by Cascade Ice on April 13, 2023
Spring is here, which means the weather is warming up and the sunshine is sticking around for a while. With the warmer temperatures inevitably comes more sun exposure for your skin. You’ve probably always heard that the skin is the body’s largest organ, but did you know that when it’s not healthy, it’s not able to act as a strong barrier to protect you?
Your skin has many functions, but the most important role is to protect us from pollution, viruses and chemicals that are present in our atmosphere. Skin also regulates your core body temperature, protects important internal organs, and acts as a manager to maintain and control fluids (among many other things!). While many factors play into how healthy your skin can be, such as age, genetics, disease and hormones, there are several things you can do to better the health of your skin. Here are just a few quick, simple ways to keep your skin healthy and glowing all Spring and Summer long:
Control life stressors
While many of us lead demanding, fast-paced lives, keeping stress under control is a critical component in the health and well-being of your skin. Which is why some people may see blemishes pop up before a stressful life event. What can you do to keep stress under control? Try things like daily meditation practice, taking walks, doing breathing exercises and carving out time in your day to do things you really enjoy. Still feel stressed? Try to pinpoint what’s causing you to feel this way and take a good look at what you can change. After all, so many studies now are linking stress to disease, so it’s an important factor in your overall wellness. Take stress seriously and try to eliminate it from your life!
Drink lots of water
Most people assume they are getting the right amount of hydration each day, but, unfortunately they aren’t. And you can chug a gallon of water each day, but most times this will not help with keeping your body hydrated. So, what to do? Try adding some electrolytes to your water to help your body absorb water better. Carry a reusable water bottle around with you all day and aim to consume an ounce of water for each pound you weigh – more if you exercise. Regular water gets boring? Try Cascade Ice Water for something different and fun!
Get your ZZZ’s
Get your beauty sleep! Have you ever noticed how tired your skin looks after a bad night’s sleep? Well, there is a science to that. The National Sleep Foundation recommends that adults get 7-9 hours of sleep each night, and practice good sleep hygiene such as turning the lights low an hour before bedtime and aiming for the same time getting to sleep each night. Sleep deprivation can have a big impact on your skin’s functioning and appearance. And with only a little amount of sleep, your body doesn’t get the optimal amount of time each night to repair itself from environmental toxins and sun exposure. So, make sleep a priority and get your shut eye!
Cut out tobacco
Using tobacco products is one of the fastest ways to age your skin. It shrinks the blood vessels, which tanks the skin of the nutrients and oxygen it needs to look and feel healthy. Quitting tobacco products can prevent wrinkles and preserve your skin’s collagen. Trade the tobacco for a new healthy habit such as a fun hobby, a book club or a walking group. The more you make these healthy habits a daily thing, you’ll find it’s easier to keep cravings and unhealthy behaviors under control.
Use sun protection
While some sun exposure is good for your body to absorb Vitamin D, regulate hormones and give you a boost of energy, too much can be detrimental for your skin. To avoid sunburns from sun overexposure, try a daily sunscreen for your body and face. Also, make sure you’re tracking when the sun’s UV rays are the strongest throughout the day and avoid those times. Protect your body’s biggest organ with hats, sunglasses, and SPF!
What’s your favorite way to keep your skin healthy? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on February 24, 2023
How are your New Year’s resolutions going? If you’re like most Americans, you may not feel as though you’ve succeeded in keeping them. That’s because research has shown that instead of making vast, sweeping changes to your health habits, human beings tend to be more successful if they instead focus instead on making small, healthy choices every day. So, what should you do to keep on the healthy living track? Easy, healthy hacks that you can put in place today! Hacks are shortcuts that make getting to our destination a little bit less daunting.
Below are 5 simple health hacks that anyone can do with minimal effort, time, and cost. Start with one and make it a daily habit before adding another. Soon you’ll be on your way to keeping healthy habits for a lifetime!
Take deep breaths
Breathing is the thing our body does instinctually, but as we get older, we tend to forget the importance of deep, belly breaths. Deep breathing for just 5 to 10 minutes each day can slow aging, lower stress and blood pressure, and improve mental clarity. Start by lying on your back and focusing on drawing big, deep breaths into your belly and out through your mouth. If you’re new to this, place a book or other object on your stomach and focus on the rise and fall of each breath.
Step away from electronics
Most of us struggle these days with depending on technology, and that dependence is slowly contributing to stress, depression and bad sleep. Start by shutting off your phone, laptop or TV for 30 minutes each day and work your way up to a full hour. During those times, think of something you love to do, like catch up with friends or family over the phone, going for a walk, or cooking. You’ll be pleasantly surprised how it feels to be freed from electronics and social media just for a short period of time!
Set and meet a daily hydration goal
There are tons of research that point to the plentiful benefits of staying hydrated. But most people just don’t want to chug a gallon of plain water every day. So, incorporate other healthy hydration sources in your daily goal. For example, upon waking, mix the juice from half of a lemon into your water to add vitamins and antioxidants. Or try some sparkling water varieties (we’re partial to Cascade Ice Sparkling Water!) to jazz up your intake. Even a flavored electrolyte powder is a nice change up to plain water that boasts all kinds of benefits! It all counts and goes a long way with keeping your body hydrated and functioning at its very best each day.
Get 15 minute of exercise
We get it – there are days that are so busy, you simply can’t make it to the gym or even think about going for a run. However, everyone has 15 minutes to spare in their day, and reframing the idea of “exercise” to include any type of physical movement will really help you to make it happen each day. Taking the dog for a walk, doing a quick yoga session, or even taking the stairs or biking to work count as physical exercise. Just make the goal of getting 15 minutes in each day and you’ll be surprised at how your physical and mental health get a big boost! Make sure you track what you do each day and hold yourself accountable.
Have a good laugh
There are many studies that have proven the vast benefits of laughter. It can boost your immune system, lower stress, and is considered nature’s medicine for your physical and mental health. But life is hard – what if you just don’t feel like laughing? Don’t overthink it! Put on your favorite comedy show, dress up in goofy outfits with a friend, play a funny board game, or attend a goat yoga class! The options are endless, but the importance of being around others and being playful will benefit your health greatly in the long run. So get out and have a laugh each day!
What health hacks do you currently do daily, or which ones do you hope to start? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on November 22, 2022
If the holiday season went exactly like the Christmas carols we sing every year, the season would be like a scene from “It’s a Wonderful Life” – filled with happy, peaceful people soaking up every minute. But we’re human beings (not robots), so the holiday season often comes with stress and the pressure to do it all, and get it all done. If we don’t practice healthy rituals each day, we risk burning out and feeling overwhelmed, which can wreak havoc on both our mental and physical health. Here are some tips we’ve assembled to help you stay healthy through the new year that are easy to remember and adopt.
Get rid of the “I can’t have that” mentality
With the holidays comes delicious and sometimes unhealthy food and drinks. Of course, some foods have more nutritional value than others, but partaking in some of the most wonderful foods of the holiday season will not derail your entire lifestyle. Just make sure you keep it in balance. Permit yourself to have some indulgent foods and stop when you’re satisfied. Keep the balance by making healthy choices using the 80/20 rule – 80 percent of the time, choose good-for-you options, and 20 percent of the time, choose things you simply want to eat. This will lead to fewer binges and subsequent guilt.
Move your body
It’s colder and darker outside, which instinctually causes us to want to stay indoors. Instead of seeing exercise as checking a chore off your to-do list, simply prioritize movement during the holiday season. It can be walking the dog around the neighborhood, taking a hot yoga class, or taking an online workout or stretching class. If you’re getting some type of movement done each day, don’t beat yourself up about toning down your regular workout routine in favor of activities that fit easily within your busy holiday schedule. Meditation is also a great tool to help calm the mind and body if you feel like stress is taking hold!
Prioritize yourself
The holiday season doesn’t have to look like what people expect it to be – busy, rushed, and crowded. While you can honor family traditions, you can also make yourself a priority by devoting time to be alone. Whether that’s taking a bath before bed, or saying “No” to a social commitment, you’ll be impressed by how this simple ritual of prioritizing your time will save you from the type of stress that has you wishing the holiday season will hurry up and end!
Cut back on booze
For many people during the holiday season, alcohol can quickly become a way to manage stress, which can lead to long-term unhealthy habits throughout the year. If you are consuming alcohol this holiday season, be mindful of your consumption and practice moderation by having just 1 or 2 drinks. Always plan ahead if you’re attending a social function to make sure you don’t overconsume, and if you’re hosting a party, make sure to offer some alcohol-free options to guests – we have so many great low-calorie, low-sugar mocktail options using Cascade Ice Sparkling Water so you don’t have to feel left out and you can still stay on track with your goals.
Focus on your sleep habits
Stress and sleep are intertwined. Too little (or interrupted) sleep often leads to feelings of stress, and alternatively, stress can impede quality sleep. So, what can you do? Try not to fall into the trap of staying up too late and make a habit of cutting off electronics and starting bedtime rituals about an hour before you go to sleep. Consider journaling to keep track of your worries, which will help keep your mind from racing when you should be snoozing. There are lots of apps and settings on our smartphones that can help you block out the noise of social commitments and social media, so take advantage of them during the crazy holiday season and watch your sleep (and mood) improve!
How do you stay healthy and on track during the busy, stressful holiday season? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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by Cascade Ice on October 21, 2022
As we enter into season with the shortest and darkest days, many people start to neglect themselves more than they would during the long, sunny summer months. Which makes it so important to practice self-care. While it’s always an ongoing process, the following tips can help you work toward being a more calm, resilient, and happier person overall. These “me time” rituals are backed by science and can give you a great roadmap to follow when times get tough.
Meditation
Meditating doesn’t have to be fancy or complicated. In fact, it shouldn’t be at all! As little as 5 minutes of practicing mindfulness each day will help your concentration, patience, and give you inner calm. Just grab a spot in a quiet room and try one of the many guided meditations available wherever you listen to podcasts.
Breathwork
When life gets stressful, one of the biggest things we tend to unknowingly neglect is our breathing. As infants, it was second nature for us to take deep breaths from the abdomen, but as we get older, breathing becomes shallower. This makes it even more important to practice deep breathing. This can be done anytime, anywhere, and studies have shown that it can give you instant clarity and stress relief. Start by breathing in your nose for 4 seconds, holding for 2 seconds, and slowly exhaling through your mouth for 7 seconds. Do this 8 times.
Movement
The next time you feel frazzled, or your mind is racing, step outside for a walk. Self-reported well-being among those who walk is higher than those who don’t. If you can’t get outside, practice yoga or a simple stretching routine indoors. Simply getting your blood flowing is the goal, and if you can do it daily for 30 minutes, you’ll feel less stressed and more focused.
Hydration
Let’s face it, it’s scientifically proven that if your body is well-hydrated, it simply works better. All your organs function better, including your brain! So, drink your water and have it near you at all times, focusing on taking small sips throughout the day (instead of chugging large amounts). If regular water bores you, try our Cascade Ice USDA Organic Sparkling Water for some flavor!
Naps
They aren’t just for babies! If your body is telling you that it needs sleep – listen! Allow yourself to take a breather mid-day, even if it’s just a short, 20-minute power nap. You’ll be surprised at how well it charges your batteries – both physically and mentally.
Digital Detox
These days, our phones are jeopardizing our time and energy. While there certainly can be benefits, it’s essential to tune out for a bit and give yourself some boundaries. Studies have even linked social media use and depression. Stepping away for a few days can help improve personal connections (pick up the phone and call a friend!), and help you feel better about yourself overall.
Connection
Our interpersonal relationships with family and friends can quite literally save us from depression and anxiety. Therefore, allotting time with those you love is an essential part of any self-care routine. Plus, it gives us something to look forward to, which is another proven way to improve stress relief and stave off depression.
Boundaries
Protecting your peace of mind, energy and time is an essential part of self-care. Creating boundaries like saying no, establishing contact rules with coworkers, and stepping away from social media can help you heal and recharge your mind. Make yourself a priority!
How do you practice self-care? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
