Cleansers are one of the first things that touch our face during skincare routines, and they are typically the most disruptive to our skin's biological processes.
Perhaps it's the curse of the human condition, but our constant interference with natural biological processes is at the root cause of much disruption in this world. Unfortunately, skincare practices are often no different. How else would big business beauty brands be able to sell you so many products if they didn't create some issues for you along the way?!
My philosophy is always to support the skin's natural function, which is to serve as a barrier & filter between the outside world and our bodies. I've noticed time and time again that cleansing tends to be the most disruptive component in a skincare routine. That squeaky clean feeling after cleansing is a sign of disrupted skin- we absolutely need to retain the oils our body worked so hard to produce, and we don't need to kill off all of the bacteria on our skin. Unless there is a particular acneic breakout from bacteria colonies (which is a blog for another day), a gentle oil cleansing approach can have a much more supportive role in our routines!
How does it work?
Oil cleansing is exactly as it sounds, cleansing with oil! Applied oil bonds to excess sebum, dead skin and build up on your skin; this breaks down pore clogging congestion. When you remove the applied oil, along goes the rest. For damaged skin, oil also acts as a barrier to protect skin, while maintaining moisture and promoting softness.
Cleansing oils can also double as makeup remover, even on tough to remove waterproof mascaras.
Skin doesn't need to be scrubbed down until its squeaky clean, especially not daily. From a holistic skincare perspective, this is just about the worst thing you can do for your skin! You can learn more in this blog here.
Applied oil, such as our newest product Verdant Renewal, melts congestion and removes build up without disrupting the necessary bacteria.
Many conventional facial cleansers are overly drying, therefore disruptive to skin's microbiome & acid mantle. If you aren't sure if your facial cleanser is too drying, try this:
Wash face as usual with your cleanser. Allow it to air dry. Crack a big smile. If skin feels taut, itchy, dry or uncomfortable- it might be time to try a more moisturizing cleanser.
How to oil cleanse
Apply a quarter size amount of oil to the palm of clean hands, rub together and massage directly onto facial skin. Use finger tips to guide oil in a circular motion, focusing on areas of concern.
Use a damp, clean washcloth to gently remove excess oil from skin. Do not use excessive pressure or scrub at skin.
If skin feels exceptionally dry prior to cleansing, you can remove oil with warm water.
Complete routine as usual!
Double oil cleansing
Follow the steps above, twice!
or
Use in conjunction with a traditional cleanser. I prefer to use oil cleansing as my first step in double oil cleansing with another cleanser.
Try our newest oil cleanser, Verdant Renewal, here!
Remember
Oil cleansing is a far cry from typical harsh, drying cleansers. As a result, it can instigate cell turnover, thus resulting in potential breakouts.This is normalAny new addition or change to a skincare typically requires two weeks to see results. If you see an immediate adverse reaction, such as redness, burning or itching, discontinue any practice or product immediately. However, oftentimes skin will break out before it resolves. Adapting to new practices takes time, especially for damaged skin barriers!
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5th Dimension's Botanical Toners are PH balanced to optimize your skin's barrier. Our phytonutrient dense toners are like liquid skin food! They topically feed skin the vital nutrients skin craves for optimal performance.
If you feel skeptical about toners due to past experiences with harsh toners, I don’t blame you. For years, there was an unhealthy trend in skincare to over-cleanse and over-dry skin. Matte skin was seen as the clean ideal. Toners got a bad rep for a while due to harsh formulas on the market that upheld these "squeaky clean" ideals. Our Botanical Toners are nothing like that!
Luckily, research has shifted those unrealistic and unhealthy ideals. We know that skin needs water, oil & nutrients to function properly. Matte dry skin doesn’t act as a healthy barrier against bacteria and pathogens. Overly oil skin can be managed through balancing routines better than with harsh chemical laden products that dry and damage skin. Our Botanical Toners balance skin to improve functionality, and enhance glow.
5th Dimension creates skincare that upholds the notion that balanced, hydrated, moisturized skin performs and looks its best. Glowing skin is healthy skin. Our toners are specifically formulated to support glowing, healthy skin.
Skin acts as a barrier and a filter to our environment. It’s our first interaction with the world around us. Botanical Toners provide quick hydration & support to skin
I compiled some FAQ about our Botanical Toners, so you can make an educated decision about which product or ritual is right for you.
When should I use a toner?
-Use a toner after cleansing and before moisturizing. I use oils to moisturize my skin, so I will apply the toner all over my face and seal in immediately with Sub Rosa Serum or Midnight Oil.
-If skin is especially dry, use toner before applying a hydrating facial mist, followed by moisturizer.
-Use a toner after removing a facial mask. This purifies the skin of mask residue while toning pores to seal in the masks benefits. Moisturize immediately.
-Use a toner after removing a cloth face mask. Breathing into a mask causes moisture and bacteria to get trapped in your face mask and deposit on the skin. Using a toner upon removal of your mask will minimize breakout from bacteria and build up.
-Splash onto face and seal in with a face oil if your skin is dry, dull or seeking a refresh. They are loaded with bioavailable phytonutrients that are readily absorbed into skin for an enhanced complexion.
Why Botanical Toners?
Skin craves nutrients, balance, hydration and moisture. Our toners are at the proper PH for balanced skin (~5.5). They are filled with phytonutrients to nourish skin. They are hydrating and cleansing. Far from basic, Botanical Toners elevate skin beyond a simple cleanse & pore cleansing; they feed skin, move lymph, deeply restore & mitigate inflammation.
If you have chronic inflammatory skin conditions, our toners go above and beyond to feed your skin vital nutrients for optimal health to repair depleted skin. Cyclical breakout, bumpy forehead, chronic inflammation, Keratosis Pilaris, Rosacea & more can all benefit from Botanical Toners. They are ideal for anyone looking to enhance their skincare routine.
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A tincture consists of one or more herbs steeped for a long time (like, weeks!) in a solvent. The herbs are then strained from the solution, leaving behind a very potent herbal liquid. Many brands use a solution of alcohol, as it has a shelf life upwards of 10 years. At 5th Dimension, we use a solution of vegetable glycerin (a natural byproduct of plants, that tastes a little sweet) to make our tinctures more approachable for people who don't consume alcohol. The shelf life of our products is still marked on each bottle and is 4 years from the date of bottling.
5th Dimension has three tincture offerings to get you started on your wellness journey: Skin Glow, Beauty Bitters, and Lay Low.
Typically, for a tincture to do its job properly you'll want to take it every day, sometimes multiple times a day. These are not one-and-done solutions! Herbs benefit from consistent, sustained usage and you won't feel their effects unless you make them a part of your daily routine. So carve out a moment of self-care every morning or night to take a dropper of your favorite tincture and experience the bliss of herbal remedies!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Consult with your physician before using any herbal tinctures if pregnant, nursing, or taking medications. Keep out of reach of children. Some herbs may be contraindicated during pregnancy.
]]>All of the information provided is simply to share my experience. None of the information provided is intended to diagnose, treat, cure or heal disease. Always speak with your healthcare practitioner, and do your own dutiful research before working with any herbs.
Leg Cramps
Um wow. Waking up in the middle of the night yelling cuss words at the ceiling? Not my cup of tea. Leg cramps are normal in pregnancy, although no amount of telling me that's normal made it feel any better. Calcium, Potassium & Magnesium are going to be your go-to's around bed time. Here's what I did to mitigate those pesky leg cramps!
-Magnesium Rosa Mist along calves & feet at night time. At first, this is going to tingle or burn a bit, but once body adjusts, this subsides.
-Nettle Tea. Nettle is indicated in many pregnancy circles for helping leg cramps. It works and I love it.
-Bananas. Easy! I added an extra banana into my morning protein shake. For some reason, I can't get myself to eat a banana anytime of day but morning, but if you like bananas, eat one before bed.
-Apple Cider Vinegar. I added a tsp to water & took like a shot, or added some to a bit of juice.
-Stretching & Massage. Self explanatory ;)
Stretch Marks
There's really only so much one can do to prevent stretch marks, and they are often inevitable. Stretch marks occur when skin must expand rapidly, and there is a breakdown of collagen and elastin.
For one, increasing vitamin C rich foods is crucial. Vitamin C is a building block of collagen! Consuming collagen in the form of bone broth or a supplement are also great. I personally love to consume my collagen through food, but collagen powder in a smoothie won't hurt.
Topically, it's mostly about mitigating discomfort. Apply a mist like Earth Essence or Magnesium Rosa to skin, and seal in with a rich butter like Botanical Butter. Or skip the mist and apply butter directly to skin right out of the shower. This can reduce the itchiness of skin expansion, and keep your belly as comfortable as possible during the transitions!
Hemrrhoids
-Witch hazel. Soak a cotton pad with witch hazel and apply to affected area often throughout the day. This speeds up recovery while easing symptoms
Back Pain
Ugh. I injured my back during my second trimester, which was a total buzz kill. Once I finally recovered from that, I'm left with your typical pregnancy back pain. My biggest help?
Massage- Getting a prenatal massage from a place you trust (and once approved by your healthcare provider) can really help release tension. Of course Magnesium Rosa Mist, Gua Sha with Bodywork Oil & Stretching helped too, but massage made the biggest difference.
Pilates Ball - Moving those hips around felt like I was greasing my joints. 10/10 recommend getting one
Pregnancy Pillow - Thought this was overhyped until my husband got me one. Say helloooo to side sleeping this trimester. The pregnancy pillow is a big boy in the bed, but once you adjust to the human size pillow, it's quite amazing.
Insomnia
Not fun. If embracing these wakeful hours isn't your cup of tea, trust me, I get it. This one is tough for me, as I am still navigating how to cope with mid-night wake ups.
I have no issue falling asleep initially, but waking up at 2 am, my mind is wide awake. Due to the passionflower in our Lay Low tincture, it is contraindicated during pregnancy. What I do instead is brew a cup of strong Chamomile tea (two or three bags) and sip that out of bed until I feel drowsy. I like to sip tea out of bed, and relax on the couch before climbing back into bed.
During the day, finding moments to rest can help reset a disrupted nervous system. Rest doesn't necessarily mean napping, but even finding moments to relax. So much energy is being used to grow a baby, be gentle with yourself.
Resources
If you are pregnant, or interested in tending to pregnant people- I definitely suggest Grandma's Hands: Pregnancy & Postpartum Herbs and
Nutrition in the Southern Tradition workshop and Ina May's Guide to Childbirth and for post partum: Build Your Nest, Postpartum Care Workbook and The First Forty Days,
This blog does contain affiliate links. If you click & purchase through my link, I receive a very small commission :)
]]>As you learn more about herbs, you’ll likely hear these words used often. Get to know them!
Please be advised, this reference guide is a starting off point. Do your own research before working with any herbal remedy. The information found on this page or on this website is not intended to diagnose, treat, or cure any disease.
Adaptogen: Plants & fungi that work with the nervous system to support the body’s ability to adapt to stress. Ex. Ashwagandha, Tulsi, Schisandra
Alterative: Cleansing herbs that support the elimination of waste through the kidneys, liver, lungs, and skin. Ex. Burdock
Antimicrobial: Herbs that support the body’s immune system by inhibiting the growth of bacteria, fungi, and viruses. Ex. Thyme, Rosemary
Antioxidant: Provides support against harmful free radicals. Ex. Rosehip, Hibiscus
Antispasmodic: Help relieve discomfort caused by muscle aches & pains. Ex. Chamomile, Passionflower
Astringent: Used topically to tone the skin & internally to tone tissues.
Bitters: Aids the digestive system in breaking down food. Ex. Burdock, Chamomile, Dandelion, Yarrow.
Carminative: Aids the digestive system by soothing digestive tissue. Ex. Chamomile
Cholagogue: Promotes bile flow from the gallbladder.
Diaphoretic: Induces perspiration to help the body clear stagnation, and break up mucus. Ex. Yarrow, Ginger
Emollient: Helps to soften skin.
Galactagogue: Promotes lactation. Ex. Fennel, Alfalfa
Laxative: Provides gentle stimulation to the bowels.
Nervine: Herbs that support relaxation & relief from stress. Ex.Chamomile, Lavender, Rosemary, Skullcap.
Nootropic: Enhances cognitive function, memory, and concentration. Ex. Lion's Main, Gotu Kola.
Relaxant: Helps promote relaxation.
Rubefacient: Applied topically to stimulate circulation.
Sedative: Promotes sleep support.
Stimulant: Provide circulation & metabolism support by warming the body. Ex. Ginger, Thyme
Tonic: Herbs that provide strengthening support to a specific body function. Ex. Dandelion, Skullcap
Vulnerary: Applied topically to aid the healing of wounds.
On the most basic level, an herb is a plant with leaves, seeds, roots or flowers used for flavoring, food, or medicinal purposes. You likely use herbs everyday! Oregano, Rosemary, Thyme, Ginger, Turmeric, Black Pepper- all of these culinary herbs can be used medicinally as well. In fact, most of our culinary herbs made it into our diets due to their carminative properties.
Herbs are used in every culture across the globe. Despite that, there tends to be quite a bit of confusion surrounding herbs. People tend to focus on the glamorous herbs and ignore the more mundane herbs. And by glamorous, I mean what's dictated by marketing trends, and by mundane, I mean the herbs you likely come in contact with everyday but might just not know how to utilize! Not to go on one of my tangents again... but the mundane herbs aren't as glamorous because they are more abundantly available and harder to up charge!
Traditional Remedies
Our ancestors held the knowledge of plant remedies. This is often referred to as traditional remedies. Historically, cultural groups of people developed traditional remedies based off of the land they lived on and their ancestral experiences.
Herbs traditionally were harvested from the "wild", hence the controversial notion of wildcrafting. However, today, many herbs are cultivated for commerce or grown in gardens for personal use. Working with cultivated plants can be a more sustainable option, if the farmer or grower employs such practices. With the resurgent interest in herbalism, more and more herbs are being cultivated.
In the context of modern life, herbs have served as the inspiration and blue print for many pharmaceuticals on the market. And while herbs certainly should not be used like allopathic medicine or pharmaceuticals, it's intriguing to see how monumental they've been in our development of modern medicine!
What is herbalism?
Just like the practice of medicine, herbalism is a broad practice! It is the act of using a plant for its medicinal values. As one of the oldest healing systems in the world, herbalism has infused itself into our daily lives. From cooking to tea to pharmaceuticals.
What's an herbalist?
An herbalist is someone who practices herbalism. Which, as you now know, could mean many things. Herbalists can be found in every culture across the globe. These are the people holding the knowledge of how plants and people can synergistically work together to cultivate healing.
What does it take to formulate an herbal product?
Well for one, it takes knowledge of the plants and of the body. And seeing as how both are such large areas of study, you'll often find herbal product formulators have an affinity to certain types of plants. For example, I primarily focus on using herbs that are abundantly available and grown in the U.S. My personal ethics intersect with my interests intersect with my lineage, which developed the way that I engage with herbalism & herbal product formulating.
Understanding the energetics of plants, and the way they can work together plays another role. So does extraction method & dosing. Various forms of extraction expel varying properties from herbs. Here at 5th Dimension, we work with a variety of extraction methods to produce our herbal products. Herbalists tend to know which extraction method suits a plant best, which is where many larger companies tend to miss the mark.
Herbs are kinda cool right now (we all know they've always been cool!) and marketing teams play on that by throwing a medicinal herb haphazardly into a product. It's often obvious to herbalists when a product was formulated for sales over efficacy. Look to see if brands consult with an herbalist for their formulations. Trust me, if they did, they would brag about it!
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I often hear hydration & moisturization used interchangeably. While they are both necessary for healthy skin, they are not the same.
Hydration is water. Skin requires hydration to be healthy. You should hydrate skin internally & externally. Drink plenty of water, and use hydrating topical skincare. My favorite hydrating product is the Earth Essence Botanical Face Mist, as it contains botanical hydrating elements that not only provide you with instant hydration, but preps skin to retain that hydration.
Moisturization is oil. Skin also requires oils to be healthy. There is a common misconception that face oils will make your skin oily. There is a face oil for every skin type, and finding one that provides you with moisture without building up on skin is key. (All of the oils we use in house are non-comedogenic). Even oily skin requires moisturization. Depending on your skin’s natural constitution (dry, normal, oily), it will require a different level of moisturization. Oils restore & protect your skin barrier, and improve water retention over time. 5th Dimension’s moisturizers are : Sub Rosa Serum, Midnight Oil, Botanical Butter, & Blossom Balm.
Dry Skin or Dehydrated Skin?
Skin lacking hydration is dehydrated
Skin lacking moisture is dry.
Dehydrated skin can feel tight & irritated. If you notice an influx of breakouts but skin is still shiny & flaky, you are likely dehydrated. If you go to a humid place and notice your skin improves, you likely have dehydrated skin- not dry skin.
If, like me, your complexion doesn’t seem to improve much with humidity, you likely have dry skin. If you rarely have excess oil, and you feel like you can never apply enough face oil & moisturizers- you likely have dry skin. Dry skin, sigh, can also feel tight & irritated. I know, I know… it does get a bit confusing. Dry skin requires moisture from oils to soothe & protect the tissue states. Properly moisturized skin is less likely to become dehydrated.
And yep. Just to further muddy the waters, skin can be both dry & dehydrated. Hydration & moisture levels impact one another. Just like our mental, physical, emotional bodies- our skin requires daily care & attention to maintain a healthy balanced complexion. Because skin is impacted by many variables (diet, stress, environmental factors, seasons, hormones. To name a few), it should come as no surprise that routines should shift to care for skin. Oftentimes this looks like subbing in a face mist, adding additional moisture by subbing in a butter for an oil, or changing what time of day you use what.
The symptoms of both conditions are similar, so don’t stress if you feel confused about what your skin might be asking for.
If you are unsure if your skin is dehydrated or dry or both, start by adding more hydration into your routine. Mist with Earth Essence Mist multiple times a day, which is highly hydrating. Start off with a lighter weight oil like Sub Rosa Serum to seal in the hydration.
If your skin doesn’t see much of a shift from increasing hydration, you likely have dry skin, which requires deeper nourishing oils such as Midnight Oil, Botanical Butter or Blossom Balm. Dry skin doesn’t create enough sebum to protect and balance the skin, which is why additional oil based moisturizers are necessary.
Learning how our skin operates and what it needs for optimal function is the first step in making great choices for our skin!
]]>A balanced acid mantle has a PH of 5.5- which is why many facial cleansers are disruptive to the acid mantle. Often, surfactants & emulsifiers in cleansers alter the PH of cleansers, making them too alkaline for skin. You find this often is soapy or foaming cleansers. When used daily, these types of cleansers disrupt the acid mantle & dehydrate skin, which can lead to a variety of skin concerns.
This is hard for many people to understand, as marketing has insisted that harsh cleansers resulting in squeaky clean skin are the answer. But unfortunately, overly cleansing can cause major imbalances. We’ve talked about this in our Pore Care blog, but let’s hit a quick recap.
Even some PH balanced cleansers are too drying to balance skin. Harsh, drying facial cleansers can imbalance skin by stripping sebum from skin which leads to chronic dehydration. The moisture barrier (sebum) retains necessary hydration (water) for proper skin function. This causes imbalance in a few ways; for one overly harsh cleansing can dry & dehydrate skin to the point of inflammation. Overtime, this can start to manifest as various forms of dermatitis. On the flip, it can also cause skin to over produce sebum in an effort to balance itself. This can lead to pimples, clogged pores and acne.
One quick way to determine if your daily cleanser is too drying is to wash your face, pat skin dry with a clean towel and wait a moment. Crack a big smile. If skin feels tight or uncomfortable, chances are your cleanser might be too drying.
Another key way to support skin's acid mantle is to reduce the use of exfoliants. Over exfoliating can disrupt the acid mantle, and cause further issue down the line.
A quick bop back to PH. Oil is naturally PH balanced for the skin’s acid mantle. For example, Hemp Seed Oil (a key ingredient in Sub Rosa) has a PH of 4-6. This range is considered PH balanced for healthy, balanced skin! That’s why I love oil cleansing so much.
It can take 2-4 weeks, or even longer depending on the circumstances, to restore a weakened skin barrier. The adjustment period of switching from harsh products can cause skin conditions to inflame. It’s not because oil cleansers, face oils or gentle PH balanced toners are problematic- but because skin is reliant on the more intense products to skin’s job for it. Once skin is adapted to gentler, nourishing skincare products, it tends to balance itself out. The key is patience!
Remember, balanced skin looks different on everyone. Supporting your acid mantle will support more balanced skin. In general, balanced skin is less prone to breakouts and irritation, and recovers swiftly when breakouts do occur.
Skin wants to care for itself. That is a core philosophy of our holistic skincare approach at 5th Dimension. We want to support skin in caring for itself with nourishing products. Just as support our digestion with nourishing foods, skin is no different.
Looking for oil cleansing recs? Our picks are Blossom Balm and Mystic Mud! Need a deep decongest? Radiant Rose.
]]>My first trimester was a shock to my system; from the wave of emotions, to the seemingly never-ending nausea, to the first time I had to stop mid-task to vomit. Yep, all of that & more.
I walked into pregnancy with the confidence of a fool, and what a humbling experience that was! My mild emotions were replaced by tears over everything, like if I should order dumplings or springs rolls from our favorite takeout spot. My previous inability to vomit (even as a child, I very rarely threw up) replaced by needing to pull over, dive into a bush while hiking or sprint to the bathroom. My stomach of steel replaced by constant nausea. My sunny disposition clouded.
The exhaustion & fatigue I expected, but not to the degree I experienced it. One day I was writing an email to someone and my head was literally nodding off trying to stay awake. Needless to say, I learned a lot about my body, rest, and how to love myself through it all.
As an herbalist, I have a pretty hefty toolkit of ways to tend to myself. However, when you are so sick all you can do is lay on the floor and moan, well, the toolkit goes out the window. Luckily my husband was able to step in and guide me towards the assistance I needed.
That's what community care is all about, helping one another and reminding each other that we are worthy of care. When you are keeping your pregnancy a secret, there's no baby bump, and you're feeling on the fringe of a breakdown, it's even harder to remember that this is real, you are valid, and everything will pass. But I promise, everything I experienced & everything you might experience is all apart of the exciting & challenging cycle of pregnancy!
Here's a few things that helped me through my tumultuous first trimester:
Ginger & Chamomile Tea: Ginger (a key herb in our Beauty Bitters) helps alleviate nausea & support digestion. A small cup of ginger tea helped calmmy stomach's stormy seas. Chamomile, often known as a sleepy-time herb, is a digestive aid that also calms nausea. I was turned off by Ginger after a few weeks of needing it daily, and switching to Chamomile helped ease the nausea while quieting my agitation.
I suggest trying them separately, brewing them strong & only drinking 6-8 oz at a time. I learned the not-so-fun way that my stomach refused more than that & trust me when I say: herbal tea only tastes good going down. Ugh.
Seabands: Lifesaver. I mean, LIFESAVER. I bought them on Amazon out of utter desperation, needing something fast. These bands are pressure point bands that sit on your wrist to alleviate nausea. They take about 10 minutes to work, but the relief was amazing. Wearing these allowed me to quiet nausea enough to get some food down or sleep through the night. I wore them for weeks on and off. I still keep them in my purse for long car rides.
Magnesium Mist: Directly on the belly and on the lower back. This took about 2-3 days for effects to kick in. Once I got my levels up a bit, I was able to mist onto my abdomen and feel a subtle wave of relief. This was especially helpful in the evenings when nausea would transform into agitation and restlessness. Magnesium helps relieve muscle tension, and it was just enough to allow me to catch up on a bit of sleep.
Vitamin B6: Taken before bed, B6 tablets seemed to help. My midwife suggested this, and I started taking them Week 9 day 5. I noticed an improvement, but I also started taking this a few days after getting back on a regular Magnesium Mist routine. I think they worked in tandem to alleviate my nausea. Talk with your midwife about what dosage is right for you.
Alfalfa, Nettle & Oat tops/ Oat Straw Tea: Fortify your body when suddenly your meals go from organic rainbows of local produce to frozen seasoned fries & saltines. I wasn't expecting to live off of frozen potatoes, but for a couple weeks it was just about all I wanted. Most of my fresh produce went bad as it completely repulsed me, and I stopped cooking altogether as I was just scraping my meal away in disgust. Drinking a fortifying tea of herbs such as Alfalfa, Nettle or Oat Straw helps- seriously. Be mindful not to drink too much at once, especially if keeping food down is an issue.
Notice I didn't mention Red Raspberry Leaf? I personally am waiting until midway through my second trimester to incorporate this tea into my daily routine. Consult with your midwife to see what's best for you.
Mushroom or Chicken Broth: The smell of bone broth was offensive to me, so Mushroom Veggie broth & Chicken broth were the winners. Broth is easy to digest, and you can sip it slowly to get nourishment after a spell of intense morning (all day) sickness. My go-to was a scoop of ghee in chicken stock with a handful of freshly chopped parsley. If I had the ability, I made a deep shiitake mushroom broth and served it with ginger slices, a bit of miso paste, parsley or green onions.
Vitamin Code Prenatal: Switching to these helped! Taking a high quality, food derived prenatal can help with nausea. I personally found that these prenatal's are the best for my body. Instead of taking a few horse sized tablets at once, you take one gel cap 3x daily. Because swallowing pills is difficult when nausea is wreaking havoc on your life, I decided to switch to these gel caps you can open and dump into smoothies or juice. I take these with a DHA supplement.
Morning Sickness Sweets: Honestly, not impressed. But, if you are at work, traveling or need something on the go, they do the job. I'm just not big on candy in general. These are Ginger flavored with B6, so they do work, but I needed 2 of them to feel any difference, and the sweetness was a turn off when my tummy was upset.
Kindness: How cliche, right? But so true. Being kind to yourself is the best thing you can do. It isn't always easy, but remember that you are growing an entire life inside of you! There is no one way to do anything, and no matter how our bodies responded to stimuli before- everything is different now. Don't forget that your emotional, spiritual & physical bodies are sensitive, overwhelmed & fatigued. You deserve kindness, especially from yourself.
This blog post contains affiliate links that allows me to receive a very small commission on purchases made by clicking the links.
]]>Bitters are plant extracts used as an additive in cocktails (mocktails in my case) or as a medicinal substance to promote appetite or digestion.
Bitters are taken prior to mealtime to stimulate appetite and support digestion, but in some practices are sipped slowly throughout meal time or taken after a heavy meal.
Tasting the bitter flavor on your tongue strikes the match on the body’s digestive process. When you taste bitter, you often start to salivate. Salivation is more than a reaction, it’s the green light for the biological process that is digestion! The body recognizes that food is coming, and starts to secrete the gastric acids and digestive enzymes that break down food.
I love herbal bitters because they go deeper than just digestive support. Many herbs are bitter in flavor and supportive of various systems, such as the hepatic, lymphatic, skin & nervous systems.
Our newest tincture, Beauty Bitters, is formulated to do just that. This energetically grounding blend of bitter roots encourages a release of top-heavy stress. While pulling us back into our bodies, bitter flavors help to ease the burden of stress responses that mimic fight or flight so we can comfortably exist in rest & digest mode.
Beauty Bitters is a blend of herbs supporting our waste elimination systems (aka these herbs assist in our natural detoxification process). In doing so, we not only lend a helping hand to sluggish or stagnant systems but boost complexion!
Let’s dive into that bit now, shall we?
Our body’s biological processes are always detoxifying and eliminating waste from the body. However, factors like stress, low nutrition, imbalanced consumption, toxic environments (heavy metals, polluted air, smoke etc) & more can reduce the effectiveness of these elimination processes.
Did you feel like your skin suddenly starting freaking out in 2020? You weren’t alone. A lot of the underlying stress people carry with them - whether it be from systematic racism, homophobia, xenophobia, work, family life, the burden of living in late stage capitalism, all of the above or any other stressors - well, this stress was exasperated in 2020 in major ways. Many of the things people had been attempting to hold at bay came crashing down, and the onslaught of stress seemed to wreak havoc on many people’s complexions.
Stress negatively impacts our biological functions- particularly digestion. Even low boiling stress can interfere in a balanced body. Bitters are like the swiss army knife of herbs. They can support stress, digestion, liver & complexion all in one. They help us ground into our bodies, slip into rest & digest, and ease stress related tension- a truly holistic approach to supporting the body. It doesn't hurt that supporting skin comes from supporting everything else!
Digestion impacts liver function, and the liver is responsible for numerous biological processes- one of which includes balancing hormones. Bitters can be a great addition into a protocol to support liver in balancing hormones.
5th Dimensions’s Beauty Bitters alcohol-free, vegan, gluten-free tincture calls on herbs such as Dandelion Root, Angelica Root, Ginger Root, Yellow Dock Root & Gentian Root. Together, this blend of traditional gut & liver supporting herbs clear the body of what no longer serves it. In doing so, one can cultivate a grounded sense of being, support digestion and support skin all in one go.
After taking your bitters on the tongue, tune in. I love to feel the dispersal of energy as my body grounds down, circulation stimulates and my tummy prepares for a feast.
Whenever you start a new herbal protocol such as Beauty Bitters, its normal to see issue in skin flare up for a short period of time before resolving themselves. Why? The body is releasing what no longer serves it & areas that are already breaking out & releasing excess make for a swift elimination pathway. So don’t be surprised if that pimple finally comes to a head then disappears for a long time. It’s all apart of the process!
Some bitters are contraindicated in pregnancy, or not suitable for people with certain conditions. This information is for educational purposes only and does not intend to diagnose, treat, cure or prevent any disease.
]]>We’ve all heard that breaking a sweat is good for the mind, body and soul, but why exactly is that? Researchers have been teasing out those answers, and just as with anything health & wellness related, perspiration’s positive impact on skin is multi-faceted and interconnected to various other functions in the body.
Sweat is a form of thermoregulation, often occurring when the body needs to cool itself off. So before we dive into the benefits of sweating, we need to recognize that this is a reactive bodily process. For the purposes of today’s discussion, let’s focus on sweat bathing as the catalyst for sweat.
Sweat bathing is a traditional healing modality found in many cultures across the globe that refers to the act of sitting, laying or standing in a heated space to induce sweating. Saunas, Temazcals, Banias, Sweat Lodges, Mushi-buro are just a few of the names given to structures & practices of sweat bathing in various cultures. I love to think of this practice as bathing from the inside out, so to speak, as our bodies are producing the liquid thats hydrating and cleansing our skin.
Sweat’s composition is mostly water, with various other compounds such as salts, sugars and antimicrobial peptides. Yes. Sweat is naturally antimicrobial. Dermiscidin, a sodium lactate peptide found in sweat, is an antimicrobial peptide that supports skin’s function in our innate immune system. The synergy of sweat compounds naturally balance moisture levels of skin. Releasing sweat on the skin helps hydrate, balance moisture, and fortify the immune system.
But waaaait, I thought sweat causes breakouts? Sometimes it does, and that could be for a few reasons. For example, if a body is in a state of imbalance, sweat could have varying levels of compounds in them that aren't as antimicrobial or hydrating as balanced sweat should be. If skin is in active breakout, there could be acne causing bacteria flourishing within the skin’s microbiome. Sweat that is released by skin and then not washed off could potentially trap this bacteria. Another possible explanation is the mixture of existing acne causing bacteria with friction of your clothing against congested areas. Sweat soaked clothes will attract bacteria as well, and not removing them after sweating can trap the bacteria between skin & clothing.
But there's another reason why sweating could push a breakout through. When our lymphatic systems are stagnant, they aren’t acting as an effective channel of elimination for metabolic build up. When our body temperature rises and we start sweating, there is a chance your body is releasing the localized congestion through skin. Studies researching the potentials of sweat as a toxin-releasing process are limited or often inconclusive- which I dive into in just a moment- but there was a study that found sweat is a successful channel of elimination for heavy metals. At this time, more research is needed to really say what exactly about sweat helps bring congested skin to a head, but I’m inclined to see this as a multi-faceted release.
Comprehensive studies about the exact capacity in which sweat helps eliminate excess from the body are limited. The liver, lymphatic systems, skin, renal system, and digestive system are very effective channels of elimination. The exact link between sweat as a channel for elimination is still being thoroughly researched. But in communities across the globe, sweat therapies have been employed to stimulate and promote healthful living. These practices are ancient wisdom, which tends to require a lot of nuance & synergy, or in scientific terms- variables.**
If you experience sweat induced acne, be sure to sweat with the most breathable clothes on (or with sweat wicking materials), change clothes after sweating, and use a toner or mist on acne prone areas after. Always use clean towels to pat skin dry after, and never reuse towels or clothing that have had sweat on them.
Back to sweat bathing. Sitting in an area for a short period of time to raise temperature and instigate sweating has been a popular supportive healing modality across the globe. It's been said to improve complexion, support vitality, and boost mood. In my own experience, I’ve felt these things. A sense of renewal comes after an infrared sauna treatment, and the following few days my skin looks extra happy.
Sweat bathing is an immune supportive practice. But another key component is stress-relief and relaxation- perhaps two things I'm not the best at implementing on the daily. When you have nothing to do but sit and be, a lot of energy can shed and recharge. Stress negatively impacts skin, and our society seems to be the most collectively stressed it has ever been.
Sweat bathing can be a great practice for supporting your immune system, and yes that means your skin too! Sweat bathing raises core body temperature and immune system response is activated. In traditional knowledge, the practice of sweat bathing is respected as a method for strengthening the immune system, and skin health is often a key component of this conversation.
It’s likely that sweating in and of itself isn’t the sole beneficial element to our skin’s health- but rather a synergistic component of vital flow. With circulation stimulated, nutrient & oxygen-rich blood is flowing more readily throughout the body- super beneficial to areas requiring some extra support. Our temperature is heightened, which means our immune system is alert, channels of elimination are awake, and our lymphatic system is supported.
It’s not so much that the act of sweating will clear our skin or change the way we feel about our skin, but it's more so that sweating is a sign that many of the bodily processes that support skin are active & alert.
Full circle now- our skin is a vital part of our immune system. While skin is often the focus of control and nit picking and beautification, skin’s immune function is sadly disregarded in skincare conversations. It's not as sexy of a topic, perhaps, or maybe skincare brand’s don’t fully grasp the interconnected relationship skin has to the body's overall well-being. Whatever the reason, I’m excited to be having these conversations. Sweating supports channels of elimination, stimulates circulation, turns on the immune system, supports the lymphatic system and releases naturally hydrating & antimicrobial compounds onto skin’s surface. It’s just one way you can support the well-being of your skin in a holistic manner.
**Too many variables are not conducive to scientific research, so I just wanted to note that while I am all about reading the scientific evidence that supports centuries old traditional remedies, I do understand the limitations of studying traditional healing modalities. Understanding the limitations of scientific research does not, by any means, discredit science. I believe there is room for traditional wisdom and scientific evidence to exist in one space. I had to say that because… well, the internet lacks a lot of nuance & that’s just down right unfortunate because wellness is literally all about nuance.
https://pubmed.ncbi.nlm.nih.gov/30082151/
https://www.hindawi.com/journals/jeph/2012/184745/
https://www.tandfonline.com/doi/full/10.1080/23328940.2019.1632145
https://www.hindawi.com/journals/ecam/2018/1857413/
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Menstruation is a natural part of being a person! Not everyone menstruates, but those who do are surely familiar with the discomforts that can occur during a period. Our menstrual cycle, similar to our skin health, is always telling us how we are doing. The menstrual cycle starts on the first day of your period, and ends on the day before your period. In this blog entry, we will be focused on helping support the menstrual cycle to support your period.
Coping with the symptoms and understanding the cause can go hand in hand. All too often, society encourages us to delete the symptoms without understanding what is the cause.
Don't get me wrong, I don't want to deal with the pain either. And yes, my heavy flow gets annoying if I can't leave home for fear of bleeding on yet another pair of pants. It's really uncomfortable! Deepening my understanding of my menstrual cycle and it's ebbs and flows has shifted the way I care for myself. It's also helped balance out my flow, for less uncomfortable situations. I feel empowered without all the shame.
Dysmenorrhea is the term for painful menstruation, associated with cramping. It’s disruptive, upsetting, exhausting. As an herbalist, menstruating person, and someone who deals with dysmenorrhea, I thought it was about time to create a list of Natural Ways to Support Menstruation!
Shifts in your cycle can take 3-4 months to happen once you start implementing new routines. If anything below resonates with you, try it out and stick with it for a few months.
Here are a few things that I do to manage my menstrual pain while supporting the overall health & balance of my body:
Rest. Never underestimate the power of rest. Whether that be social, creative, physical or emotional rest, some form of resting during your period allows your body to dedicate the energy it needs to menstruation. Periods are energy consuming, and when we "power" through them, it can leave us feeling depleted on all fronts.
Magnesium. According to the World Health Organization, 75% of adults are magnesium deficient. This essential mineral is necessary for a multitude of bodily functions, and low levels of it can amplify cramping. My favorite way to keep my levels boosted is with a daily misting of topical magnesium. Transdermal absorption has been shown to be a fast & effective way of increasing magnesium levels in the body. It may take a few months of daily use for you to feel the effects in your menstrual cycle, but I personally am thrilled to report that since using magnesium rosa mist daily, my cramping is not nearly as intense as it once was.
Herbal Tinctures. There is a long history of herbs supporting menstrual cycles. Our hormones are delicately balanced, and herbs can help maintain the balance. 5D's Cramp Tamer alleviates cramping, serves as a uterine tonic, and eases the emotional toll of a menstrual cycle. For best results, take 2-3 days before your cycle starts. No worries if you forget until the cramps hit. Keep it on you to take throughout the day.
A cup of hot tea. Nothing beats a hot cup of tea during my period. I drink a nutritive blend of red raspberry, oat tops, nettles, tulsi & alfalfa daily. During my menstrual cycle, I reach for a warming tea blend like ginger or caffeine free chai.
Use a cup or sponge & a pad instead of tampons. So many people have found that cups or sponges lead to lesser cramping. Of course, try for yourself and see how you like it! Switching to a cup as my normal way to collect my period has alleviated my chronic lower abdominal discomfort. I always pair my cup with a pad, because of my heavy flow.
A hot water bottle. Hot water bottles will bring warmth to the area they are applied to, which softens edges of cramping and pain. If you experience severe cramping, always reach for the hot water bottle. Any avenue of relief is a great one! But be sure to couple it with additional support if you want to feel real relief. It's not a miracle worker, but it seriously helps take the edge off.
Topical CBD. I’ve found this works best to alleviate menstrual pain when applied in addition to some of the other items I listed above. CBD doesn't tend to cut it for me on it's own, but I find it absolutely eases the intensity of painful cramps.
An herbal bath. Fill a tub with hot water, & pour in a cup of strong ginger tea. Ginger is a warming herb that promotes circulation. Supporting circulation benefits menstrual flow and can alleviate cramping. No tub? Try a foot soak!
Foods that are nourishing and nutrient rich are my favs leading up to my period. Parsley pesto is my go the week before my period. Folate rich foods, like parsley, support the ovulation process, which could impact progesterone levels in the second half of the menstrual cycle. I also love easy to digest soups made with an herbal broth.
Fire Cider This circulatory stimulant will warm you right up and support menstrual flow. I find a half oz of fire cider a day during my period helps alleviate those bogged down feels.
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We’ve been told that invisible pores are good, visible pores are bad. While this likely started with the notion that clogged pores not visible pores can cause problems, leave it consumerism and capitalism to fear monger us into buying all the pore-shrinking products we can. I thought it was time to break down what pores are, why they are integral to healthy skin function, and some insight on how to shift the way you think about caring for them.
What's a pore?
On the most basic level, a pore generally refers to a tiny opening in the surface of an organism or structure. Rocks, plants, animals and humans all have pores- but that doesn’t mean they all function the same. I know you are here to read about skin pores, not rock pores, but I did want to take a few sentences to illuminate the fact that pores are natural!
Pores are small openings in the skin that allow sweat and oil to reach the surface of our skin. Pores are a natural, integral part of skin’s structure. We have two types of pores: sudoriferous (sweat) pores and sebaceous (oil) pores.
We have oil pores all over our bodies, except palms, soles & dorsum of feet. Oil pores are connected to hair follicles and sebaceous glands. The sebaceous glands are largest and most prevalent on our face & scalp. Sweat pores function similarly to oil pores. They allow us to maintain body temperature by secreting sweat. Sweat pores and oil pores are not the same. For the sake of this essay, when I talk about pores from here on out, I am referring to oil pores.
Bless Those Oil Pores
Our skin’s pore function is to lubricate and moisturize the skin. When functioning optimally, pores are maintaining skin’s moisture barrier by lubricating the skin with sebum. Happily functioning pores can be interrupted by a number of things- such as imbalanced body systems, stress, environment or improper skincare routine (to name a few). When pores are clogged or experiencing disrupted function, various skin conditions can occur, such as acne, keratosis pilaris, or other inflammatory breakout.
Our pores produce and release sebum while also helping shed old skin cells. Sebum is a complex group of lipids composed of triglycerides, wax esters, free fatty acids and squalene, along with a small amount of cholesterols, cholesterol esters and diglycerides. Sebaceous filament refers to the combination of old skin cells and sebum. This is the white stuff that you sometimes see come out of a pore. If you, like me, have used pore strips in the past, then what you saw on the strip was likely your sebaceous filaments.
Sebaceous filaments are not black heads. Think of them as a channel for guiding sebum to the skin’s surface. Generally, you can’t see sebaceous filaments- unless you have an excess in sebum production. Then, you might see pores starting to enlarge as the sebaceous filaments harden and stretch pores.
When sebaceous filament builds up, pores could become more visible than usual. This build up is what typically causes pores to look “enlarged”. When bacteria or micro-debris accumulate with pore build up, breakout may occur. Breakout such as this is common on face, chest and back where our sebaceous glands are larger.
But I Want Smaller Pores
Pore size is genetically determined. And actually, you can’t change the size of your pores. "Minimizing pores" is illustrative language that refers to the act of decongesting enlarged pores which could result in less visibility of pores. But technically, you can’t shrink your pore to a smaller size than what’s been genetically predetermined for your skin! And yes, now we find ourselves on the hamster wheel the beauty industry wants us on, eternally seeking invisible pores, regardless of our genetics.
Pores can stretch to accommodate build up and congestion, which could lead to breakout if uncared for. Some of us have visible pores even when skin is clean and happily functioning.
Studies’ have found that people with more sebaceous secretions are more likely to experience acne. Often people with larger pores have oilier skin aka more secretion of sebum. But studies like this lack nuance. There are a lot of factors that contribute to someone experiencing acne, and while excess sebum releasing to the skin’s surface could be a contributing factor, it is not necessarily the root or source of the issue. If skin isn't properly cared for, or there is imbalance in the body causing an abnormal amount of sebum secretion than what your skin requires, that is when breakout could occur. But by and large, it's not just the size of the pore causing the issue!
My Beef with the Beauty Industry & Pore Shrinking
Attempting to minimize pores does not reduce the amount of sebum secreted by the skin. In fact, hyper focusing your skincare routine on shrinking pores might be making it worse. The constant picking and prodding and drying and exfoliating and treating pores can cause skin to toughen and overcompensate with more sebum due to the lack of oil at skin's surface. And what did we just learn? When your skin is producing more sebum than it needs, breakout could occur.
Many skincare brands use illustrative language to showcase their products benefits, myself included, but sometimes brands take it too far. Due to unrealistic beauty standards, large pores are seen as problematic even when they are clean and functioning properly. This means almost every beauty brand on the market is going to be peddling pore shrinking this-and-that to you, knowing you will reach for that product even when your skin is in tip-top shape. The more we attempt to control, shrink and reduce pore size (which we now know, we can't do!), the more frustrated we can become. The more frustrated? The more products. And thus, the skin biome becomes imbalanced & totally reliant on the cabinet full of skincare you've acquired to take care of it.
That's not to say that all pore-minimizing products are problematic and that every beauty brand is evil (I'm not that intense!); it's the obsession drilled into us to eliminate pores from our facial existence that is problematic. I'll take it a step further and say that focusing on shrinking pores instead of focusing on cleansing pores will only lead to disappointment, and maybe self blame. Why continue to put ourselves through that? I catch myself all the time with this. Society has drilled it into my little head that those damn pores on my nose are shameful.
I'll say it again: large pores aren't the issue. The issue is the way we are taught to view and care for our pores. The psychology of skincare can be just as important as the skincare itself. When we drop these unattainable beauty ideals, we can often find new ways to embrace ourselves- and that might be where the biggest shifts come from.
Caring for Pores
Alright, you might be feeling a bit dejected by now. Maybe you are as riled up as I am. You mean to tell me I can’t shrink my pores, but I can cleanse them and they might reduce in visible size on their own? But I could still do all of that and my pores might not shrink? In essence, yes. And that is OK!
Acne blemishes, such as pimples, blackheads or milia, start out as a blocked pore. To minimize breakouts, consistently cleansing pores is important. Prevention is key, but maintenance of active breakout or clogged pores is also necessary.
Focus on gently cleansing and softening pores, rather than shrinking them. Consistent care that is focused on supporting the skin will yield better results than trying to control skin.
Tune In
You might notice that certain areas of your skin tend to clog more than others. Do you touch these areas often? Are they touching your face mask? When does this congestion occur? Is it cyclical or is it totally random?
These are all questions to consider when approaching pore care. Becoming aware of what else is happening in your life, in your body and in your environment is key to understanding how to care for your skin.
Pore Care
Cleanse Daily- Stay consistent in cleansing. If your skin feels very tight after using a cleanser, it might not be the best for daily use. Oil & milk cleansers are my go-to's.
If you wear makeup, had an intense day, or just feel like your routine needs some *umph*, try double cleansing. This is the process of cleansing twice in a row to thoroughly remove build up from skin's surface.
Hydrating- Applying a hydrating, gently toning face mist like Earth Essence helps skin feeling soft & nourished without clogging pores. This is a great way to maintain skin throughout the day, especially if you have acneic skin.
Moisturizing - High quality face oils, rich with omega fatty acids and conditioning botanicals, will soften the tissue of our pores allowing them to more easily release hardened sebaceous filaments before they start to enlarge the pore. Regularly work oil into areas that tend to clog, and if you have oily skin, simply remove the face oil with a warm wash cloth after massaging in. Midnight Oil is our pick.
Exfoliation- Should be done 1-2x weekly and no more. Using a conditioning exfoliant helps coax congestion from pores, rather than stripping it out. The difference in procedure is very important, as stripping a pore of its sebum can cause the pore to over compensate. Our pick is Mystic Mud
Masking- Use 1-2x a month. One with a bit of clay is great to use. I never, ever use straight clay on my skin as it is much too harsh. Radiant Rose is our pick as the botanical elements (Rose, Hibiscus, Rosehip, Oat) help soften skin while decongesting pores.
Steaming- This is a great way to cleanse pores. Steaming can soften (not open) pores, allowing dead skin, clogged sebum & bacteria to release with more ease. After steaming, immediately wash face to remove what's been released from pores. 5-10 min of steaming is all it takes.
As You Age
Another bit of information about pores: They can get larger with age due to the degradation of collagen production that promotes skin elasticity. Skin supplements can help support skin health as we age, and essential fatty acid dense moisturizers can support skin as it matures. Fortify your skin with nutrient dense skincare, it can make a big difference.
https://www.sciencedirect.com/science/article/pii/S0092867418316453
https://www.everydayhealth.com/columns/ava-shamban-your-skin-and-your-health/pore-you/
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Bodywork oil is a multi-purpose oil that holistically supports skin and body. Think of it as a therapeutic addition to your body care routine. The three prongs of Bodywork’s benefits can be traced to the three main botanical extracts: Calendula, Violet, Yarrow.
Let’s first look at the synergistic benefits of this oil before diving into the botanical elements.
Bodywork oil is lymph moving, skin conditioning, and deep tissue softening. These three main benefits mean bodywork not only supports softer skin, but it supports our immune system and restoration of sore muscles. All of which can promote a more relaxed, grounded sense of self. Cultivating ease within our bodies with an herbal touch is a radical form of self care, truly.
Lymph Moving: Our lymphatic system relies on stimulation to function. Supporting your lymphatic system improves overall skin health, boosts immune system, and supports the body’s natural waste elimination. In areas of the body, such as in the chest or breast tissue, there isn’t much stimulation or circulation. Using Bodywork to massage these areas can support the healthy flushing of build up. Used in conjunction with Gua Sha, Bodywork Oil deepens the practice by moving lymph from the face for clearer skin. I highly suggest using this botanical oil after showering for a full body lymph-moving ritual. Start on the right side and guide oil along skin up toward heart. Repeat on the left side.
Skin Conditioning: This oil is comprised only with ingredients that condition and soften skin. The body requires moisturization (oils) to maintain flexibility, allow for healthy turnover of skin cells, and hold hydration in the skin. Build up of rough or dry skin can indicate a weakened skin barrier, which makes our body more susceptible to pathogens or infection. An omega fatty acid dense base of Sunflower Oil carries the botanical benefits to skin, while protecting and conditioning skin. Read more in the botanical breakdown to understand how each herb supports healthier skin as well.
Tissue Softening: Have you ever had a stressful week and felt the results in your body? Soreness, tension, discomfort? Bodywork oil is intended to improve the productivity of massage with a potent blend of herbal elements. For example, when applied during shoulder massage, the oil can support circulatory stimulation, softening of tense muscles, and restoration after depletion. Additionally, this oil makes a great chest massage oil, as it can help break down hardened tissues while supporting chest health. My partner is prone to soreness and build up around his joints after years of professional skateboarding- this oil has helped soften and cultivate ease in areas where chronic discomfort have reigned supreme for a decade.
Herbs have many actions and uses, and the descriptions below indicate the intended use for each herb in the formula. Not every person has the same reaction to every herb, and it’s important to be mindful of that. While all of the herbs we use are generally considered safe for most, there is always a chance that something might not work well for your body’s constitution.
Calendula: Applied topically, this herb is vulnerary (wound reparative) and emollient (tissue softening). Calendula moves lymph fluid through the body, which can prevent inflammation from spreading. Helpful for bruises, insect bites & other topical irritations. Calendula pairs well with Gua Sha to soften break down tissue. This herb is often associated with chest and breast tissue, as it has a propensity for moving build up through that region. A favorite for easing chronic dry skin conditions, chronic inflammatory skin conditions and seasonal or cyclical inflammation.
Violet: A cooling, soothing herb known for its ability to soften hardness. Applied topically, Violet soothes inflammation associated with congested lymph nodes. Violet provides relief to irritated areas such as wounds & stings. softening. A notable use of a Violet is often for its ability to relieve discomfort associated with swollen breast or chest tissue, and well as softening hardened tissues within that region. On a personal note, I apply this oil to swollen glands at the site of a cold or sore throat for swift soothing of discomfort.
Yarrow: This herb is reparative to tissue states, anti-inflammatory and antimicrobial. Traditionally used in battle to heal wounds, Yarrow helps tone the circulatory system. The dual action of Yarrow is one of the reasons I love studying plants- it can stop excessive blood flow and it can assist in moving stagnant blood- all depending on what the body needs. Yarrow is a strong plant but our oil extraction is a gentler form of the plant, making it a suitable addition to your skincare routine. It helps relieve pain in the body and reduce wound recovering time. This is a supporting herb in our formula to enhance anti-inflammatory and reparative actions of the Bodywork Oil.
]]>Identifying a magnesium deficiency isn’t always clear cut. As magnesium is necessary for nerve communication and muscle function, low levels of magnesium can cause a body to go haywire. In one way, most health problems are made worse by the absence of proper magnesium stores. On another stroke, many health problems may simply display in the body with the same symptoms as low magnesium. In short, a magnesium deficiency could easily be misdiagnosed as, or quickly exacerbate, another health issue.
Magnesium deficiency can manifest neurologically and metabolically, as well as in your muscular and cardiovascular systems. Neurological symptoms include anxiety, lethargy, behavioral changes, impaired memory, loss of appetite, nausea, and irritability. Metabolic symptoms include hyperglycemia, potassium deficiency, and calcium deficiency. Cramps, weakness, tremors, and muscle spasms are among musculature issues which could be caused by magnesium deficiency. Cardiovascular impacts of low mag could include an irregular or rapid heartbeat. Overall, magnesium deficiency creates a raw deal for the whole body.
Causes of magnesium deficiency might include stress, alcohol, excess sugar, over exercise, aging, excessive adrenaline production, and over-acidity. At least 75% of adults are magnesium deficient, according to the World Health Organization.
Restoring your magnesium levels may take patience. Depending on a person’s degree of deficiency, it could take three to six months to fully revive depleted magnesium stores. Replenishing the body with magnesium can be done so orally or topically.
If you’ve soaked in epsom salts or waded in a hot spring, you understand that transdermal absorption can be an effective way to soothe the body. Transdermal absorption happens best when the molecules of an active ingredient are small enough to slip into the skin. Luckily, magnesium molecules are less than 500 Daltons large (which is to say magnesium is super-super-tiny) and swiftly absorb into the skin.
Magnesium can be sprayed and massaged into sore areas like joints, or in absorbent areas like the armpits or bottoms of feet. Health benefits specific to transdermal application of magnesium include increased sleep, increased stress management, increased energy levels, reduced flare ups of eczema and psoriasis, and reduced aches and cramps.
Everyone’s body is a unique maze, reacting to stimuli in ways as individualized and subtle as the pattern of your finger print. These symptoms, causes, and manifestations of magnesium deficiency should not be used to self-diagnose. Listen to your body, take notes in a daily journal, and observe the delicate or drastic changes you feel when introducing magnesium into your routine.
This article is not intended to diagnose, treat, or cure disease.
]]>So what exactly is it?
The lymphatic system is a network of vessels, tissues, and organs in the body. The lymphatic vessels connect to hundreds of lymph nodes throughout the body, and these nodes are where lymph is filtered. They work in tandem to collect excess lymph (a watery, colorless liquid) from bodily tissue and distribute it back into the bloodstream.
By collecting excess fluids that drains from cells and tissues throughout the day, the lymphatic system essentially cleanses the body.
A critical part of the immune system, the lymphatic system produces and releases white blood cells and other immune cells that monitor and overpower pathogens, bacteria, parasites and viruses.
It also removes waste products, excess, and abnormal cells from the lymph. In modern society where we are surrounded by excess, supporting the lymphatic system in doing its job can uplift our overworked systems.
Lymph Nodes
Many people are aware of the groin & underarm lymph nodes, as they are close to skin's surface, but there are hundreds of lymph nodes throughout the body from your knees up to your head. These nodes act as a filter, catching excess debris or waste found in the lymph. So as the lymph passes through the nodes, it is essentially cleansed. This is when infection is assessed & white blood cells are released to counter the present pathogen, bacteria, virus or infection.
Why Support
The lymphatic system relies on expansion and contraction of muscles or external stimulation for it to move. It does not have it's own pumping mechanism.
Unless you live in a pristine environment with access to natural spring water, toxin free air, minimal stress and a very clean diet- you might want to consider supporting your lymphatic system. These factors can strain the system, which can lead to congestion. Stress disrupts the body, and I've yet to meet anyone who hasn't experienced stress in late-stage capitalism (haaaay just saying!).
Lymph congestion may look like puffy under eyes or break out. The skin is an easy channel of elimination for build up and waste, so when lymph is congested- the skin tends to inflame.
It can also look like swollen fingers or legs, stiff body, swollen nodes, fatigue, stiffness, a cold. It can look like a lot of things, and this isn't to scare you. But many people don't consider supporting their lymphatic system when they are looking at ways to improve their daily care. Ayurveda & Traditional Chinese Medicine both integrate lymphatic support into their centuries long history of medical care, and empirical evidence shows us how effective daily lymphatic care can be for energizing & supporting the body.
How to support
Herbs. Herbs can support lymph movement, and help reduce the strain on your body. I like to apply the bodywork oil & take Skin Glow - both are loaded with lymphatic support herbs.
Drink Lots of Water. That's my life advice to everyone, and it certainly applies here.
Move your legs. The muscles around the knee pump your lymph nodes to move lymph fluid. You can achieve this by having someone bend your leg at the knee and through exercise.
There are hundreds of nodes throughout the body, which is why many say that physical activity is a great way to support the lymphatic system. But I want to note for someone who is disabled or with limited mobility, physical activity might not be a possibility. This is when other external stimulation might be most effective, and it can often be achieved with a trusted partner.
Gua Sha. Helps move excess lymph fluid in the face into nodes to be processed. Gentle pressure & a quality oil are required.
Take a Hot Shower, finish with a Cold Shower. By opening & closing the capillaries, you stimulate the lymphatic system. Plus it feels invigorating & exciting.
Dry Brush or Body Oiling. Start on the left side. Work your way up the leg toward heart. Move to arm & work in toward heart. Work up torso into heart. Repeat on right side.
I personally find that supporting my lymphatic system is energizing. I'm less likely to feel run down when I take daily care to support my natural bodily functions. At the site of a cold, I apply the Bodywork Oil to my neck & practice a gentle gua sha routine. When my body feels bogged down, I do my full lymph support routine.
If you are concerned about your lymphatic health, contact your trusted healthcare practitioner. This information is not intended to diagnose, treat or cure disease.
]]>Fatty acids in skin act as anti-microbial and anti-inflammatory agents, as well as prevent trans-epidermal water loss (hint: check this blog post to learn about dehydrated skin).
Environmental factors, stress, intense skincare products, skin conditions, gut health, liver health, lack of sleep can all impact our skin’s function- which in short, puts our skin barrier at risk. Omega fatty acid dense moisturizing oils can help maintain healthy skin through the variables of life.
Of the 11 omega fatty acids, only two are considered essential: omega 3 & omega 6. These two oils are essential to our diet, because our body does not produce them on its own. There are three omegas that are most beneficial for the skin: omega 3, omega 6 & omega 9. Linolenic acid is the most common omega 3, linoleic acid is the most common omega 6, and oleic acid is the most common omega 9.
Topical application of fatty acids has be studied and shown as a successful way to improve skin health. When our skin is depleted of these oils, visible signs of damage are more prevalent. 5th Dimension face oils are effective at reducing symptoms of fatty acid depletion, providing tangible results for softer, balanced skin. Read on for a brief look at the benefits of Linoleic, Oleic and Linolenic fatty acids in your skincare routine
Linolenic, Linoleic, Oleic fatty acids (Omegas 3,6,9 respectively) have been studied for their benefit when applied topically to skin.
Research shows that these three Omega Fatty Acids:
-Help skin retain hydration by reinforcing the skin’s moisture barrier
-Reduce visible effects of dry skin, such as flakiness or inflammation
-Build resilience to external stressors & environmental damage
-Reduce symptoms of external stressors (redness, inflammation, irritation, fine lines)
-Alleviate chronic skin conditions, such as eczema, acne, keratosis pilaris, psoriasis & more
Topical application provides the here and now skin needs- particularly when you experience long-term chronic inflammatory conditions. All skin requires moisturization. If you experience chronic inflammation (like acne, eczema or dryness) utilizing a non-comedogenic plant-based oil dense with fatty acids can provide tangible restoration to depleted skin.
Sub Rosa Serum & Midnight Oil are both dense with Omega Fatty Acids!
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Herbalism occurs when people & plants work together. The oral tradition of herbalism relies on centuries of empirical evidence. People and plants are meant to work together, and yet our society squanders that relationship.
"Herbalism is one of those people's things. It is indigenous to all communities of our globe, which is why it thrives so harmoniously in our homes." - James Green, The Herbal Medicine-Maker's Handbook
The first form of medicine for all cultures & peoples was plant medicine. Humans have evolved alongside plants, learning how to heal & support themselves through working with plants. So why does there seem to be such a disconnect between us and plants today? Why is there so much skepticism against plant based remedies? There are numerous answers to this question, and I can’t possibly touch on every nuance in one single blog post. I'm fully aware that many things will unfortunately be glossed over in this introductory blog post. Please consider this a brief introduction, and a jumping off point for future journal entries.
Herbalism has a long winding history through every community and place. It spiderwebs through every culture. It has been embraced and outlawed over and over again. In recent U.S. history, 1904 the AMA formed the Council on Medical Education, which put restrictions on medical level herbal education, essentially shutting down these schools. Because the AMA in short was saying centuries of empirical evidence isn't enough, Herbalists shifted from their traditional practices to seeking to prove the effectiveness of plant remedies. This created a sense of defensiveness- which may be why some people think herbalism & western medicine are at odds. While it is true herbalism, community care & folk remedies are often forms of resistance to oppression, I wouldn’t say herbalists are against western medicine. More on that later.
"Herbs supports and strengthen our inherent vitality. Through reducing the effects of stress on the body, easing symptoms of anxiety and fear and lifting our spirits, plants medicines improve our resilience in these challenging times" - Janet Kent and Roger Peet Under Pressure, Herbs for Resilience
As society shifted, so did the way we engage with the world around us. Instead of building relationships with plants and our natural environments on a daily basis, we started to view plants as commodities. What can this plant do for me? Nowadays, recognizing plants as living beings instead of "things" to take for our benefit is frustratingly brushed off as "woo-woo". It's not woo. Historically, communities respected and understood that wellness is linked to relationship with the land. In a society where mass production & overconsumption reign, it's no wonder we are more comfortable brushing off mutually-beneficial plant relationships as woo. To shift the way we engage with the natural world is radical, disruptive and enlightening. It also requires commitment & work. I’ve seen many of my friends start gardens this year, and have heard first hand accounts of their delight in tending their new garden. And yet, it’s still hard for some to digest that building relationships with plants is beneficial to the mind-body-spirit. Even when we experience the benefits first hand, we feel skepticism. Is it so far fetched to believe the act of tending plants & environments is a joyful experience without needing someone to verify that for us? Is it impossible to believe the act of caring for a plant's life enhances both of our lives?
"Cautionary stories of the consequences of taking too much are ubiquitous in Native cultures, but it's hard to recall a single one in English. Perhaps this helps to explain why we seem to be caught in a trap of overconsumption, which is as destructive to ourselves as to those we consume.” Robin Wall Kimmerer, Braiding Sweetgrass
When you walk into the woods and see berries, edible plants, medicinal herbs along pathways, you might think "wow, look at this abundant, untouched land” or "What would the Earth look like if we never arrived?" I once thought that way. I felt simultaneously light and heavy, wandering the forests thinking of what could be if humans never came here. Through this settler mindset, I missed that I wasn’t wandering through untouched land. I didn't see that I was wandering through carefully tended spaces. Spaces that were loved, cared for and relied on. I learned this by reading accounts of Indigenous peoples such as Robin Wall Kimmerer. I learned this while studying at The Samara School of Community Medicine in New Orleans. Recently, botanist Justin Robinson posted a great video diving into this further on his Instagram. Watch here & another one here.
The truth is, Indigenous peoples tended these "wild" spaces. Forests, prairies, deserts, riparian lands... all of that land was tended and cared for by the people who relied on the land for survival. When colonizers & settlers arrived in the United States, they were enthralled by the abundance of the land. They overlooked why the land was abundant. By discrediting the knowledge, life long commitments, work, deep relationships and experiences that Indigenous peoples had with the land, settlers & colonizers erased and rewrote history. Europeans took claim for discovering the abundance, completely erasing the land management that occurred for thousands of years prior to their arrival. Generations of people tending for those spaces, learning how to care for the land, living in relationship with the land. The narrative many of us know is that the United States territory is an abundant, lush natural wonder all on its own. This narrative completely erases the people from the land. It also erases the history of people & plant relationships, which allowed for settlers & colonizers to claim the knowledge of plant medicine as their own.
With fires desecrating the West coast, we can't close our eyes to the truth. We are not living in relationship with the land, and it is destructive. Indigenous peoples who tended and created abundant “wild” gardens for generations, have been talked over and ignored. Their experiences has been discredited, and their histories erased. Their cautionary words and methods of land management have gone unheard for years, and it's truly heartbreaking to see the effects repeatedly devastate communities of people, plants & animals.
If you're thinking “Wait… I wanted to know about herbalism. Why are we talking about this?” I’ll tell you why. You can not talk about herbalism without discussing erasure, history of people & place, and the pervasiveness of capitalism.
Herbalism isn't just plant medicine, it's the peoples’ medicine too. Knowing the how & why is just as important as knowing the herbs. Herbalism falls in and out of fashion, not because of its effectiveness, but often due to the social political climate. I could know everything about an herbs use, but if I don't know about the history of the plant- if I don’t know who used it, why they used it, how they used it- I am perpetuating erasure and harm. If herbalism is to be radical, if herbalism is to fill the gaps, it must be accessible. Herbalism is for everyone. Again, it is the people’s medicine.
We live in a capitalist society. Herbalism & traditional wisdom rarely align with capitalist ideals. It's no wonder our modern society is skeptical of herbalism & traditional wisdom. It's no wonder many of use struggle daily with anxiety, depression, spiritual dissonance. Our relationship to the very entities that give us life has been severed (often for generations). Food comes from the store, not the soil. Medicine comes in a pill, not in a plant. We deplete ourselves daily in order to provide for ourselves. Breaking out of that cycle isn't a reality for so many people. Oppressed communities have been persecuted and shamed into leaving behind their traditional wisdoms. Food deserts, lack of green space, racism, capitalism all play a role in deafening traditional knowledge of wellness & community care.
I don’t write this to hit you with some doom & gloom, but to shine a light on the necessity for reclaiming our health and wellness. Self care and community care is radical. Recognizing the larger systems at play alleviates the self-blame. You are enough. In a system that profits on you being unwell, any step in taking care of yourself is radical.
A misconception about herbalism is that herbal practitioners are against western medicine and allopathic medicine. I’ve not found this to be true. What I have found to be true, is that herbalists often seek to fill the gaps. With for-profit health care, an increasing wealth-gap, and lack of social services in low income areas, herbalism can provide care. Medicinal plants don’t just grow in prairies & forests- they also grow in sidewalk cracks and abandoned lots. There is space for herbalism, nutrition, daily self care, allopathic medicine, grandmother medicine, spirit medicine. There is space for all of it, if we commit to making that space.
"I've no doubt that traditional knowledge, such as herbalism, has a place in this shift. We need every single modality in our knowledge base to improve the health of our country and the world. Somehow, folk traditions and science must find a meeting ground." - Phyllis D. Light, Southern Folk Medicine
I know this was a brief essay, and I look forward to engaging more in this conversation in more detailed journal entries in the future. While many people remain skeptical of Herbalism, we are also seeing a resurgence of interest in Herbalism. Unfortunately, as Herbalism gains popularity, there will be people perpetuating the harmful systems that Herbalism seeks to counter. It may look like over-priced, ill-sourced plant remedies packaged as catch all cures for your woes & worries. Knowing a bit about Herbal history can assist us in making wiser choices. If you feel called to ignite a relationship with plant remedies, I hope you do! I encourage all who read this to dig deep, find the answers you seek, and embrace the ways in which you feel called to plant medicine. I also encourage people to look into their own lineages, and engage with Herbalism is a respectful way that doesn't further perpetuate harm and erasure.
]]>Pronounced Gwa Sa, this scraping tool is a Traditional Chinese Medicine (TCM) healing modality that can be used for both body and face work. Recently, the benefits have been widely touted in the beauty & wellness industries, but there is a long standing tradition for various ways to work with this tool.
Gua means to scrape & Sha means sand. The name points to how the tool is used & the effect it has during Body Work. When use to scrape the body, it produces little red dots similar to sand. Body Gua Sha & Facial Gua Sha really just refers to a variance in technique of the Gua Sha practice, but most notably in the pressure used. Practicing Gua Sha on the face often means using a very light pressure, with slower strokes, and you do not want to see bruising or redness after use on the face. I hold my tool with a very low angle to the face, so more of the flat part is used during scraping.
Gua Sha for facial work helps in draining lymph fluid from the face, to gently stimulate circulation for improved complexion, and for myofascial release.
Gua Sha for body work requires a stronger, faster pressure. I use more of the edge of the tool for body Gua Sha. You use the same tool for both facial & body work.
Why use Gua Sha?
This tool is bound to become a favorite part of your skincare routine. At the most basic level, gently scraping your skin with a Gua Sha feels really good. It’s like a mini facial massage every time you use it.
But beneath the skin’s surface, much is happening. Most notably is practicing Gua Sha helps move excess lymph fluid & build up from the face. Moving lymph from the face and down to the neck assists immune system, reduces the duration of breakout, reduces puffiness from skin, minimizes skin irritations & is often promoted for reducing fine lines.
The lymphatic system is a huge component of our immune system. It works by disposing of excess in the body- whether that’s excess built up in the skin from makeup, heavy metals, bacteria from an open breakout or wearing a face mask, or other pathogens.
Gua Sha scraping on the face gently stimulates circulation to the skin’s surface. By using a very light pressure, you can coax blood flow to the surface of skin to help refresh complexion. Increasing blood flow to an area of the body helps speed up recovery of a skin irritation (such as eczema or a pimple) while rejuvenating.
Additionally, this tool is great for helping to release myofascial tension. In particular, we love to focus gently scraping the tool along our brow bone & jaw line. Both of these areas are typical areas of tension, and by releasing these areas through gentle pressure & Gua Sha scraping, you will feel a difference. Benefits may include reduced tension headaches, general relaxation and minimized upper body tension.
Cultural Appropriation with Gua Sha
While we love Gua Sha & are so happy to be sharing our ethically crafted tools with you, we want to recognize that Gua Sha comes from Chinese traditions & culture. We want to increase the acceptance of this tool & practice, and to do so ethically means to acknowledge the history and traditions behind this folk medicine practice.
Gua Sha was written into medical texts during the Ming Dynasty. Since this time, it has fallen in and out of acceptance with mainstream society. Until the recent spiked interest in Gua Sha & it’s benefits, this practice was often looked down upon.
Traditional practices offer us so much insight into ways to care for ourselves, and it’s important to honor the traditional context of this practice without co-opting it.
Where does 5D source Gua Sha from?
Ethical sourcing is at the helm of our brand, and we don’t skip a beat with our Gua Sha either. Our Gua Sha are ethically crafted by artisan Peyton Flynn (Cloud 9 Clay) in her Philadelphia studio. Each Gua Sha is one of a kind, crafted with porcelain clay & finished with a clear glass glaze. Crystal & gemstone Gua Sha are often not ethically harvested from the land. Crystal harvesting is a problematic industry, and you won’t find 5th Dimension supporting that.
We are not the best, only, or first brand to work with Gua Sha, and I encourage you to move with skepticism if someone claims that about the Gua Sha tools they are selling- as that erases the long tradition of Gua Sha makers & practioners.
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Diving into why 5th Dimension offers alcohol-free extracts with founder + herbalist, Jayna Anderson.
Why do you offer alcohol free extracts, when so many herbalists mainly offer alcohol extracted herbal tinctures?
I live an alcohol free lifestyle. Many of the people I commune with also live an alcohol free lifestyle and feel triggered by alcohol. Even if the alcohol is dilute to the point of no detection in water, the thought of consuming alcohol can be extremely triggering to someone seeking to avoid it. When providing members of my community with herbal support, there was an overwhelming ask for alcohol-free support. I heard the call and answered it.
Why not offer both?
We will have alcohol extracts available in the seasonal section from time to time. I work with alcohol extracts and non-alcohol extracts in my South Louisiana apothecary. If you schedule a consult with me and have no issue with alcohol extracts, you may receive tinctures in that form. But, as alcohol extraction is the herbalist standard, my hope is to fill the gap for those seeking to avoid alcohol. I can't do it all, all of the time. So I'm here to do the best I can do in a focused way.
Are you promoting sobriety?
No, I am not here to promote sobriety. My decision to abstain from alcohol is a personal decision. For backstory, I had formed a physical dependency to alcohol after over a decade of heavy drinking + drug use, and quitting substance use was one of the most difficult decisions of my life. While sobriety has given me the space, strength, and ability to heal, I never intend to shame anyone who uses substances. I am proud of my sobriety, as it often feels like an impossible task, even years in. But my pride in this personal decision, does not mean I am here to promote sobriety with my alcohol-free herbal extracts. I am, however, here to offer herbal support to anyone who seeks to avoid alcohol, for whatever their personal reasons may be.
Do I have to be alcohol-free to use this?
No way! Each of 5th Dimension's extracts are formulated with potent medicinal herbs, and taste really yummy. No offense to alcohol based tinctures, but they can be a bit harsh on the taste buds. Our formulas taste good, feel good, and you're likely to reach for them more often throughout the day. At least, I do!
What do you use instead of alcohol?
I use glycerin, vinegar, water, and/or honey. All of these solvents extract various constituents from the medicinals herbs we work with.
]]>I’ll never forget this. I was in college working toward my Bachelor of Fine Arts, and I had a professor talk to our class about sleep. She told us that if we were getting enough sleep each night, we weren’t trying hard enough. If we weren’t sleep deprived, we weren’t putting in enough time toward our education.
I’ll never forget that, because it infuriated me. There’s an innate knowledge in all of us that sleep is great, and with all of the research based evidence to back that up, how could someone with authority be shaming a group of people into sleeping… less?
My friends and I got together after class and dissected the teacher as college kids do. Our hyper-critical lens of her misguidance sparked this feeling of revolt in us. We would try to sleep more, and we wouldn’t let someone of authority pressure us into depriving ourselves of what we needed to be healthy, focused, & happy.
Fast forward a few years, and I had recently quit using substances. Up until that point in my life, I always slept so deep. I mean, I could sleep through anything. It was blissful to sleep. So when I got sober, this new terror called insomnia paid me a visit. I don’t mean tossing & turning for a night, I mean maybe 7 hours of sleep a week. It was brutally painful to try and get through a day without wanting to cop a heavy buzz, especially knowing that would eventually put me to sleep. After weeks of this, people were starting to notice that I didn't look so good. A co-worker of mine gave me a sleep tea blend she made. It took a few days to work, but eventually I slept. I slept!!!! After weeks of on and off insomnia, I was sleeping again. I stored that experience in me. This is clearly an extreme example, but even a few nights of poor quality sleep cumulate & manifest as issues within the body.
But I'm not writing to share a few anecdotal thoughts on sleep, I'm writing to share with you my tips for a better night sleep. You deserve the best night (or day if you're a night shifter) sleep you can get. The sweet spot for me is 9 hours, but that isn't possible for everyone. My hope is that however long you sleep, you can make it that good good sleep!
Re-prioritize sleep in your life. There’s many reasons why sleep is de-prioritized in our lives, but the first step in shifting the quality of your sleep is by actively making sleep a priority.
Set a bed time. They’re not just for little kids. Having a set bed time and wake time helps put the body on a cycle, creating ease within your being.
Stop eating two hours before bed. Give your body the proper amount of time to fully digest your food to improve quality of sleep! If it’s not possible for your life, start taking a digestive bitter before your dinner. Digestive bitters support a productive digestion and can help minimize the amount of energy needed to fully process your meal. It’s important not to skip this step if you are eating close to bed time. The body uses so much energy to digest food, and the process takes hours start to finish. Another hot tip is to eat a low-carb dinner, or something easily digestible like soup or congee. Eating foods that are quickly processed by the body will allow you to slip into a deeper sleep sooner.
Limit Screen Time. Yeah, we’re all addicted to our screens. Not only is it important to remove yourself from the constant influx of information, but the lights of our phones are overly stimulating. If you find yourself cycling through thoughts or struggling to quiet your mind, that’s a clear indication you need to put your phone away. Try putting your phone away from your bed at least an hour before bedtime.
Dim the lights & Switch up your nightly tasks. Reading, folding laundry, journal, even sweeping are helpful for me to organize my mind and cultivate ease. Sometimes just laying in bed with a dim light feels good. Let your brain unwind & sort through the day before bedtime.
Black Out Curtains. While they may not block out the sound of your 65 year old neighbor head banging to oldies alone in his driveway until midnight on a weeknight (why does he do that!!!!), they will make your room the perfect shade for sleep. Blocking out light pollution makes a huge difference in allowing our body to slip into the deep relaxation needed for great sleep. Not sure if it's for you? Hang a towel over your window for a few nights & see the difference.
White Noise. My fiancé is a light sleeper & our block can get pretty noisy on the weekends. We use a white noise app with a large variety of sounds to choose from. It does a great job at creating a sleep-worthy sound scape in our bedroom.
Ear Plugs. I slept with ear plugs for close to 2 years straight, even when I lived in the Mojave Desert on the fence line of a National Park. Ear plugs are great for blocking everything out & once you get used to the feeling of them, it makes for sinking into deep sleep a breeze. Seriously!
Keep a sleep aid nearby. If you find yourself struggling to fall asleep or if you wake in the night, taking an herbal sleep aid can help take you back into relaxed state of being. You want something that you know you’ll take. I keep Lay Low on my bedside, and if need be, I wash it down with a small sip of water. The taste isn’t offensive like alcohol-tinctures & I don’t have to sit up to swallow a pill. Easy.
& If you don't believe me that we NEED great sleep to be our best, check out my 11 fav reasons why SLEEP RULES!
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