Author Archives: Drake

Health Benefits of Massage

For lots of individuals, among the primary validations for abstaining from preventative or corrective care is simply not knowing the positives that they’re losing out on. While this is a pity, there’s truly no reason to not educate oneself on the benefits of these practices. Massage is one of the most accessible and most helpful options out there. Whether you’re suffering from a series of ailments or are simply aiming to keep your body in the very best shape possible, this practice may be an important tool to you. Take a look at these manner ins which massage can benefit the numerous areas of your body. Who understands? You may even discover motivation to try the practice out by yourself!

Advantages on the back

Individuals with pain in the back are amongst those who can receive the best benefits from massage treatment. Mostly, this is due to the reality that back injuries can be quickly intensified by engaging in day to day activities such as moving around the home or office. Massage therapy can assist these individuals in a variety of methods. According to Spine Health, one of the foremost advantages is that the procedure can promote blood circulation to harmed muscles and tissues in the back. When it comes to injury, these muscles and tissues can cease to get the essential nutrients and oxygen delivered by blood flow, additional worsening the injury. With this in mind, the increased blood flow delivered by massage can really accelerate the healing procedure in addition to easing the pain. These individuals likewise are prospects for a distinct benefit in that massage on the back can assist heal areas that individuals can not reach on their own.

Benefits on the legs

The legs are a much more intricate grouping of muscles and nerves than most people recognize. Given that the anatomy is so intricate, you might want to go to get a massage from a qualified masseuse instead of practicing the therapy by yourself. This is because individuals with massage training will have an increased understanding of the anatomy of the legs, permitting them to target particular parts of the leg that might be injured or in pain for a host of other reasons. Even more, regularly taking part in leg massage, when coupled with stretching and a typical workout regimen, has the possible to help increase both strength and flexibility in the legs. With this in mind, the practice might even be helpful for athletes who have not yet come across an injury. It can help these individuals recuperate from normal wear and tear quicker and get back to the activities that they like.

Advantages on the upper body

A lot of the advantages that individuals receive when practicing massage on their upper body are similar to those experienced when massage is carried out upon the back or legs. In the case of harmed tissue, massage can promote blood flow and drive recovery nutrients to the different muscles of the upper body, helping to quicken recovery time. As Home Remedies has actually reported, massage can likewise assist with lowering swelling in these tissues. When injuries are sustained to the upper body, inflammation and swelling can make it harder to reach the afflicted tissues, extending the recovery process, so this can benefit anybody struggling with upper body conditions. Perhaps most virtually, massage can likewise assist people who are handling general discomfort from weightlifting or other athletic activities by helping to break down and distribute the lactic acid built up through effort.

After the Workout: 8 Fat Burning Foods

How to keep the burn going
When and what you consume after a workout can have a big impact on your body. Refueling and fixing the muscles are necessary to keep your body healthy and all set to get moving again!
To promote recovery, specifically after day-to-day workout that lasts for over an hour, the Mayo Clinic advises consuming a blend of protein and carbohydrates within 2 hours after you work out. Continue reading for treat concepts to keep you feeling the burn.


Protein and carbs
The ideal post-workout snack consists of at least 20 grams of protein and 40 to 80 grams of carbohydrate.
The carb replenishes the muscle fuel that was utilized throughout your exercise, while protein helps aid in the repair of damaged muscle tissue, according to the American Heart Association.
Attempt snacking on entire grain crackers with turkey or low-fat cheese, and a banana. Turkey and low-fat cheese consist of protein, while the banana contributes carbohydrates as well as potassium.
Got milk?


Research published in the American Journal of Clinical Nutrition suggests that the calcium in dairy items can reduce stomach weight gain or perhaps promote weight loss. Low-fat dairy items are more effective to full-fat items if weight loss or weight upkeep is your objective.
Try mixing fresh berries with 6 ounces of Greek yogurt. If you’re craving something sweet, low-fat chocolate milk is also an outstanding source of protein and carbohydrates.


Enliven your life
Hot peppers, such as habaneros and jalapeños, get their punch from a substance called capsaicin. Capsaicin is thermogenic, meaning that it raises your body’s temperature level, which in turn causes you to burn energy.
Capsaicin increases fat-burning and might improve weight loss, according to a research study released in the American Journal of Physiology.
If you believe you can manage the spice, toss a few hot peppers into a stir-fry or sandwich for a post-workout meal. The spicier the pepper, the more capsaicin it includes.


Keep it lean
Lean proteins, such as turkey and chicken breast, pack a protein punch and consist of high levels of iron.
Iron is a necessary component of hemoglobin, which is responsible for moving oxygen through the body. It also helps keep your energy levels up by assisting to avoid anemia.
We typically associate iron with meat. The following foods likewise are excellent sources:

  • lentils.
  • beans.
  • entire grains.
  • dark leafy greens, such as spinach.
    Attempt snacking on half a turkey sandwich made with whole grain bread and spinach, or drink a cup of lentil soup after an afternoon exercise.
    After the Workout: 8 Fat Burning Foods.
  • Protein and carbs.
  • Dairy.
  • Spice.
  • Lean protein.
  • Fish.
  • Whole grains.
  • Green tea.
  • Fluids.

Fish is another exceptional source of protein, that makes it a wise option after an exercise. Fatty fish such as salmon and tuna also include omega-3 fats.
Omega-3s are unsaturated fats that can decrease swelling in the body, according to the Mayo Clinic.
Omega-3s are likewise believed to assist heart health by safeguarding versus coronary heart illness. For a light, nutrient-rich (and scrumptious) post-exercise lunch, opt for some fish tacos with hot peppers thrown in.


Get those entire grains.
Some research study suggests that substituting entire for refined grains can lower the danger of metabolic syndrome.
According to the Mayo Clinic, signs of metabolic syndrome include hypertension, high blood glucose, and excess fat around your middle. In addition, whole grains contain more nutrients and fiber than their milled counterparts.
Selecting entire grain choices can provide you a nutrient boost, assist your body run smoothly, and aid in workout healing.
To feed your post-workout appetite pangs, set wild rice with a lean protein, or have some entire grain cereal or oatmeal with low-fat milk or yogurt.


Green tea.


In small amounts, caffeine can increase metabolism as well as your energy levels, implying you burn more calories.
Green tea is a good source of caffeine, and it likewise consists of the antioxidant epigallocatechin gallate (EGCG), which might also have calorie-burning impacts. This indicates that green tea might help you burn more calories than coffee.
After an exercise, skip the sports drinks and quench your thirst with some iced green tea rather.
Hydration is important.
Last, however not least, renewing the fluids you lose through sweat is essential after an exercise. Dehydration impacts metabolic process. Often, you will experience appetite when you’re actually thirsty.
Drink water prior to, throughout, and after your exercises to prevent dehydration. If you exercise for more than an hour, be sure to eat foods that consist of salt to replace what you lost in sweat.
Sports consume will assist change your electrolytes. Other fast snacks that assist supply the body get needed electrolytes can help keep your energy up throughout the day.

Attempt the following “smart treats” after your workout: .

pretzels.

yogurt.

banana.

Work Night Shift and Training

I understand it’s tough. I understand it is. Specifically, when you’re first beginning and you currently have to require yourself to get to the health club even on a typical day. But when that day consists of an 8 or 12-hour overnight shift? Forget it. That’s the last place you wish to be. It would be nice if, like normal day-shifters, we might punch out, buzz on over to the health club after work and still be home with a couple of hours to spare previously striking the sack. That’s just not the case with those people who work the most abnormal hours ever. Many of us go home after work and go directly to bed. Figuring how and when to work out and work nontraditional hours is not an easy job. I’ll share my ideas and tricks for discovering what works for you.


Experiment
The finest time to workout while working overnights is highly depending on the private person. Attempt doing different kinds of exercises at various times to see what works best for you on those days you’ll be working crazy hours. There’s no guideline that you have to work out after work, so try getting it in before! We all know that physical activity alleviates tension and boosts your state of mind, energy and concentration so you might find that working out before work makes getting through the night much easier. I’ve tried exercising out previously and after and I’ve found that this is actually what’s best for me.
I used to tell myself I ‘d exercise afterwards, have my gym bag loaded and prepared to go in the car and after that clock out after a busy shift just to offer myself a million reasons why I could not work out. Or, on the mornings when I did get to the health club after a 12 hour shift, I never put much energy into it. because I didn’t have much energy left to give. I was constantly watching the clock, dreading every second I “had” to be there, taking it simple on myself and simply wanting it were over. Then I discovered myself leaving the fitness center with an exercise that wasn’t as effective as it could have been and that I didn’t get much out of.
After exploring, I recognized that including exercise before my shift worked better for me. Setting my alarm a little earlier to exercise didn’t appear like I was sacrificing any sleep as soon as I saw just how much more energy I had gone into my graveyard shift. I started playing around with various ways to work out prior to work that didn’t consume up too much of my afternoon. Rather of driving to the gym, I took my weight-lifting health club sessions for the days I have off of work. I began cycling or running right from my house on the days I worked, conserving me the commute time to the fitness center. On the days I spend a half hour to an hour sweating outside prior to work, I start my shift off in a better state of mind. I tend to make much better choices throughout the night, too. It’s kind of like working out in the morning for day shift people. It just sets the tone of your day in a favorable method.
Not everybody is like me though, that’s why exploring is so crucial to discover something you can (and want to) stick with. Some people have a challenging time falling asleep right away after working out and releasing all of those feel-good hormones, which might posture issues for night-shifters. But what if that’s your only choice and you can’t workout before work? Attempt doing a less intense exercise after you get off work, such as taking a long walk or doing yoga. When I can’t get a workout in prior to work, I will often go to a hot yoga class. Sometimes you can find them in a dimly lit room, even. This is a remarkable method to unwind, wind-down and release tension. while still sweating!
On the flip side, you may discover that getting an energetic exercise in the early morning actually assists you go to sleep faster and remain asleep longer. A few of us 3rd shifters have trouble falling asleep after work, especially in the summer season when the sun is shining through our windows. If that’s you, working out in the mornings after work may be simply what you need to tire your body and get a relaxing night’s (dad’s) sleep.
Explore when you do your intense exercises and when you take a day of rest throughout the week. Perhaps you do a cardio exercise on your very first day of a stretch of graveyard shift, have a rest day to the next and a tough exercise on your last day of graveyard shifts prior to a couple of days of rests. Or vice versa! Adjusting your routine could play a big role in making exercise fit into your schedule better.
If the physical act of getting to the health club, at any time of the day, is the difficult part of working out while you’re working overnights, check out various things you can do in the house. Like I pointed out, bike, run or stroll right out of your home. Or get a cheap set of dumbbells, kettle bells or a yoga mat. There’s loads of free resources at your fingertips for at-home workouts using weights or just your own body weight!
You’ll never know what you like and works best for you and your schedule until you experiment.
Be Patient & Listen to Your Body
Routines do not end up being regimens in a day. Making working out a habit takes time and effort. Start slowly. Even 20 minutes before or after work counts! Be patient with yourself as you figure out how to include exercise to your life in such a way that will end up being a sustainable routine, not something you require yourself to do every day. It’s simple to get prevented when something you attempt isn’t working, whether it’s because you just don’t like the activity or it doesn’t fit into your life well. It’s simple to get irritated when you’re competing tooth and nail against yourself every day to do something you don’t wish to do. When this occurs and you get discouraged, advise yourself that you’re still doing helpful for your body. You’re still trying, still revealing up on your own, and still making changes in the right instructions to create a much healthier life. And after that to keep going.
It can take weeks or months to go through the exploring stage to find a regular you wish to and are able to stick with. I tried numerous things before I found how to best in shape exercising into my life rather of making my life fit around working out. When you’re working long shifts at non-traditional times, workout must be something that helps stabilize your life not something that creates more troubles. If one thing isn’t working, you’re not sleeping well or you simply downright dislike it (more than the general “ugh, I dislike working out!” problem), it’s time to listen to your body and switch either the activity period or the time of day you’re doing it.
Don’t Use Your Job as an Excuse
When I was 300 pounds, I utilized my odd work hours as an excuse to not do any physical activity at all. Even on my days off I would inform myself I required those days to recuperate from the difficult shifts I simply operated at the health center. Numerous individuals with overnight shift hours spend them on their feet, whether it’s in healthcare, the food market, security, product equipping, airline company staff member, building, the list is unlimited. I know I’m not the only one who utilizes that to validate not working out.
Even when I began to reclaim control over my health, I held on firmly to the J-O-B reason for not exercising on days I worked overnights. I invested all night on my feet. I’m exhausted. I need to sleep more before I work again this evening. My shift was so busy. I’ll go tomorrow if my night goes better tonight. According to FitBit, I walked 8 miles this shift! That counts, right?
I was getting in my own method of my objectives. The more you’re inactive, the harder it is to be active. The more you’re active, the simpler it is to be active. I needed to just start. And so do you. Remind yourself that if you let whatever in your life, your job included, obstruct of becoming healthy or attaining a brand-new physical fitness objective, you ‘d never arrive. In truth, if you’re truthful with yourself, like I had to be, you’ll possibly recognize that it’s due to the fact that you let whatever in life get in the method that you’re needing to make a change in the very first place. By making excuses we’re informing ourselves it’s not that crucial. No more reasons. Make it a priority. When I stopped allowing myself to avoid it and made it a top priority, it was a lot easier to discover time in my day to make it work.
Diet plan Counts
Fueling your body with appropriate nutrition is necessary for weight loss and overall health whether you work 3rd shift or not. There’s so much working against our body when we stay up through the night working on a consistent basis. Make certain you’re not adding to that by mindlessly snacking at 3 A.M. or drinking your calories in the kind of sweet coffee or energy drinks or soda. Diet is the most essential component in sensation and performing your best, weight reduction and health. So do not stress excessive if you skip an exercise but do make certain you’re eating well throughout your night shifts. Bring plenty of healthy treats so you’re not tempted into the break space treats or vending device discovers. Being prepared is half the fight.
Add Activity to Your Work Day


Do what you can, where you can to include a little additional movin ‘and groovin’ during the night. Take the stairs instead of the elevator or invest a 15 minute break getting in some extra flights. Do 20 squats every time you utilize the washroom. Be the one to provide to go do something that needs you to walk, lift, move. Bike to work a few days a week instead of drive. It might all appear silly, but it accumulates. If you utilize 3 15-minute breaks to stroll the stairs, you just did a 45 minute cardio workout on the stair climber today. Didn’t feel like it however, did it?
Get Outside
Try working out outside, before or after work. When we work long stretches of night shifts, we’re spending a lot of time inside and a lot of time sleeping during daytime hours. At least for me, that begins to wear on my mood after a couple of days of being cooped up. I’m in one structure for 12.5, sometimes 13, hours a day and after that drive to a different structure to sleep for 6 or 8 more. That leaves me with a good 4 waking hours to do something with. Resting on the couch seems like a perfectly great concept most of the time, however I understand that getting sunlight and fresh air is far better for me psychologically and physically.


Exercise, at it’s core, has to do with self-care. Working nights is difficult things and self-care is a crucial aspect of keeping yourself healthy while you do it. It’s simple for your own requirements and mental health to fall by the wayside when you’re so busy working and simply attempting to get through the next couple of days. Obtaining outside when you can, particularly for a workout, is a great way to look after yourself. Plus, it’s easier to be healthy and in the best mindset to want to workout when you’re in an excellent mood and all filled up on your daily dosage of Vitamin D.

Health Clubs and Fitness Clubs

Since past few decades, it has been noticed that the urban dwellers in most developed cities of advanced countries in the world have been intending to take the membership of some or the other renowned Health Clubs in their vicinity. The Health Clubs have eventually become the important meeting place for the fore-runner citizens of the civilized societies everywhere nowadays. The so called club culture are being adopted by many willingly or unwillingly just for the sake of status symbol.

The Health Clubs are also known as the Fitness Studio or the exercise center wherein we can find different equipments for performing physical exercises and work outs etc. Most of the developed Health Clubs also offer several other facilities or amenities such as: sauna bath, Jacuzzi or Spa, aerobics, and wellness areas, varieties of indoor sport and game activities such as tennis and squash courts, herbal and aromatic therapy body massage, contemporary swimming pools, nutritionally rich eateries and so on. Most of the systematic Health Clubs have organized membership methods and all the members are required to pay the stipulated fees for utilizing all the facilities that the club offers.

Many Health Clubs offer combined and at times entertaining as well as casual form of working out or bodybuilding beyond the configuration of the typical gymnasium. Most of the Health Clubs also offer various beauty treatments, physiotherapy and cold or hot beverages besides hard drinks and liquors. Apart from all such activities and concerts etc, such clubs also organize various entertainment programs for their accredited member families at many occasions during the year. Generally the ambiences of such clubs are so cozy and pleasant that the members literally tempt to rush to the club almost every evening and relax for hours doing different activities and enjoying.

Most of the Health Clubs have the work force of professional and trained staff who offers their services to the club members as and when they need. These trained staff also includes physical trainers or instructors who can assist the members for their work outs or exercises. The members can also be given professional counseling in regards to the diets or health tips etc.

Using NLP Training to Cure Phobias

A phobia is essentially when you have a seemingly irrational fear of something. Sometimes these phobias can be mild, such as a strange sensation of fear when you see a spider, however sometimes these phobias can be massive and take over the lives of those suffering from them. Agoraphobia for example is a mixture of social phobias, and in some people it stops them from even leaving their house. They become isolated and withdrawn from life.

This is a very extreme situation and most people do not have such issues with a phobia, though even small symptoms can be enough to make somebody wish that they could do something about it. Being scared of heights can stop you from doing a sky dive for example, or being scared of spiders and snakes could stop you going to certain countries where they may reside.

Anybody who has a phobia probably wishes that they did not, and that there was something they could do about it. Well luckily there is. Undertaking NLP training is a proven way of conquering your phobias and fears for good.

It can take less than 2 hours to do this with an NLP training session that will train your mind to not be scared. It will do this by working out exactly what the memory was that caused your phobia to manifest itself in the first place, and getting rid of this fear completely.

The idea behind NLP is to re programme your brain, and in the case of phobias you have in the past “learnt”  to do something in a certain way, and in this case you have learnt to be scared of something in particular. NLP training will re programme your brain to behave differently, and to not repeat the behaviours you have become accustomed to. It will let you live your life normally, whether that is a small change like being able to go bungee jumping or a big change such as not being afraid to leave the house after many months or years.

5 Amazing Health Benefits of Massage Chair

The massage chair is exactly what the name suggests- heaven on earth. Massage chairs are basically chairs with electronic controls which allow you to enjoy a massage without having to employ a masseur. Massage chairs were first introduced in markets in the year 1980 and have achieved tremendous popularity since then.

Designed to replicate the techniques and motions of actual masseurs, they were intended to be a solution to a reducing base of qualified masseurs and their increasing prices.

Initially, they were slow to catch on due to the obvious variation in the quality of massage of human masseurs and the mechanical chairs, but there has been a lot of research conducted in the area to improve them since then.

Since they were introduced, massage chair design has undergone major revolutionary changes, and nowadays, modern massage chairs are as good as, if not better, than actual human- administered massages.

The variety that massage chairs have to offer varies from simple vibrating parts to rollers which target specific parts of the anatomy and strategically located airbags which inflate to exert pressure on the body at variable settings- depending upon your comfort level.

While all of us know that massage chair can give you that relaxation wherever you want, there are several more serious benefits as well.

Best Health Benefits Of Massage Chair:

Improve Posture:

The lifestyle most of us lead today is mostly sedentary due to a higher prevalence of office jobs and extended durations of travel. Added to this, most people carry some sort of luggage with them- be it a laptop, a school bag or a lunchbox.

Over a period of time, this kind of exertion starts to have an impact on specific body parts like the neck, shoulder, back etc.

Due to overexertion or excess strain on these body parts, they tend to tire out faster than other areas of the body and the muscles in the affected region’s contract and stay that way for extended periods of time.

Our bodies, to offset the fatigue, gradually start altering our posture, automatically resulting in slouches and unnatural distribution of load to alleviate the pressure on that part.

This ends up straining other tendons and muscles around the region as well causing several other issues.Massage chairs are a boon in such situations.

They help to relax your tired body parts so that your body keeps its posture the way it is meant to be without needing to contort itself to manage your workload.

Help To Keep Your Nervous and Muscular System Strong

Several diseases are caused to due to increased stress or compression of muscle and nerve fibers. These elements of our body are extremely critical in the sense that their well-being is necessary for us to lead our lives normally.

A few conditions caused due to such issues are fibromyalgia, myofascial pain syndrome, soft tissue strains, temporomandibular joint pain and sports injuries.

Apart from this, the spine is subject to a lot of strain and is the center of nervous activity. Any tension or misalignment of the spine can cause serious muscular and nerve problems.

good massage chair is designed to keep the spine erect in a horizontal position and align it properly. This causes the muscles and nerves surrounding the spine to get back to their normal positions and relax thereby greatly improving strength and relieving discomfort and pain.

Massage chairs also apply the appropriate amount of pressure on each body part which helps to rejuvenate these fibers and relieve the stress they are under.

They also help these nerves and muscle fibers to get relaxed and strengthened by improving the flow of blood and nutrients to them and ensure that every massage helps you feel better.

Massage Chair Improve Overall Mental Health

Mental health is as essential as physical health, maybe even more, since it has a direct impact on your physical self as well.

A study conducted and published by the Journal of Alternative and Complementary Medicine has shown that massage therapy can help alleviate the observed symptoms of depression in individuals with HIV.

Over a period of eight weeks, it showed that massage had a significant bearing in reducing the severity of depression within 4 weeks of starting the therapy.

Another study conducted by the Military Magazine established that military veterans felt the significant reduction in feelings of worry, post- traumatic stress disorder, anxiety and physical pain after sessions of massages.

This is said to be due to the release of endorphins, the happiness hormone, triggered in the body by massage, which helps alleviate these symptoms.

Improve the Quality of Sleep

Massage chair has long been known to promote a feeling of relaxation and reduce overall stress. A very desirable byproduct of this is that it helps people of all ages sleep better.

A study conduct on infants showed that those of the group who were subject to soft massages every day cried much less than their counterparts who did not receive the massage at all.

They were also less prone to waking up in the midst of their sleep, and they were shown to have extended periods of REM sleep, which is said to be essential for general health and well- being.

The Centre for Disease Control (CDC) says that insufficient sleep has been associated with several chronic conditions like:

  • Obesity, Diabetes
  • Cardiovascular conditions and depression.
  • Better quality of sleep, which is promoted by massage chairs.
  • Improves the body’s ability to recover from surgeries.
  • Improves general health and ability to recover from effects of strong medication.  

Boost Immunity

Your immune system is the inherent security system your body employs to ensure that you are safe from various infections, disorders and diseases.

Most of us, however, suffer from a weak immune system due to bad diet, improper lifestyle and lack of exercise. While changing your lifestyle, diet and getting sufficient exercise are a daunting task, getting benefits of a massage chair is not.

Yes, massage chairs are known to stimulate the body to strengthen the immune system and help you fight major diseases which can otherwise threaten the quality of your life and your longevity.

A study published by the Journal of Alternative and Complementary Medicine states that benefits of massage was successful in increasing the number of White Blood Cells (which are a major portion of the immune system) and also improved the immunity levels of individuals suffering from HIV.

Conclusion

All in all, it is well documented that massage chairs play a great role in improving the quality of your life. Get one for your home today and ensure the well- being of your family!

Staying Well Over the Holidays

Prevent the sniffles and aches that result from disrupted schedules and coach class with our all-natural carry-on, developed with assistance from Nan Futuronsky, director of the Kripalu Center’s Retreat.

1 “SOLAR RADIATION doubles every 6,500 feet of altitude,” says Fairechild. Boost your in-flight UV protection by drinking water with Emer’gen-C. It contains vitamin C, an antioxidant that studies have shown to protect cells from sun-induced DNA damage.

2 After deplaning, eat and sleep on local time to stave off JET LAG, suggests Fairechild. Or take one tablet of the homeopathic treatment No Jet-Lag, which contains Arnica montana, Bellis perennis, and Chamomilla, at takeoff and landing.

3 Too much caffeine can lead to DEHYDRATION, so skip the coffee and tea on your flight. For an added measure of safety, pack plenty of your own bottled water, such as volcano-derived Volvic. The Environmental Protection Agency recently found that tap water on 15 percent of aircrafts contained harmful bacteria.

4 Ward off plane-spread COLDS and FLU with Buddha Nose Immune Booster Spray and Salve, an aromatherapy prophylactic that contains lemon, clove, cinnamon, and ravensara essential oils to fight airborne viruses and germs.

5 Whether you’re suffering from MOTION SICKNESS or too much road-trip fare, sweetened ginger slices, like Reed’s crystallized ginger, can alleviate queasiness. Also, a study in Aviation, Space, and Environmental Medicine found that taking slow, deep breaths reduces the symptoms of motion sickness.

6 Recycled air can leave you with a dull and HAGGARD COMPLEXION. To moisturize and refresh your skin, Futuronsky recommends spritzing your face and hands with rose water (10 drops of rose essential oil in 1.8 ounces of water) throughout the flight.

7 Crowds and close quarters can bring on a TENSION HEADACHE. To keep your body relaxed, rotate your shoulders and roll your head in each direction, says Futuronsky. When snoozing, cradle your neck in a supportive pillow. Try the buckwheat-filled Bucky U-shaped travel pillow.

8 OVERPACKED? Consolidate your aromatherapy needs with Soothing Sol’s Traveler Tote. It’s loaded with five essential oil blends that fight germs, calm your skin, keep you energized, relieve tension headaches, and settle a queasy stomach. All are contained in a space-saving zippered pouch.

9 Long flights and car rides can lead to blood clots in your legs, also known as DEEP VEIN THROMBOSIS. To keep your blood flowing, wear below-the-knee elastic stockings on long journeys. That way you’ll be six times less likely to suffer DVT, according to an Italian study.