Why something called Swedish Death Cleaning can change the way you live.

While Swedish Death Cleaning may sound like something involving a crime scene, it’s actually a thoughtful and effective approach to decluttering. In Swedish, the exercise is called döstädning — a combination of the word “dö” (death) and “standing” (cleaning). It’s based on the book, The Gentle Art of Swedish Death Cleaning: How to Free Yourself and Your Family From a Lifetime of Clutter by Margareta Magnusson. She began the book after dealing with the deaths of her husband and her parents. At it’s core, it suggests decluttering your home so that when you go, it isn’t such a burden for those left behind. It’s similar to other trends on home organization and approaches to life, like hygge style.

But the concept became bigger than the process itself; death cleaning is not about dusting or mopping floors, it’s a permanent form of organization that can help make your everyday life better. And for many, going through their things and acknowledging worth is a positive experience. From psychology and sociology aspects, interesting reasons emerge around why going through our possessions, paring down and cleaning out can be really helpful.

It can help you feel less stressed and overwhelmed and more productive!
You may find yourself with lower stress and greater focus once living in a clean, organized space. With fewer things to worry about, life really can feel more manageable, from practical chores to big projects and problems. Less chaos on the outside often helps us feel less chaos on the inside. Multiple studies link clutter with stress and decreased productivity. One study that analyzed how 60 women described their home environments found that those who considered their spaces more cluttered, unfinished, and less restful had consistently higher levels of the stress hormone cortisol and worse moods over the course of a day compared with women who described their homes as being more restorative. Other research has found that clutter can make it physically harder for the brain to focus – because the visual cortex gets distracted by the irrelevant information you have to take in.

It can make you happier.
When you pare down, it helps emphasize the really important things in life, according to consumer behavior and psychology experts. Psychologically, minimalism is based on the idea that happiness doesn’t come from stuff, but rather from relationships and experiences. Once rid of the excess stuff surrounding you, you can better identify things that are really important to you and what brings you pleasure in your life. Studies have shown people who are more focused on materialistic pursuits — like getting rich and buying things — are at higher risk of becoming unhappy, anxious, having low self-esteem and even developing problems with intimacy. In addition, the idea of de-cluttering and streamlining our lives resonates especially more now because it feels like it pushes back against this fast and chaotic world we live in today.

Helps you cope with the reality of your own mortality.
Death cleaning can be a great way to start the sometimes difficult conversation around death. Going through all of your things can serve as a reminder of who you are, how you see yourself and how you want others to see you after you’re gone. Plus, there’s the practical aspect that eventually someone will need to deal with all your stuff, whether it’s you or your loved ones after you’re gone. Many people deal with a health condition or life circumstance that forces them to downsize or move out of their home, so minimizing belongings makes you more nimble for these changes. And research shows you’re better off cleaning and paring down sooner rather than later, as people are less and less likely to do it as they get older – it’s significant physical, cognitive and emotional work!

Not sure where to begin? Start with clothing then declutter by size.
Start with your closets. It’s usually easy to sort through clothing and figure out what fits and what doesn’t – or what styles are better off going. Take the opportunity create a system for your closet – like reserving the main sections for everyday items and putting seasonal clothing toward the back or up above.

After clothing, assess furniture and other items around your home that take up the most space. From there, you can work your way down to smaller items and personal mementos. Consider dedicating a box to hard-to-part-with items like letters and photos. Decide which items filling your kitchen you use on a day-to-day basis and reassess the rest.

Getting rid of something doesn’t have to mean losing it forever. Gift your friends and family objects you no longer need, but might hold meaning for them—like those copper pans they’ve admired. You’ll also find that many items can be sold or donated instead of becoming trash.

All that said, döstädning may not be for everyone.
Some ask if the surge of organization trends is simply celebrating one personality type and holding it up as a better way to live. Of course, there are a number of other ways to be happy, deal with stress and talk about death that don’t involve purging a majority of your possessions. Currently, however, minimalism continues to be the flavor of the day.

De-cluttering and feeling the urge to clean things out is just part of some people’s personality. Some have more organized lives because it helps them feel more in control. Or it just feels better to them.

There’s been a long standing, anti-materialism movement in our culture – sometimes driven by religious values and more recently by environmental concerns – asking us to live with a lighter footprint on our planet. How well we meet these norms can also be an evaluation of our values: a home that’s cluttered is viewed in an unhealthy way. Keeping a tidy home traditionally says something about how ordered, disciplined and well that home is.

However, homes we see in ads and social media with a perfectionist, minimalist aesthetic can be almost unlivable. We may aspire to it, but it’s hard to maintain in practice because daily life messes it up. Experts say you have to give yourself flexibility. Pushing yourself a little harder than you’re comfortable with in terms of getting rid of items — perhaps parting with a few more possessions than you think you can — will help most people see they can live with less. While you might think the way you are living now is best for you, you won’t know for sure unless you try something different!

In the end, there’s no right or wrong way to carry out Swedish Death Cleaning. As long as you’re paring down the clutter around your home and surrounding yourself with the most meaningful essentials, you’re not only making things easier for your loved ones in the future, you’re living a more purposeful life now.

Here at Bliss we want to make sure you always remember your self-care! During the month of January, try a 75-minute Swedish Massage with Sea Salt Glow Scrub or a Healthy Glow Facial. Call us at 562-439-4333 or visit www.blissonbroadway.com.

What the heck is hygge, and how is it good for you?

The word hygge is pronounced “HUE-geh.” The word can be used as a noun, a verb, and an adjective and in both Danish and Norwegian it means “coziness”. Derived from Old Norse, the concept and cultural practice of hygge became popular in Denmark in the 19th century as a celebration of comfortable geniality during the long, dark Scandinavian winters.

Hygge is all about surrounding yourself with the things that make life good — like friendship, laughter and security, as well as more tangible things like warmth, light, seasonal food and drink. It’s gained in popularity over the last several years — and if you haven’t embraced this trend yet, the cooler months are the perfect time to give it a try! 

Create that feeling of comfort, contentment, and well-being through simple and often everyday experiences largely around coziness, togetherness, and an appreciation for life’s small pleasures. Keep in mind that hygge is about an atmosphere and an experience, rather than about things. Simple pleasures like lighting candles, snuggling up with soft blankets, and warm, soothing drinks. Perhaps even more importantly, hygge is a mindset and philosophy – one that’s about creating a comforting social and emotional environment for yourself; who you choose to surround yourself with and what you choose to spend your time doing. It’s about being with the people we love; feeling that we are safe and shielded from the world; allowing ourselves to let our guard down.

Cooler weather isn’t the only thing that may make adopting a hygge mindset attractive; it’s a good way to prioritize taking care of yourself in a world full of stressors and frequently negative news cycles. Maybe hygge is part of the reason why Denmark consistently ranks among the happiest countries on the planet, alongside Finland, Norway, and Switzerland (rankings from the annual World Happiness Report).

Experiencing hygge reportedly reduces stress and improves emotional well-being. Support for the value of hygge comes from its independent components because not much testing has been done on the full set of environmental conditions. For example, lots of research has found that people perceive warm, lower light as more relaxing than bright, white light. There’s strong evidence that having nurturing social connections, another component of hygge, is beneficial for physical and emotional health. Science has also shown that being around certain scents can induce relaxation. Researchers have even found that when we’re in a more positive or relaxed mood, we are better at problem-solving, think more creatively, and get along better with each other. All these potential benefits of practicing hygge explain why and how it can be an important method of self-care. Hygge principles, including those involving self-care, could have positive mental health implications: less stress, reduced anxiety, and better mood overall. In one of the few studies that has looked at practicing hygge, researchers found that the lifestyle had significant positive impacts on women in a correctional facility in Denmark who used hygge practices.

Hygge may have been borne out of a long, dark season, but it can also be nurtured year round! Spring gives us garden parties with lots of flowers. Fresh light colors. Taking shelter from the rain in a cozy cafe. The simple freedoms of summer prompt barbecues in the backyard or in a park, bonfires at the beach, ice cream and fresh strawberries. What’s not to like?

How to make hygge part of your everyday life

An important thing to keep in mind is that your environment has great influence on how you feel — and you can take control of your environment and make it really good. That concept of taking control is very important because one of our fundamental human motivations is feeling we have an element of autonomy in our lives. Having options in terms of what we do.

To get started, consider the following ways to bring hygge into your life and practice it as a form of self-care:

Opt for mood lighting. Dim the lights at home and light some candles. Make a fire in the fireplace or change out some lightbulbs to warm amber bulbs and turn on whatever lights you need at that time instead of lighting large areas.

Hang out with a small circle of close friends. The most important social relationships are close ones in which you experience things together with others, are understood, share thoughts and feelings and both give and receive support. That togetherness is the essence of the hygge concept.

Make yourself comfortable. When it’s cooler, add flannel or fleece blankets, pillows, and throws to your home environment for snuggling. Go casual and wear comfy, loose pullovers, leggings or jeans, thick socks to keep your feet warm, and big scarves (a Danish signature!) Choose soft textures that feel good against your skin.

Maintain a comforting bedtime ritual and space. Stick with a regular sleep schedule, and create a sleeping space that’s comfortable and cozy, per hygge philosophy. Cuddle up with some hot tea, wrap yourself in a soft blanket, and make your bedroom the most relaxing place in the house. Try relaxing breathing exercises.

Get cooking. Food and beverages are a big part of the hygge experience. Hygge food is comfort food and it’s also very much slow food — meaning that part of the power is in its preparation. Since it’s about pleasure, sweets, cakes, cookies, hot chocolate, and other tasty treats can work wonders. Roll up your sleeves and bake something delicious at home — by yourself or with friends!

Relish the here and now. Mindfulness and gratitude are key components of hygge. Silence your phone and digital devices and focus on the present. Listen to music that soothes your heart and soul. Light a candle with a calming scent (i.e. lavender, rose, jasmine, bergamot). Read a book or play a fun board game with friends or family. Hygge is about giving the responsible, stressed-out, perhaps overachieving part of yourself a break. It’s about joy and contentment. It’s about experiencing happiness in simple pleasures, knowing that everything will be okay.

Bliss on Broadway is always ready to offer our full range of rejuvenating massages, facials and skin and nail care services. Try a Hydra Facial & Enzyme Mask or Swedish Massage with Apple Cider Spiced Sugar Scrub to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Good posture has more benefits than you might realize!

“Stand up straight” is something we've probably all heard. Turns out, good posture is about more than aesthetics. From pain levels to self-confidence to balance, the benefits of good posture are far reaching. Good posture is also known as neutral spine. With good posture, muscles surrounding the spine are balanced and supporting the body equally.

Here’s a quick posture check: when sitting, your feet should rest flat on the floor, with even weight on both hips. Your back should be mostly straight (you will have natural curves in your lumbar, thoracic, and cervical areas). Your shoulders should be back but relaxed and your ears should line up over your collarbones. And when standing, your legs should have a slight knee bend so you’re not hyperextending or locking your knee joints.

By standing up straight, weight is centered over your feet. This helps you maintain correct form while exercising, resulting in fewer injuries and greater gains. Balance can also strengthen your abilities in run, dance, play tennis, golf, ski and almost all other sports and activities.

Good balance is important outside of sports, too. Walking requires good balance. So does rising from a chair, using the stairs, carrying things, and turning to look behind you.

Poor posture isn't always just a bad habit. It can have a physical reason like inflexible muscles decreasing your range of motion. Tight, shortened hip muscles, for example, tug your upper body forward and disrupt your posture. Tight chest muscles pull your shoulders forward. Muscle strength affects balance in a number of ways. Core muscles in the back, side, pelvis, and buttocks create a sturdy connection between your upper and lower body. When these core muscles are weak, it encourages slumping, which tips your body forward and off balance.

Fortunately, you can improve your posture with a few simple exercises. Balance-specific workouts target posture and balance problems by building strength where it counts and stretching tight muscles. Doing a quick posture check in the mirror before and during balance exercises helps to get the most out of your workout. Increasing core strength and flexibility helps noticeably improve posture in a matter of weeks.

Here are 12 key benefits of good posture and how to achieve each one:

1. Reduce low back pain
Sitting or standing in a slouched position time stresses your lower back. Stretching chest and strengthening core and upper back muscles will result in gradual but noticeable pain reduction.

Do bridges to strengthen lower back
Lie on your back with your knees bent and feet flat on the floor. Tighten core without changing your back position. Lift hips and lower torso off of the ground by contracting your gluteus maximus muscles. Slowly lower hips back down.

2. Fewer headaches
Poor posture can contribute to tension headaches, due to increased muscle tension in the back of the neck. Often by correcting posture, we reduce muscle tension and lessen headaches.

Stretch neck muscles with a head retraction exercise
Lie on the floor on your back with knees bent and feet flat on the floor. Pull chin toward the floor like you’re trying to make a double chin. Hold for 10-15 seconds and repeat 10 times.

3. Increase energy levels
When bones and joints are in correct alignment, it allows muscles to be used as intended, with less fatigue and more energy. Muscles don’t have to work as hard to do what they’re supposed to do.

Twist torso to activate your side abs
Strengthen your obliques so the right muscles are activated when sitting or standing. Start by sitting on the floor with knees bent. Lift feet off the floor about 6”. Tighten core as you rotate upper body and elbows from side to side.

4. Reduce tension in shoulders and neck
Forward head posture puts strain on the upper back, shoulder, and neck areas. With proper alignment, joints and ligaments have less stress and are less prone to chronic overuse.

Perform this neck stretch in the mirror
Stretch neck to relieve pressure and correct tension. Stand with a straight spine and neck. Tuck chin back slightly. You should feel a slight tensioning of your clavicle muscles and lengthening of the posterior neck. Hold for 3 seconds and repeat 15 times. You’ll likely notice reduced tension in your shoulders and neck within the first two weeks. Apply heat/ice for additional relief.

5. Decrease uneven and abnormal wear of joints
Sitting and standing crooked, like resting on one leg or side of your body, leads to hip strain. Joints wear down naturally over time but if posture is even, not many problems arise. If it’s uneven, more pain and issues tend to occur.

Strengthen score and lower back with this hip flexor stretch
Start in lunge position with one knee on the floor and leg extended backward. The other leg should be at a 90-degree angle in front of you with your foot planted squarely on the floor. Engage your core by pulling in slightly. The longer you work at strengthening your core and straightening posture, the more natural and easy becomes.

6. Increase lung capacity and improve breathing
Slouching compresses your lungs. Sitting and standing tall gives lungs more space to expand.

Push out pecs and relieve lungs
Stand with your feet hip-width apart. Interlock your hands behind your back. Hold for 20 seconds and stretch chest and pectoral muscles.

Another easy trick when sitting is to make sure most pressure is on your “sit bones” not your tailbone or the back of your thighs. If sitting slouched, it’s difficult for diaphragm to fully contract and lungs to fully expand. For faster improvement, lengthen your seated position and open your lungs with three deep breaths several times a day.

7. Improve circulation and digestion
If compressing vital organs, circulation is poor and organs won’t work as well. Healthy blood flow requires proper alignment and avoiding positions which cramp circulation, like crossing your legs.

Roll spine with thoracic foam roller
Lie on back on the ground and place a firm foam roller in a horizontal position underneath you at the bottom of your rib cage. Support your neck with your arms and slowly extend your spine over the roller. Hold for 5 seconds and take a deep breath. Slowly move up 1 to 2 inches at a time. Perform this exercise daily.

8. Reduce temporomandibular joint (TMJ) pain
A forward head position puts stress and tension on mandibular joint and jaw muscles. This can contribute to pain from eating, talking, yawning, a click with opening jaw as well as headaches.

Loosen jaw
With head and neck in a neutral position and eyes looking forward, turn head slowly from one side to the other to stretch your neck muscles.

Releasing neck and upper shoulder tension should reduce the effects of TMJ pain. Focus on relaxing your jaw throughout the day, especially in high-stress situations.

9. Improved core and scapular strength
Because muscular effort is required to maintain good posture, holding a good posture keeps core and upper back muscles active and engaged.

Engage back muscles with the overhead arm raise
Sit in a chair with your feet flat on the ground with even weight on both hips. Engage core by tucking slightly in and flattening your lower back. Let arms fall to your sides comfortably then raise them both up at the same time over your head and bring them back to the starting position. Over time, core strength will improve and help support the rest of your body. Note: core will continue to strengthen every day if you engage it while sitting and standing properly.

10. Better form during your workouts
Posture doesn’t only affect us when sitting and standing, but also when exercising. For example, having an engaged core and neutral spine during a squat will help prevent injury.

Tree pose
Stand upright with feet firmly planted on the ground. Bring hands to meet in center of chest with palms and fingers touching. Pull your shoulder blades back with your ears resting above shoulders. Lift one leg up to your thigh or shin (not knee), and press the sole of your foot into leg for stability. Both legs should be engaged, and core should be tucked slightly to maintain a neutral spine. Over time, you’ll attain this position more easily and become a center for calm.

11. Become taller
While really icing on the cake, good posture can also make us look better! Good posture helps you look taller and slimmer and can even make abdominals appear more defined.

Forearm plank
Lie on the floor face down. Keep forearms parallel and feet hip-width apart. Tighten core and lift torso off the ground. Look down between elbows, pull shoulder blades back, and your core muscles are tight. (Don’t allow hips to stick up.) Hold plank for up to 30 seconds, but stop sooner if your form starts to decline. Complete three sets.

12. Increased self-confidence
Good posture can boost your energy level and reduce pain. It can also increase self-esteem! This is hand and hand with #11 above. Good posture also portrays pride and all of this together equals a boost in self-confidence.

Shoulder pull back
Sit or stand with a neutral spine. Shift shoulder blades to the back. Lift both forearms to a 90-degree angle at sides. Pull your shoulder blades closer together, as if you’re squeezing them, while your arms naturally extend backward. Complete three sets of 12 reps.

Feeling more confident in yourself starts from day one. Check your posture as you enter a room, sit down to a meal, or work at your computer.

Bliss on Broadway is always ready to offer our full range of rejuvenating massages, facials and skin and nail care services. Try a 60-minute Sports Massage with CBD Oil or Vitamin C Peel Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Why flexibility is so important for your health.

The physical benefits of stretching your body to become more supple and flexible seem fairly straightforward: such training allows for easier and deeper movements while building strength and stability. Remember you’re not only stretching your muscles but also your joints. This yields greater range of motion, improved balance, and, of course, increased flexibility. But there are even more benefits that we don’t often think about.

Fewer injuries
Once you develop strength and flexibility in your body you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your chance of getting injured during physical activity. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.

Less pain
Your body is likely to feel better overall once you work on lengthening and opening your muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps.

Improved posture and balance
When you focus on increasing muscular flexibility your posture is likely to improve. Working out your body allows you to have proper alignment and correct any imbalances. Plus, with an increased range of motion you may find it easier to sit or stand in certain ways. Yoga, for example, has been shown to improve balance.

Positive state of mind
Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. The physical benefits can extend to a relaxed state of mind. You may find it easier to unwind once your body feels better.

Greater strength
It’s important to increase strength as you become more flexible. This ensures your muscles will have the right amount of tension so that they’re strong enough to support you and your movements, allowing you to become more physically fit.

Improved physical performance
Once you increase your flexibility to allow greater movement in your body, you’ll be able to perform better physically. This is in part because your muscles are working more effectively.

BECOMING MORE FLEXIBLE
Practice these poses as often as possible to increase flexibility. They can be done as part of a workout routine or on their own at any time throughout the day. Make sure your body is properly warmed up before doing any of these exercises. Do these stretches at least 4 times per week for 10–20 minutes at a time.

1. Downward-Facing Dog
Come onto all fours with your hands under your wrists and your knees under your hips.
Press into your hands as you tuck your toes under and lift your knees, keeping your heels lifted.
Extend through your spine and lift your sitting bones up toward the ceiling.
Bend your knees slightly and press into all of the parts of your hands.
Bring your head in line with your upper arms or relax your neck and tuck your chin into your chest.
Focus on stretching and strengthening your body.
Hold this pose for up to a minute at a time.
Do the pose 3-5 times after a short rest or in between other poses.

2. Sun Salutations
Bring your hands together in prayer pose at the front of your chest.
Inhale as you lift up your arms and bend back slightly.
Exhale and hinge at the hips. Fold forward until your hands are touching the ground.
Inhale to bring your right leg back to a low lunge.
Inhale to bring your left foot back into Plank.
Exhale to lower your knees, chest, and chin to the floor.
Inhale as you lift your chest up into Cobra.
Exhale to press into Downward-Facing Dog.
Inhale to bring your right leg forward.
Exhale to step your left foot forward into a standing forward bend.
Inhale to lift up your arms and bend back slightly.
Exhale and return your hands to Prayer Pose.
Do 5–10 Sun Salutations.
You can alternate the speed at which you do Sun Salutations. Doing Sun Salutations slowly will help you to increase your flexibility, while doing them at a medium pace will help to tone your muscles.

3. Triangle Pose
Bring your feet apart so they’re wider than your hips with your right toes turned to the right and your left toes slightly turned to the right.
Lift your arms so they’re parallel to the floor with your palms facing down.
Hinge at the right hip to extend forward, reaching out through your right fingertips.
Then, lower your right hand to your leg, a block, or the floor.
Extend your left arm up toward the ceiling with your palm facing away from your body.
Turn your gaze to look in any direction.
Hold this pose for 30 seconds.
Repeat on the opposite side.

4. Intense Side Stretch Pose
Stand with your right foot in front facing forward and your left foot slightly back and at an angle.
The right heel should be in line with the left heel and your feet should be about 4 feet apart.
Bring your hands to your hips and make sure your hips are facing forward.
Slowly exhale to hinge at the hips to bring your torso forward on the right side, stopping when it’s parallel to the floor.
Then, allow your torso to fold forward as you place your fingertips on the floor or on blocks on either side of your right foot.
Drop your head down and tuck your chin into your chest.
Press firmly into both feet and focus on dropping your left hip and torso down.
Hold this pose for 30 seconds.
Repeat on the opposite side.

5. Two-knee spinal twist
Lie on your back and bring your knees to your chest.
Extend your arms to the side with your palms facing down.
Slowly drop your legs down to the left side, keeping your knees together.
You can use a cushion under your knees or in between your knees.
Your gaze may be in any direction.
Breathe deeply and focus on letting go of tension.
Hold this pose for 3–5 minutes.
Repeat on the opposite side.

6. Extended Puppy Pose
Come onto all fours in a tabletop position.
Bring your hands forward slightly and come onto your toes with your heels lifted.
Sink your buttocks halfway down toward your heels.
Keep your arms active and your elbows lifted.
Place your forehead on the floor or a blanket.
Hold this pose for 3–5 minutes.

The bottom line
Working to become more flexible is not only a great way to connect to yourself and your body but also to feel more balanced and better overall, as your body becomes more open, strong, and flexible. Be cautious about starting a stretching program if you have a chronic condition or injury. If you have any health concerns speak to your doctor or physical therapist to decide upon the best approach.

Bliss on Broadway is always ready to offer our full range of rejuvenating massages, facials and skin and nail care services. Our CBD massages, featured in a previous Bliss Blog, are one of this month’s specials! Try a 60-minute Sports Massage with CBD Oil or Vitamin C Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Keeping your hair healthy all summer

Summer doesn't have to be a season of bad hair days. With a little extra care, hair can look great even on the steamiest days. Everyone’s favorite summer past time of hanging out at the beach or pool unfortunately exposes hair to heat and humidity – and it can be detrimental. The strong rays of the sun are very drying on hair, causing uncontrollable frizz and breakage. Here are some simple ways to protect your hair.

Start with a trim. Get rid of split ends and refresh your style. You may need a mid-season cut, too. Hair actually does grow faster in the summer! There are more hairs in the anagen, or growing, stage during late spring and summer than in the winter.

Protect your strands from the sun. Applying a daily hair care product that contains UV filters (spray, gel, or cream). Look for products designed to protect hair from sun damage and help keep color-processed hair from fading. If you'll be spending lots of time outdoors, it’s best to wear a wide-brimmed hat. Not only will it keep your strands from getting scorched, it will also protect your scalp and ears, which are vulnerable to skin cancer.

Wet hair before swimming. Drench hair with clean water or a leave-in conditioner so it won't absorb as much saltwater or pool chemicals. It’s also a good idea to try to rinse your hair after swimming. No shower nearby? Keep a spray bottle filled with clean water.

Use a moisturizing shampoo and conditioner. You’ll likely be washing your hair more frequently during the summer so be sure to use a clarifying, or anti-residue, shampoo once a week to clear away product buildup and chemicals. Be sure to follow it with a deep-conditioning treatment. 

Year round, you should avoid hair products with sulfates and parabens. While they have the ability to get your hair super clean, they tend to irritate your scalp and strip your natural oils from your hair and scalp and can irritate your scalp — among many other things. Sulfate and paraben free products help keep your hair moisturized and encourages color retention, partly by holding on to the natural oils your hair carries and when your hair is full of moisture, it’s less likely to break or split. The same goes for other hair products that are sulfate and paraben-free like Iden Signature RX Shampoo and RX Masque which we carry at Bliss. The Iden Signature Shampoo is also silicone free and encourages hair growth after childbirth, menopause, Covid, etc. and helps with dandruff and psoriasis.

If you’re a frequent swimmer or have very blonde hair, we suggest going even further with your summer hair care. Invest in a non-toxic purple shampoo – try a professional-grade product that will cleanse the hair of impurities and eliminate brassy tones.

Use hot tools sparingly. Give your hair a break from blow dryers and hot irons whenever you can. Experts recommend washing your hair at night and piling it up in a bun, a braid, or ponytail before bed. You’ll wake up with nice beachy waves. Make it work-ready with a thin headband or pretty barrettes.

Outwit frizz. Healthy and well-maintained hair is your best defense against frizz. Regular trims, conditioning and just a drop or two of an anti-frizz oil or serum can smooth hair and add shine. But when the air is thick with humidity, frizz can still happen so have an easy go-to hairdo like a slick pony, high bun, or side braid for high-humidity days.

Remember to take care of your whole self during the summer months. Bliss on Broadway is always ready to offer our full range of rejuvenating facials and skin care services, along with massage services and nail care. Check out this month’s special Enzymatic Peel Facial or Swedish Massage with Watermelon Scrub to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Summer bounty! Take it all in.

June celebrates National Fresh Fruit and Vegetable Month. Since the growing season is just about in full swing, there’s lots of local fresh produce available. Besides being unbeatably delicious, it’s also full of good things, some you might know and some you might be surprised to learn.

You already know you should eat plenty of fruits and vegetables, they're an important source of vitamins and minerals, fiber, and a variety of disease-fighting phytochemicals. Here are some summer fruits and veggies that give you amazing nutritional bang for your produce buck.

Berries 
One of best varieties of fruits to eat as they are loaded with vitamin C and antioxidants. The phytochemicals in blueberries, blackberries, and strawberries help to boost immunity, and have a protective effect against several types of cancers. One cup of blueberries contains 8 grams of fiber, a nutrient that aids digestion and may lower cholesterol and protect against type 2 diabetes, are packed with anthocyanins, powerful antioxidants that fight cell damage and reduce inflammation.

Cherries 
A cup of cherries has just 87 calories and packs 306 mg of potassium, a blood-pressure-lowering mineral that about 98 percent of Americans don't get enough of. The daily recommendation is 4,700 mg.

Mango
Excellent source of a variety of antioxidants and nutrients like vitamin C, beta carotene, vitamin A and fiber. Studies have shown that mango helps fight cancer, anemia and other ailments, too.

Peaches & Plums 
These stone fruits contain a good amount of vitamin C, beta carotene and anthocyanins that help to eliminate the free radicals from the body. One medium peach provides more than 10 percent of your daily vitamin C and 285 mg of potassium. Its color comes from the antioxidants beta carotene and lutein. Some research suggests that the antioxidants in peaches may have cancer-fighting properties.

Watermelon 
As its name suggests, this fruit is 92 percent water—so it's hydrating. Plus, watermelon has beta carotene, pectin and potassium helping with energy production, protecting against cancer and macular degeneration. It's also one of the few sources of the antioxidant lycopene, which may protect against certain cancers and heart disease.

Pineapple
Especially rich in vitamin C and manganese and packed with other vitamins and minerals, pineapple also contains enzyme bromelain which aids in digestion and helps to prevent the blood clot formation.

Bell Peppers 
A cup of chopped red bell peppers provides more than twice as much vitamin C as a midsized orange, plus plenty of beta carotene, folate, and fiber. Who knew!?

Corn 
In addition to fiber, corn contains disease-fighting phytochemicals as well as the minerals magnesium and potassium. A medium ear of corn has fewer than 100 calories – just don’t slather it with butter and salt!

Eggplant 
That rich purple color comes courtesy of anthocyanins, and eggplants supply potassium, too. To keep it from soaking up oil (and extra calories) when you cook, just spritz with olive oil spray before you grill, roast, or sauté.

Tomatoes 
A small tomato has just 16 calories. Whether tomatoes are red or yellow, they pack a decent amount of vitamin C – but only the red variety contains the antioxidant lycopene.

Zucchini 
A low-carb favorite, it’s not only low in calories but high in potassium and manganese. Zucchini and other summer squash also supply vitamin C and energy-boosting B vitamins.

Studies have shown that potent antioxidants and phytochemicals in plant foods increase circulation and decrease inflammation. Eating multiple servings of fruits and vegetables every day helps you feel lighter physically and emotionally compared to a diet high in fat and sugar. Substantial research also shows the benefits of leafy greens and their link to reducing the risk of heart disease, certain cancers, macular degeneration and type 2 diabetes. Most greens have a healthy nutritional profile, but each kind has its own superpower.

Eating fresh, seasonal produce has many (many!) benefits, including better nutritional value. Scientists and anthropologists studying residents of the Blue Zones identified a diet rich in seasonal fruit and vegetables as one of the nine commonalities leading to their well-being and longevity. Blue Zones are areas of the world where people live the longest lives, consistently reaching age 100. In contrast, the average life expectancy in the U.S. is currently 77 years, according to the CDC.

A British study also found that people who consumed more fruits and vegetables were happier than those who did not. Researchers found that 33.5% of adults with a happier state of mind consumed at least five servings of fruits and vegetables per day.

Bliss on Broadway is always ready to offer our full range of rejuvenating facials and skin care services, along with massage services and nail care. Check out this month’s special Green Tea Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Spa Time Mental Health Benefits

We ask a lot of our body, from daily activities and being constantly in motion to the literal strain of lifting heavy things and braving the elements. But it's not just our physical health that’s affected – it’s our mental health as well.

Remembering that the body is only as good as the mind shows us that it’s critical to make time for stress reduction and relief, soothing sore joints and muscles, and simply feeling better all around. While it can feel indulgent to break up the hustle and bustle with a massage, facial, yoga, meditation or other self-care treatment, research shows that there are important physical and mental aspects to them.

In a study of over 3,300 Japanese government workers, frequency of spa use was linked to better physical and mental health, including better quality sleep and fewer sick days. In a similar study in the United States, spa therapy reduced both absenteeism from work and hospitalizations.

Here are a few ways self-care treatments can benefit us:

Decrease stress level and improve mood
Because stress accumulates over time, it can hurt our physical and mental health more than we might think. Self-care treatments are shown to help decrease cortisol levels in our bodies, resulting in overall stress reduction. Spa environments are designed to be peaceful and calming, and many treatments focus on relaxation, clarity and stress relief. Massage, for example, can help reduce muscle tension and improve circulation, leading to relaxation. Massage also helps release endorphins in the body, which can induce feelings of relaxation and happiness.

Helps reduce symptoms of anxiety and depression
Making time for self-care can help you decompress and the addition of aromatherapy helps reduce symptoms of anxiety and depression. Essential oils, such as lavender and chamomile, can improve a calming atmosphere even more, amplifying the benefits.

Reduce muscle tension
Of course one of the main goals of massage is to ease tension. Massage therapy helps to relax muscles and different techniques can target more precise body areas, helping reduce pain and stiffness. Another massage is reflexology which focuses on hands and feet.

Better quality sleep
Sleep is critical to our health and well-being. Massage helps to relax the body and reduce stress, relieve anxiety and making it easier to fall and stay asleep. Spa treatments can also be tailored to help with specific sleep issues like insomnia or restlessness. Aromatherapy and reflexology help the body decompress, which can also help with sleep quality. Hot stone massages help improve circulation and reduce muscle tension, spurring relaxation and facilitating sleep. Other treatments, such as yoga and meditation, can also help focus the mind and reduce stress.

Boost self-esteem
Designating time for relaxation and being pampered can help you feel good about yourself and remind you that you deserve some care too. Spa time can be also be a good chance to disconnect from technology and the outside world and focus within.

Don’t forget the face
A facial is also a facial massage – and now that we know how soothing, nourishing and replenishing a body massage is, we know the face is no different. Research has shown that facial massage has a marked positive effect on reducing anxiety and associated negative mood. And, just like a body massage, facials have also been shown to provide stress relief and psychological relaxation..

Bliss on Broadway is always ready to offer our full range of facials and massage services. Check out this month’s special Swedish Massage with Green Tea & Mint Scrub to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

How spring cleaning helps your mind and body, too!

As we say goodbye to the cold and soggy winter and enter spring, it’s time to think spring cleaning! Here are some ways our whole health benefits from a seasonal makeover.

Start with the physical clutter
The energy in your home directly impacts your mental space. Some thoughtful decluttering can serve you well.

Clean out your closet
Give your closet a spring refresh by clearing out the old to make room for the new! Donate old clothes you no longer wear, and put your fall and winter clothes in storage until next year. Consider creating a spring capsule wardrobe which highlights that less is sometimes more. It can be very freeing!

Don’t forget your vanity
What you put on your body is just as important as what you put in your body. Clean out your beauty stash by getting rid of products with chemicals like parabens, phthalates and fragrances. Environmental Working Group (EWG) has a searchable database to learn more about your products.

Reduce your stress
April is Stress Awareness Month so it’s the perfect time to take a look at the stressors in your life. What can you do to better manage your stress? While some stress is perfectly normal and unavoidable, chronic stress can lead to many health issues including an increased risk of cardiovascular disease. Implement some stress-reducing practices like meditation, exercise and improving your diet.

Meditation and mindfulness exercises are powerful ways to make sure to absorb the present moment while reducing stress and releasing negative emotions. Just a few minutes meditating each morning or an outdoor walking practice can really provide a benefit.

If your mind feels cluttered with thoughts, stress and endless to-dos, start a daily journaling practice. Try beginning each morning with a brain-cleanse and write out what’s on your mind to help clear your head and move forward productively.

Establish healthy boundaries
What can you say no to in order to make more time for yourself? Whether it’s an unhealthy relationship or events and tasks that no longer feel rewarding, start to think about what's okay to leave behind.

Go for a digital detox
The digital world may not be something that comes to mind when you think of spring cleaning, but unplugging from technology is an important way to cleanse your mind. Take the time to examine and end services you no longer need, discontinue monthly subscriptions you don’t really use. All of this is mental clutter, too!

Clean up your diet and remember your gut
While in cleaning mode, it can be helpful to take a deeper look at your diet as well. Eat with the season and make the most of nutrient-packed fruit and vegetables in season during spring. You’ll be able to enjoy delicious offerings such as spinach, purple broccoli, radishes, watercress, asparagus and rhubarb.

You can also help alleviate allergies that often come with spring. Foods rich in flavonoids such as quercetin, vitamin C and beta-carotene can help to block histamine and reduce inflammation. These include garlic, onions and blueberries. Carrots are also good for giving your immunity a boost. Local honey can help your immune system to cope with allergens.

Seasonal bugs or antibiotics may have left your gut in need of support. Replenish good gut bacteria and bolster your immune system with a quality probiotic containing the most widely-researched bacteria strains, lactobacillus and bifidobacterium. Include yogurt and fermented foods like kimchi, sauerkraut, kefir and kombucha in your diet.

Remember the vitamin D
Vitamin D is made naturally through the action of sun on our skin, so our levels can drop quite significantly during winter. Vitamin D supports healthy bones and immunity and many of us have levels that are low after the winter. It can be difficult to get enough from our diet alone so experts recommend keeping levels where they should be with a supplement – especially this time of year. Moving your workout outside is one way to boost your vitamin D. Just remember the sun protection! Look for a high sun-protection factor (SPF 30+) broad-spectrum product. Apply as directed 15-30 minutes before exposure and reapply every two hours and after swimming. Consider sun protective clothing and a hat as well.

Create room for new energy
With your spring cleaning complete, there’s room for new energy to flow. Open the windows, add a fresh coat of paint to your bedroom or add some house plants to welcome new, feel-good energy to your space. Embrace the beautiful new season beginning all around us.

Bliss on Broadway is always ready to offer our full range of cleansing facials and skin care services, along with massage services and nail care. Check out this month’s special Blueberry Peel Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Simple ways to help under-eye circles and bags

It seems like a zillion products claim to de-puff and lighten the under-eye area – but they don’t always work. The best way to get rid of under-eye bags long-term is to make certain lifestyle changes. Following are several ways to reduce and help eliminate under-eye bags.

Tea bags
Caffeinated tea bags under your eyes can help with dark circles and bags. The caffeine contains powerful antioxidants and may increase blood flow to your skin. It’s also said to protect against UV rays and potentially slow the aging process. Green tea, in particular, has been touted by researchers for its potential anti-inflammatory effects. Steep two tea bags for 3-5 minutes, chill tea bags in the refrigerator for 20 minutes, squeeze out extra liquid and apply tea bags to your under-eye area for 15-30 minutes.

Cold compress
Cold compresses help the blood vessels constrict quickly for some temporary relief. You can purchase a cold compress or try an at-home option: chilled teaspoons, cool cucumber slices, chilled wet wash cloth or bag of frozen vegetables. Before applying, wrap your compress with a soft cloth to protect your skin. Apply the compress for a few minutes to see results.

Nasal irrigation device
Some people swear that using a nasal irrigation device like a Neti Pot can help with under-eye bags and dark circles. You fill the device with a salt water (saline) solution and place the spout in your nose to irrigate your sinuses, removing mucus and other debris.

Hydration
Because over 60 percent of our body weight is water, it’s not surprising that dehydration contributes to under-eye bags. Try upping your water intake to see improvement. How much? The recommended amount is about 13 cups of fluids each day for men, and about 9 cups of fluids for women. All fluids count toward your daily total but, of course, water is a top option. Try sparkling waters, flavored waters, or even water infused with fruit. Hot or cold herbal decaffeinated tea is also a good choice.

Antihistamines
Allergies often cause puffy, dark circles under your eyes as well as red, watery, itchy eyes. This reaction is caused by your immune system’s response to something irritating it, a.k.a. allergens. Ask your doctor about over-the-counter (OTC) allergy medications and avoid potential allergens as much as possible. Remember that soaps, makeup, or hair dyes can be allergens. If you’re having trouble identifying the cause, keep a log to see what substances or environmental elements cause the most reaction. If it’s a chronic problem, ask your doctor about allergy testing.

Retinol cream
Retinol creams are used for a variety of skin issues, including acne, psoriasis, aging and certain cancers. This ingredient is related to vitamin A and comes in cream, gel, or liquid form. Retinol helps improve collagen deficiency and therefore can reduce under eye circles. Different OTC products contain lower levels of retinol and stronger creams require a prescription from your dermatologist. Retinol is generally applied to skin once a day, about 30-minutes after cleansing. Don’t use retinol creams or take extra vitamin A while pregnant.

Lightening products
Skin lightening creams contain hydroquinone which interferes with the production of melanin in the skin. This can help reduce the appearance of dark bags or under-eye circles.

Hydroquinone requires a prescription from your dermatologist and you’ll need to use these products regularly to see lasting results. Be aware that the positive effects of hydroquinone are reversed when skin is exposed to sunlight, so you should only apply at night. Dryness, irritation, and other mild skin issues can occur while using skin lightening products so discontinue use if you have a reaction.

Sunscreen
Protecting your skin against the sun’s rays helps with a number of dermatological issues, like premature aging, skin cancer and dis-coloration.  As a result, wearing sunscreen may also help with under-eye bags and dark circles. The American Academy of Dermatology recommends that everyone wears sunscreen. Broad-spectrum protection against UVA and UVB rays is important and you should choose a SPF 30+ water-resistant formula. Don’t forget to reapply as directed. You can also avoid the sun’s harmful rays by sitting in the shade, wearing protective clothing and avoiding tanning beds.

Microneedling
Microneedling, also known as collagen induction therapy, is meant to reduce wrinkles, scarring, and even pigment issues, like dark circles and under-eye bags. The procedure involves fine needles that are used to puncture the skin which creates a controlled injury which, in turn, rejuvenates the skin being treated. Not meant for instant gratification, it’s usually performed over the course of six sessions spaced a month or so apart. Microneedling costs less than more traditional laser procedures. There are also some risks (bleeding, bruising, infection and scarring) but the recovery time is relatively fast. This approach is not a good choice for people who have a history of keloids or easily scar.

Collagen-rich foods
Muscles and tissues that support your eyelids weaken with age. This means that skin begins to sag, including fat that’s usually around your eyes. Increasing intake of vitamin C can help your body absorb more hyaluronic acid, an essential acid naturally found in the body that decreases with age. Foods rich in vitamin C and amino acids can also help with collagen production by boosting levels of hyaluronic acid and creating healthier skin. Good sources of vitamin C include oranges, red peppers, kale, brussels sprouts, broccoli and strawberries.

Iron-rich foods
Iron deficient anemia is a condition when the blood is lacking red blood cells – those responsible for carrying oxygen to tissues in the body. Iron deficiency can cause dark circles under the eyes and pale skin. Other symptoms include extreme fatigue, cold hands and feet and brittle nails. If you suspect anemia, visit your doctor who can check it with a simple blood test. You may need special iron supplements to get back on track. For milder cases, increasing your dietary intake of iron can help. Iron-rich foods include red meat, pork, poultry, seafood, beans, peas, leafy greens like kale and spinach, raisins, apricots, and other dried fruits and iron-fortified foods like cereals, breads, and pastas.

Limit salty foods
Eating too many salty foods could be a significant factor in under-eye bags. Salt contributes to your body’s fluid retention and can make you puffy overall. It may also lead to other health issues, like heart disease and stroke. The American Heart Association recommends consuming 2,300 milligrams(mg) or less of salt each day. Ideally, adults should consume no more than 1,500 mg of salt each day. One way to lower the salt in your diet immediately is to avoid packaged, processed foods. Instead, follow a diet based on whole foods – fresh fruits and veggies – so you can control the salt content.

Minimal alcohol
Cutting back on alcohol can improve your under eyes, too. Why? It’s about hydration. Alcohol contributes to dehydration, which contributes to bags and dark circles under the eyes. If you’re craving a special drink, try grabbing a flavored sparkling water or infusing regular water with fruit.

No smoking
Smoking depletes your body’s vitamin C, the vitamin responsible for creating healthy collagen in your skin. Smoking contributes to many issues like wrinkles, discoloration, and even under-eye bags and dark circles not to mention a whole host of other health concerns. Quitting can add years to your life, get rid of stained teeth, and reduce your chances of developing diabetes, cardiovascular disease, and certain cancers.

Remove makeup off before bed
Improving your nightly routine may also help with eye bags. In particular, it’s important to wash your face before bed each night. There are several reasons why you shouldn’t sleep in makeup. First, sleeping with mascara or other eye makeup on can irritate your eyes, create an allergic reaction or an infection that creates redness, puffiness, or other symptoms.

Elevate while sleeping
Elevating your head with extra pillows while you sleep can help your under eyes. This helps prevent the pooling of fluid in your lower eyelids which can create puffiness. If propping up your head is not comfortable, consider elevating the entire top end of your bed a few inches – try special bed risers made specifically for this purpose.

Get enough sleep
In addition to how you sleep, how long you sleep is a huge factor. While too little sleep may not directly cause under-eye circles, it can make your complexion pale and any shadows or dark circles you have will be more obvious. Most adults should aim for seven to eight hours of sleep each night.

Many causes of swelling and discoloration under the eyes are not critical and may respond well to at-home treatment. However, if you notice these symptoms under only one eye or if they are worsening, visit your doctor. Some cases of under-eye bags can be the result of an infection or other medical issues that needs special attention.
Bliss on Broadway is ready to help with a full range of skin care, massage and nail care services, including this month’s special: a Blueberry Peel Facial for $135. Call us at 562-439-4333 or visit www.blissonbroadway.com.

The many rewards of kindness

It’s more than doing a good deed. The art of kindness includes fostering a spirit of helpfulness, as well as being generous and considerate, and perhaps most importantly, doing so without expectation. The act of giving kindness often is simple, free, positive, and surprisingly, very healthy.

Good for your body
Kindness increases self-esteem, empathy and compassion. It improves mood. It can decrease blood pressure and cortisol, a stress hormone, directly impacting stress levels. Giving of yourself in a balanced way also tends to lead to a longer and healthier life. Being altruistic helps increase your sense of connectivity with others, combatting loneliness, improving mood and enhancing relationships overall. It also can be contagious!

Monetary donations to others a.k.a. prosocial spending has been shown to reduce blood pressure and improve heart health. One study asked two groups of hypertensive people to spend $40: one group on themselves and the other group on others. Results showed that those who spent money on others had lower blood pressure at the end of the six-week study — benefits as significant as those from healthy diet and exercise.

Giving even seems to reduce pain. A recent study found that people who agreed to donate money to help orphans were less sensitive to an electric shock than those who declined to give. In addition, the more helpful people thought their donation would be, the less pain they felt. The study found that regions of the brain which react to painful stimulation appear to be deactivated instantly by the experience of giving.

Good for your mind
Kindness can improve your brain. Being kind boosts serotonin and dopamine, neurotransmitters in the brain that prompt feelings of satisfaction and well-being, and stimulate the pleasure/reward centers. Endorphins, which are the body’s natural pain killer, also can be released.

Activities like volunteering, can also reduce the risk for cognitive impairment and even help us live longer. One reason for this, experts say, is because kindness contributes to our sense of community and belonging. And that has been shown to be a key contributor for a longer and healthy life.

UK researchers found that being kind can boost happiness in as little as three days. A study assigned people to three groups: the first had to perform an act of kindness each day; the second group tried a new activity; and the third group did nothing. The groups who were kind and did novel things saw a significant boost in happiness.

Be kind to yourself, too
Extend those same behaviors and intentions to yourself as well and be more kind in your self-talk. Practice gratitude. We’re too good at beating ourselves up. Being kind to the person in the mirror can be as important as being kind to others.

Take action: it’s simple
Simply asking what you are doing to be kind each day can be helpful. Try performing and promoting “random acts of kindness.” Here’s the good news: acts of kindness can be anonymous or visible, spontaneous or planned, and can be as simple as giving a compliment or opening a door for someone.

The Random Acts of Kindness Foundation, which promotes year-round kindness, has lists of ideas, organized by work, community, environment, animals, strangers, kids, seniors and more. “You’re making the world a better place,” the foundation says. But don’t forget — any kindness you give to others is also a gift to yourself.

Bliss on Broadway is ready year-round to offer a full range of massage and skin care services for some self-love, including this month’s special 75-minute Swedish Massage with Sweet Pea Scrub. Reach us at 562-439-4333 or visit www.blissonbroadway.com.

You can stick to your New Year’s resolutions!

Maybe you rang in 2023 with new resolve to exercise more, quit smoking, lose weight, not sweat the small stuff. And maybe these resolutions sound familiar — you may have made them before but were unsuccessful in maintaining them. How can you fortify your determination so your goals stick around past Valentine's Day?  By creating new habits.

Creating a new habit takes time and energy. New behaviors don't happen overnight, but you can still enjoy some of their benefits pretty quickly. As you start to take walks regularly or engage in stress-reducing techniques, you'll find it doesn’t feel quite right to stop. Channel that instinct to continue! Keep nudging yourself in the direction you'd like to go. Celebrate small victories. And try the following tips to create long-lasting change.

Start small
Feel motivated and excited about your goal, but don’t let ambition lure you to an unattainable level. Try something new but don’t commit yourself to 5 times a week right away. Start slowly and consistently so that you get used to it, and build from there. Giving yourself the strategy to meet a goal in small steps can help you avoid getting discouraged.

Be realistic
Setting goals in line with your lifestyle and what you’ll be able to achieve allows you to keep your motivation. Be honest with yourself and consider the time and resources you can make available in meeting goals.

Make it specific and finite
For your goal to be attainable, it’s important that you make it specific and measurable. Establish a plan so you know how to get there. If your goal is to exercise more, set an amount of time: maybe 30 minutes a day, 4 times a week. Or if you want to lose weight, make sure you have a specific and healthy goal weight in mind. By assigning a measurement, you are specifying what success for that goal looks like. Logging your progress is a good method for accountability and positive reinforcement.

Stay positive
It’s difficult to make changes in your life, but focusing on the negative side can only discourage you. Don’t worry about how tired you might feel after a workout, or how much stress it may cause to stop smoking. Believe in your goal and keep reminding yourself of the benefits and the positive impact achieving it will have on your life.

Reward yourself
Celebrate your successes by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been eating better, reward yourself with new fitness gear or by seeing a movie with a friend.

Ask others to hold you accountable 
It’s more difficult to fall back into bad habits when others are aware of your goal.  Just knowing that a loved one might ask you about your resolution can help you stick to the new goal you’ve set for yourself.

Be prepared for when you mess up or want to quit
There will likely be a day when you break your streak or need to spend money on an unexpected expense and miss your financial goal. Help yourself remember that mistakes are an opportunity for growth as opposed to failure. Reflect on the outcome you want and get back on track.

Keep trying
If you run out of steam, don’t despair. Start again! Recommit yourself for 24 hours.  You can do anything for a day. The 24-hour increments will build on each other and before you know it, you’re back on track.

Aiming for self-improvement is never a bad idea. Despite the cliché of New Year’s resolutions, don’t feel deterred from wanting to better yourself and utilizing a fresh new year as your impetus to begin. Just be clear and specific with your intentions, set a road map with smaller benchmarks along the way, and don’t let setbacks derail you. Welcome 2023!

Bliss on Broadway is ready year-round to offer a full range of massage and skin care services, including this month’s special Green Tea Peel Facial to help you restore and reset! Call us at 562-439-4333 or visit www.blissonbroadway.com.

Maintaining your mental health through the winter

Winter months — with shorter days, colder weather and less natural sunlight — can definitely affect our mental state. The “winter doldrums” is a feeling of sadness and lethargy that some experience during this season with more acute cases diagnosed as seasonal affective disorder. Greater irritability, lower energy, and even struggling to complete your daily routine can all be common. Maintaining mental health year round is important in supporting your overall health, safety and wellness. Here are a few simple tips that can help you beat these seasonal blues.

Get outside and exercise
It’s well established that regular exercise is good for your body and your mind. As little as 15 minutes of moderate exercise each day can boost your energy, improve your sleep and elevate your mood. Exercise reduces stress and helps you relax. There are many options for at-home workouts, too. Follow along with an online video or virtual exercise class — many of which also offer a way to connect with others as well.

Maintain healthy eating and sleeping routine
A healthy, nutritious diet is another core component of maintaining your health. Processed foods and refined sugar have been linked to increasing mood disorders, including depression. Allow yourself some seasonal indulgences but focus on maintaining balance and fill up on healthy fruits, vegetables, and proteins.

A good night’s sleep is just as vital as your diet. While too much sugar can worsen your mood, so can too little sleep. Lack of sleep has been associated with an increased risk of depression and can affect other aspects of mental health, as well. A healthy amount of sleep supports mental and emotional resilience. However, with less daylight in the winter months, our circadian rhythms — the body’s natural clock that helps regulate important functions like sleep cycles and mood — can be disrupted. To maintain a healthy sleep routine, try going to bed and waking up on a consistent schedule and avoid screen time right before bed. Consistency is key to keeping your body on a healthy sleep cycle, regardless of the amount of daylight.

Stay connected
Studies have shown that having a strong support system and maintaining social interaction can be important in reducing negative mental health symptoms. When in-person gatherings don’t work, schedule regular video chats with friends and family, reach out by phone or email, or send a card or letter. You can even plan virtual trivia sessions, movie screenings and try online book clubs, interest groups, support groups, or other communities. Make sure you talk with someone if you feel you’re struggling — discuss your concerns and how you’re managing them. These interactions can help build up your emotional and mental resilience.

Music, meditation and mindfulness
Listening to music can improve mood, decrease pain and anxiety, and facilitate opportunities for emotional expression. Research suggests that music can benefit our physical and mental health in numerous ways.

Meditation and mindfulness have been shown to improve symptoms of depression and anxiety. Try meditating for even just ten minutes a day. Meditating in the morning can help you start the day on a calm note or clear your mind of the stresses of the day. Meditating before bed can help you wind down. If you are new to meditation or find it tricky to quiet your mind, try a guided meditation video, app, or podcast.

Meditation doesn’t need to be a formal practice. Techniques such as deep breathing exercises, muscle relaxation, and imagery can help lower your stress and increase your feeling of control. Yoga, listening to your favorite song, or taking a quiet walk — even in the cold weather — can help you be mindful and check in with yourself.

When to seek help
You can feel more isolated, unmotivated, or stressed during the winter months. While the tips above can help you manage your mental health through the season, it’s possible your feelings may be indicative of a more serious disorder. It’s important to call your doctor if you feel depressed most of the day, are experiencing strong mood swings, have thoughts of death, suicide, or harming others, have decreased interest or pleasure in activities that you usually enjoy, experience changes in weight and appetite or are having unusual difficulty concentrating.

Taking care of your mental health is a year-round practice. It’s darker and chillier than the rest of the year, but there are still several ways to be active, spend time outside and stay connected.

Bliss on Broadway is always ready to offer our full range of massage and skin care services, including this month’s special Winter Glow Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

All about hydrojelly masks.

Clear, glowy skin is the goal, right? But with so many skin treatments out there, it can easily become confusing when trying to find a facial treatment that works for your skin type. Enter hydrojelly face masks.

What exactly is a hydrojelly face mask?
Hydrojelly face masks are electrolyte-rich jelly masks that are applied topically. They restore electrolyte imbalances often a cause of dehydrated, dry and dull looking skin. Hydrojelly masks add moisture to actually re-hydrate the skin and are available for all skin types.

These masks are made up of a few core ingredients that do some pretty amazing things for the skin:

Algae – a powerful antioxidant that moisturizes and protects the skin. When applied to the skin, algae will protect, repair and fight environmental damage, wrinkles and signs of aging. It is loaded with essential vitamins and minerals that work together to boost collagen, balance oil production, reduce puffiness and soothe redness.

Organic white grain oat flour – this does a bunch of great things for skin. It has soothing properties to help calm skin and can alleviate skin conditions like rashes, allergic reactions, sunburn and other irritations.

Organic white rice flour – here’s one example where carbs save the day! Organic white rice flour is filled with para-aminobenzoic acid, ferulic acid, and allantoin, which makes it a great alternative for sunscreen. It can be used to increase the absorption of vitamin C in our body, and works to repair the skin, too. It has amazing cleansing, exfoliating and conditioning properties – good, good and good!

White willow bark – the real star here. It’s extremely high in tannins, phenolic acids, flavonoids and minerals. It works really hard to soothe our skin and plays a big role in cell regeneration, leaving beautiful, plump, and youthful looking skin. It also reduces inflammation and relieves stressful skin conditions like rosacea, eczema and psoriasis. Plus, it can reduce acne and excessive oil production, wrinkles and other signs of aging, and minimizes pores. Wow!

How does the process work?
While these ingredients play critical roles, the reason why hydrojelly masks are so effective comes down to the application process. The mask comes in a powdered formula which is mixed with water and activated, forming a jelly-like substance. Once applied, the mask sets for 15-20 minutes and creates sort of a vacuum seal gently penetrating the skin and pushing all of its nutrients into your pores.

Hydrojelly masks are a non-invasive, gentle treatment that requires little to no aftercare or additional steps post treatment. They’re a great way to manage and maintain your skin and can be used in conjunction with other treatments. They don’t cause any damage to brow or lash tints and can be used to soothe skin post-waxing.

How long should benefits last?
Benefits can last up to four weeks. To maintain results, a monthly hydrojelly mask is recommended to best balance skin texture and tighten pores.

Bliss on Broadway is ready to schedule a full range of massage, nail care and skin care services, including this month’s special: add a hydrojelly mask treatment to your facial for $10. Call us at 562-439-4333 or visit www.blissonbroadway.com.

It really is a great pumpkin! The many benefits of a very familiar squash.

The iconic pumpkin belongs to the Cucurbitceae family and is native to North America. Popular around Halloween and Thanksgiving, in the United States pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. But in other regions, like Australia, the term often refers to any type of winter squash. Though commonly thought of as a vegetable, pumpkin is scientifically a fruit because it contains seeds. It’s nutritionally more similar to vegetables than fruits because beyond its delicious taste, pumpkin has impressive nutritious value and is linked to many health benefits.

Great for your eyes, and then some
Just like their orange cousins, the carrot and the sweet potato, pumpkins are rich in beta carotene. Your body changes this antioxidant into vitamin A, critical for vision, warding off germs, and for helping your reproductive system work the way it should. It also helps your heart, lungs, kidneys, and other organs stay healthy.

Pumpkins’ high levels of vitamin A, lutein and zeaxanthin may also protect your eyes against sight loss and lower risks of age-related macular degeneration and cataracts. One cup of pumpkin can give you 245% of the recommended daily vitamin A. Plus, it contains good amounts of vitamins C and E, which function as antioxidants and may prevent free radicals from damaging your eye cells.

Packs vitamins that boost immunity
Pumpkin is loaded with nutrients that can boost your immune system. It’s high in beta-carotene, which your body turns into vitamin A, and studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.

Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and wounds heal faster. It’s a good source of vitamin E, iron and folate — all of which have been shown to aid the immune system as well.

Lots of antioxidants

Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. Excessive free radicals in your body, however, create a state called oxidative stress which is linked to chronic illnesses, including heart disease and cancer. The antioxidants in pumpkin, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, can neutralize free radicals, stopping them from damaging your cells.

Nutrient rock star
Pumpkin is incredibly low in calories while still packed with nutrients. At under 50 calories per cup, pumpkin is a weight-loss friendly food because you can consume more of it than other carbohydrate sources, like rice and potatoes, and still take in fewer calories. Plus, pumpkin is a good source of fiber and potassium. Fiber helps maintain a healthy weight, promotes digestive health, lowers risk of diabetes, heart disease and some types of cancer. Higher potassium levels can lower your risk of stroke, kidney stones, and type 2 diabetes. Potassium may also increase bone mineral density, boosting your bone health.

Good for your heart

Pumpkin’s rich orange color is a sign that it’s packed with potassium. This is crucial for lowering blood pressure. Unsalted pumpkin seeds are also rich with minerals and plant sterols that raise HDL cholesterol levels (the “good” kind) and help keep blood pressure numbers down, too. Pumpkin is high in potassium, vitamin C and fiber, which have been linked to heart benefits.

Studies have shown that people with higher potassium intakes have lower blood pressure and a reduced risk of strokes — two risk factors for heart disease. Pumpkin is also high in antioxidants, which may protect “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they can clump along the walls of blood vessels, which can restrict your vessels and raise the risk of heart disease.

Keeps your skin strong and healthy
Pumpkins are loaded with nutrients that are great for your skin. For one, it’s high in carotenoids like beta-carotene, which your body turns into vitamin A. Studies show that carotenoids like beta-carotene can act as a natural sunblock: when ingested, carotenoids are transported to various organs including your skin where they help protect skin cells against damage from harmful UV rays. Plus, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV rays.

Beta carotene also works to combat the effects of aging on your skin and helps ease inflammation, which keeps your skin –– and your body –– calmer and happier.

Pumpkin is also high in vitamin C, which is essential for healthy skin — your body needs it to make collagen, a protein that keeps your skin strong and healthy.

Versatile and easy to include in your diet
Pumpkin is delicious, versatile and easy to use in your everyday cooking and baking. Its sweet flavor makes it a popular ingredient in dishes like custards, pies and pancakes. However, it works just as well in savory dishes such as roasted vegetables, soups and pastas. Pumpkins have a very tough skin, but once cut, remove the seeds and stringy parts, then slice into wedges. Then you’re off!

Pumpkin is also available pre-cut or canned, giving you flexibility with your recipes and preparation. When buying canned, read labels carefully as not all products will be 100% pumpkin and you want to avoid added ingredients like sugar.

The seeds are also edible and packed with nutrients which offer many other benefits. Often roasted, they make a tasty snack or topping that travels well. Add them to a salad, oatmeal, homemade granola or over yogurt for a little bit of crunch. Pumpkin seeds are linked to a reduced risk of cancer, improved bladder, bowel and prostate health, and a lower risk of heart disease. The seeds have tryptophan, an amino acid that helps make the chemical serotonin. In addition to making you feel good, serotonin is also key in promoting good sleep.

Some people do experience allergies after eating pumpkin. It’s also considered mildly diuretic, which means eating a lot of pumpkin may increase the amount of water and salt your body expels through urine.

The best way to get pumpkin’s health benefits is to avoid the sugar and processing of baked goods or pumpkin flavoring. Go with more wholesome choices like roasting pumpkin in the oven for a side dish, stirring pureed or canned pumpkin into soups or sauces (even tomato sauce) to thicken, substituting pumpkin for fat or oil in breads, muffins and pancakes, adding pumpkin to plain or vanilla yogurt with some pumpkin spice and a smidge of honey on top, mix pumpkin into a smoothie or turn it into a healthy pudding.

Bliss on Broadway is ready year-round to offer a full range of massage and skin care services, including this month’s special Pumpkin Peel Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Some easy ways to create a calmer and more peaceful home.

As summer draws to a close and many are back in school, the goal of cleaning and organizing sounds familiar – usually motivated by the desire for a more calm and serene feel to your space. While you can’t always control how different environments make you feel, you can control how your home environment affects you. It should feel good to you – whether that means feeling calmer, more relaxed and better able to rest or making you feel invigorated, lively and energized. Following are 13 ways you can start transforming your home into your own oasis – creating the kind of home you’re hoping for!

1. Clear the clutter
The quickest way to create a calmer home is by clearing out the clutter. Clutter immediately makes a space feel messier, more chaotic and stressful. It can feel like a giant list of chores you need to tackle every time you see it. It also leaves your eyes nowhere to rest without taking in all that stimulation. And when your mind and your eyes don’t have a chance to rest in a space, it’s hard to feel calm or restful in it. Start by getting rid of anything you don’t use, need or love. And consider every single item in the space, including furniture and decor.

2. Simplify
Another quick way to make your home feel calmer and more peaceful is by limiting what’s on flat surfaces in your home: countertops, tabletops, shelves, display cases, etc. Extend the idea of limiting surface clutter to the floor, too. Aiming to keep it as clutter-free as possible. Keeping surfaces clear, or mostly clear, instantly adds a feeling of openness and calm to the space.

Think about how you can simplify wall decor in your spaces as well. Reducing decor is an easy way to make a room feel more spacious and serene. You don’t have to have completely blank walls if you don’t want to. But limiting what hangs on your walls is a great way to make your home feel more open and calmer. Think about scale and color when it comes to wall decor, too. A grouping of several smaller pieces can feel busier than a single larger piece. Muted, neutral or toned-down colors can help create a calmer look as compared to more colorful decor.

3. Display what you love
Your home should be a reflection of you and your family. A reflection of your style, tastes, values, priorities and story. You have the ability to create a home you love.

If neutral, minimal wall decor, mostly clear surfaces and plenty of empty space feel good to you, experiment with that. If you prefer bold or colorful artwork, keeping important items on display and a little more stuff in your spaces overall, follow your tastes and preferences. There’s no right or wrong way to create a home you love – it should look, feel and function in a way you love. Just make sure your decor and everything in the room is truly something you use regularly or love. Regardless of what level of simplicity you prefer, remove clutter so you can see, use and appreciate what’s left.

4. Embrace white space
Realize that the blank space, known as white space, you’re creating is a good thing. If you’re used to seeing more “stuff” in your spaces, it can look strange to see the empty or emptier spaces after decluttering. But instead of rushing to fill it up again, give yourself some time to sit with the space empty. Allow your eyes and your mind to adjust to having less stuff for a while. Adding more white space and breathing room to your home is a great way to make it feel calmer and more peaceful. If and when you do add things back in, do it very intentionally.

5. Opt for closed storage
Having less that’s visible to the eye is an easy way to make a space feel calmer and more peaceful. Aim to use more closed or hidden storage instead of open. Try keeping plates, bowls and drinking glasses in a cupboard as opposed to open shelving. Or keeping jackets inside a closet instead of on wall hooks. Using closed or hidden storage whenever possible can make a space feel less busy and therefore calmer. Be sure that you’ve thoroughly decluttered first, before organizing items in hidden or closed storage. “Out of sight, out of mind” storage is just a place to hide and avoid clutter – always declutter first so you aren’t just organizing clutter!

6. Choose neutral colors
In general, soft, light, neutral and natural colors create calming, peaceful spaces. Think ivory, white, beige, greige, soft blue or green, natural wood tones, etc. The more consistent your color palette is throughout your house, the better your spaces flow together and the more calming your home will appear.

7. Let in the light
Allowing natural light to fill your home adds the feeling of openness, airiness and calm to your home. Sometimes this is as easy as opening the curtains or blinds! Also look at simplifying and streamlining your window coverings.

8. Layer your lighting
Lighting impacts the mood and feel of your home. Overhead lighting is great for certain situations, but at other times it can feel harsh or stark. Layer in different sources of light so you can create softer, warmer or cozier light when preferred — table lamps, for example, are often softer than overhead lighting. Add dimmer switches to your different light sources to help create softer light.

9. Go green
Plants help create a calm feeling. Nature and elements of nature inherently calm your senses. Research shows that both indoor and outdoor plants significantly improve your mental health. Plants also help clean and oxygenate the air!

10. Use your other senses
One of the most effortless, yet effective ways to reduce stress and increase calm is aromatherapy. Exposing your senses to strong smells such as essential oils can positively affect your hormone production, brain chemistry, and stress levels. It’s most effective when you include both your sense of touch and smell.

11. Let things flow
When arranging furniture, leave space to allow easy traffic flow throughout the room. Stand back and look at placement for not only traffic flow but also visual flow. If your eye can easily flow through, it feels more open, spacious and calming.

12. Clutter-free cozy
A calm home is a place you will love spending time in and feel comfortable and relaxed in. Don’t be afraid to add a few things to make spaces feel warm, cozy and inviting. Adding a cozy throw blanket and pillow to your couch can help create a warm, welcoming space that still feels calm and peaceful. The key is to be very selective when adding – and sticking to neutral colors helps. Try things with texture instead of a lot of color. Keep it simple to maintain the clutter-free, open and calming mood.

13. Reset regularly
A great way to maintain your calm, clutter-free home is to reset it regularly. It’s where you and your family live, not a showroom. So of course, it won’t stay perfectly tidy all the time. Instead of stressing about keeping it perfect, build in time to reset and clean it up. Resetting your home at least once a day makes it easier to keep it’s peaceful feel. A reset isn’t about deep cleaning – instead, take a few minutes to tidy, clean up any messes and put things back where they belong. The more consistent you are with this, the faster and easier it becomes.

Maintaining your mental and emotional health is critical not only for its own role but its importance in many other systems in your body. We have a new line of Love Home Creations scented candles and matching scrubs at Bliss on Broadway that are sure to boost the calm in your home. We offer a full range of soothing service treatments. Call us at 562-439-4333. http://www.blissonbroadway.com/

How Microneedling gets a boost from Radio Frequency

Taking care of our body is one of the most important things we can do for our health and well-being. Everyday stresses take a toll not only on our mind, but our whole body – skin included. Add this to the fact that skin is already aging naturally and slowing the production of that all-important collagen and elastin. One way to help combat these factors is with microneedling – and combining it with radio frequency makes it even more effective.

Microneedling is one of the most popular minimally invasive treatments for tackling a myriad of modern skin concerns, from sagging skin to sunspots, fine lines to facial scarring. Microneedling creates microscopic holes in your skin with a number of ultra-thin sterile needles that press into the skin to produce micro-punctures at a depth of the dermis that results in minimal discomfort. This stimulates the body’s natural healing response and initiates a higher-than-normal production of collagen and elastin, effectively tightening the skin and reducing the appearance of fine lines, wrinkles, stretch marks, and acne scarring. When the procedure is in progress, and the micro-holes have been made, other boosters, nutrients, and growth factors can be applied for even more revitalizing results.

Radio frequency works by heating your skin so that it accelerates production of collagen. Combining these two treatments delivers radio frequency energy deep into your skin. It’s delivered via the small needles to further enhance skin tightening, scar, and wrinkle reduction. The amount of radiofrequency energy (which converts into heat energy) can be adjusted to suit skin conditions or certain areas of the body, and the depth of its application can also be adjusted to reach more base layers of the dermis. The heat stimulates additional production of collagen and some doctors suggest it’s the only way to make the positive effects last.

Traditional microneedling delivers a positive effect over a few treatments. Adding radiofrequency energy reduces the time it takes to see results and increases the results seen. Effects of RF microneedling are produced faster, are more dramatic, and are longer-lived. Both procedures are appropriate for all skin types and skin tones, as RF microneedling is “color-blind” – by delivering heat below the skin’s superficial surface, the pigment is protected, making this procedure safer for darker skin types.

Microneedling is good for slower and more subtle rejuvenation. RF microneedling is recommended for enhancing the overall tone and texture of the skin as it better facilitates the production of collagen and elastin. It improves the look, texture, and condition of your skin by making it firmer and smoother. Punctures will close and heal within a few hours to a few days.

Bliss on Broadway offers a full range of skin care treatments, including Microcurrent and RF Microcurrent Treatments perfect for a summer refresh! During the month of August, our Microneedling Treatment is $200, a savings of $150. Call us at 562-439-4333 or visit BlissonBroadway.com.

Is the ‘sunshine vitamin’ a miracle nutrient?

Most of us are familiar with the importance of vitamin D for growth and development of bones and teeth, shinier hair, improved resistance to disease, and as a potential mood-booster. Turns out, it may be one of the most powerful supplements in boosting your overall wellness and even help promote longevity.

Vitamin D is a fat-soluble vitamin in a family of compounds, along with D1, D2, and D3, that your body produces naturally when directly exposed to sunlight. You can also get vitamin D from certain foods and supplements. There are a whole host of benefits vitamin D provides:

Fights disease
In addition to its primary benefits, research suggests that vitamin D reduces the risk of multiple sclerosis, decreases the chance of heart disease and also the likelihood of other illnesses becoming severe because it supports your immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, osteoarthritis, type 1 diabetes, and inflammatory bowel disease.

A 2020 study of over 200 people with COVID-19 found that 80 percent did not have adequate levels of vitamin D in their blood. And, according a study published in February 2022, patients with a vitamin D deficiency were 14 times more likely to have a severe or critical case of COVID-19 and had a mortality rate of 25.6%, compared with 2.3% among those with adequate levels.

Reduces cancer risk
Higher levels of the vitamin D have been associated with a 20-percent reduction in cancers and a 30-50 percent reduction in liver cancer specifically.

Improves memory and cognitive functions
Vitamin D improves memory and cognitive functions in older women, according to research. Studies also found it may also have protective effects against Alzheimer's disease.

Regulates mood and reduces depression
Research has shown that vitamin D might play an important role improving mood and lowering depression by aiding the conversion of the essential amino acid tryptophan into serotonin—a brain chemical that regulates mood.

Healthier heart
One of vitamin D's most powerful roles is in the cardiovascular system, where there are 200 genes regulated by vitamin D. It may help stop cholesterol from clogging arteries, regulate blood pressure, and improve the function of cells in the heart. Even better, it may also be able to help heal existing heart damage, according to research.

Improves lung function
Asthma, chronic obstructive pulmonary disease (COPD), emphysema and chronic bronchitis affect about 15 percent of Americans, according to current data from the CDC. While not a cure, vitamin D can reduce the number of lung disease flareups by 40 percent, a study concluded. The same may be true for asthma, according to a separate study. Researchers found that people who took a daily dose of vitamin D in addition to their asthma medication reduced their number of severe asthma attacks.

Benefits gut health
People with metabolic syndrome (increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels) are at a high risk for heart disease, stroke and type 2 diabetes. Exercise and a healthy diet are important to avoid or heal this syndrome, and research suggests vitamin D may also help. A recent study found that vitamin D improved signs of metabolic syndrome by boosting healthy gut bacteria in mice.

Good for bones
Although calcium is thought of as the key nutrient for bones, the positive effects of vitamin D on bone health are some of its most documented benefits. Vitamin D is essential to building and maintaining strong bones, while a deficiency can mean a loss of bone density, which can lead to osteoporosis and fractures. Micro-fractures that often occur in small bones due to overuse are fairly common injuries, particularly from high impact activities, like running or sports, or being significantly overweight. Vitamin D may reduce stress fractures by helping improve bone density.

Strengthens teeth and gums
Researchers analyzed thousands of study participants in several countries to find that that vitamin D was associated with a 50-percent reduction in tooth decay. It also strengthens teeth and can protect gums from bacterial infections that lead to problems like gingivitis and periodontitis, a potentially serious infection of gum tissue, affecting up to 50 percent of Americans. Periodontitis is a major cause of tooth loss and can contribute to heart disease.

Helps eyes
Your eyes undergo many signs of aging, some can impair vision. A daily dose of vitamin D reduced some effects of aging on eyes, lowered inflammation, and improved vision in mice, according to one study. A second study found that it may fight macular degeneration, a common eye disease that can lead to blindness if untreated.

Supports weight loss
People with higher body weights are more likely to be vitamin D deficient. In one study, people with obesity who received vitamin D supplements in addition to following a weight loss plan lost more weight and fat mass than members who followed the diet plan alone. In another study, people taking daily calcium and vitamin D supplements lost more weight than those taking a placebo supplement. Research does not support the idea that vitamin D causes weight loss, but there appears to be a relationship between vitamin D and weight.

Gives reproductive and fertility benefits
Both men and women show reproductive and fertility benefits from vitamin D. Female study participants with a healthy vitamin D level early in pregnancy were more likely to have a baby with a healthy weight and head size. Similarly, men with higher vitamin D levels had better fertility potential, particularly through better sperm motility.

Keeps vertigo away
Taking vitamin D and calcium twice a day may reduce vertigo and lower your chances of getting vertigo again, according to a study.

Now that we know all of these benefits of vitamin D, are you getting enough? Recent studies indicate that we need more than previously thought. According to The Mayo Clinic, the recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

Many factors can affect your ability to get vitamin D from sunlight: pollution, sunscreen, spending most of your time indoors, living in a city where buildings block sunlight, darker skin.

The symptoms of a vitamin D deficiency in adults include tiredness, aches and pains, severe bone or muscle pain or weakness and stress fractures, especially in legs, pelvis, and hips. Low vitamin D levels are also a risk factor for more severe fibromyalgia symptoms and anxiety.

A vitamin D deficiency can be detected with a simple blood test. If you’re deficient, your doctor may order X-rays to assess bone health. They will likely recommend vitamin D supplements, or in more severe cases, high dose vitamin D tablets or liquids. Follow instructions carefully because too much can result in vitamin D toxicity (nausea, apathy, vomiting, abdominal pain, dehydration, confusion, increased thirst). This is less likely, however, if you get most of your vitamin D through sunlight and diet.

Some good food sources of vitamin D are salmon, sardines, herring, canned tuna, cod liver oil, beef liver, egg yolk, shrimp, mushrooms, milk (fortified), certain cereals and oatmeals (fortified), yogurt (fortified), orange juice (fortified). Sometimes it’s hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

There are so many significant reasons to make sure you have a healthy vitamin D intake! It’s always the right time to make sure you’re doing everything you can to keep your body and mind strong and functioning best.

Bliss on Broadway is pleased to offer a full range of massage and skin care services to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.

Simple ways to stay healthy during summer travel

Simple ways to stay healthy during summer travel

Summer is the perfect time to hit the road on an adventure. Starting and staying healthy is key to having a good time. Whether you’re about to jump on an international flight or hit the road on a car camping adventure, here are a few travel tips to help you stay well while away.

Check in with your doctor
See your doctor 1-2 months before you leave – especially if you’re traveling outside the country. Your doctor may suggest certain vaccines or medications. And depending on your destination, you may be required to have a COVID-19 test before you go – so be sure to leave enough time to get your results. Also, check the Centers for Disease Control and Prevention’s latest information for travelers.

Bring your medications
Remember to refill your prescriptions before you leave and have a list handy in case anything gets lost. Also bring any over-the-counter medications you typically need or may need in certain conditions (allergies, asthma) as they may not always be easy to find. Carry prescription medications in your carry-on, not checked baggage. Also have both paper and digital copies of your COVID-19 vaccine card with you.

Know your health coverage
Your health care provider may offer a travel clinic in your area to contact before you go as well as other care options at your destination.

Diligent hygiene
We all have a lot of contact with germs and bacteria every day, and exposure increases when traveling. Reduce your chances of getting sick by washing your hands often, especially before eating, and carry wet wipes and hand sanitizer so you can freshen up when soap and water aren’t available.

Currently, the CDC recommends people aged 2 years or older (including passengers and workers) wear a well-fitting mask or respirator over their nose and mouth in indoor areas of public transportation (airplanes, trains, buses, ferries) and transportation hubs (airports, stations, and seaports).

Eat and drink in moderation
It’s easy to overindulge on vacation. It helps to strike a balance between healthy meals and occasional splurges. If you have a hearty dinner planned, try eating lighter, plant-based foods during the day. Remember that eating a healthy mix of foods, including fruits and vegetables, also boosts your immune system and even improves your mood! Also remember to be mindful of good practices when it comes to undercooked food and unsafe tap water.

Stay hydrated
When you’re outside enjoying the sun, it’s easy to forget to drink enough water. This can make you dehydrated, causing fatigue, headaches, and serious health problems in severe cases.

Stay on top of your water intake by:
•Keeping a full bottle of water with you and bringing extra water for any children or pets along.
•Bringing an empty water bottle through airport security and filling it at a drinking fountain.
•Using a mobile app to track how much water you’re drinking.

Be active
Even a pure relaxation vacation should include at least 30 minutes of physical activity each day. Exercise improves your energy level and reduces stiffness from an unfamiliar bed. Before you go, see what kinds of options there are where you’re going.

Sunscreen should be your best friend
Hours sightseeing or at the beach mean more time in the sun’s harmful rays. Sunscreen with an SPF of at least 30 is recommended. Reapply every 2 hours. This helps prevent sunburns and reduces your risk of developing skin cancer. You should also wear a hat for added protection.

Rest up
Traveling takes a toll on your body – especially if you leave your time zone. It’s tempting to try to see and do everything. But exhaustion increases your risk of illness and injury.

It’s important to listen to your body and rest when you’re feeling mentally, emotionally, or physically tired. Even an afternoon nap can help you feel refreshed and renewed.

Jet lag can derail the best intentions of staying healthy and can interfere with your ability to enjoy yourself. To avoid it, try using melatonin or drinking chamomile tea to help you sleep on your flight and the first few nights once you reach your destination. Earplugs and an eye mask can help tune out any sensory distractions. Don’t use your smartphone, tablet, or laptop before sleeping.

Making life long vacation memories can’t be beat! It’s also important that you feel your best while there. Remember, Bliss on Broadway offers a full range of skin care treatments, massage and nail care. Perfect before you go or upon your return! Call us at 562-439-4333 or visit BlissonBroadway.com.

Some simple ways to maximize your natural lashes

Thick, luscious eyelashes are one of the most sought-after beauty features, and while lash extensions, lifts, and tints are all options, gorgeous natural lashes can effortlessly elevate any look.

Your lashes serve a functional purpose as well as look good – eyelashes protect the eyes from light debris. They also act like sensors that warn the eyes of potential danger when objects come close.

Part of having great eyelashes is simply genetics but there are a few tricks you can integrate into your beauty routine to maximize the growth of naturally thicker and fuller lashes. As with anything you use on your body, be cautious and check with your dermatologist or physician if you have any questions or if you have any allergies.

Take it easy!
Never tug at your lashes, and avoid rubbing your eyes. The lash root is very delicate and lashes can easily break. If using a lash curler, don't pull on your eyelids. Remove clumps from mascara only when the mascara is still wet and easy to comb through. Remember to remove mascara before you go to sleep– the stiffness from the mascara can break lashes. Use a gentle makeup remover and pat or dab at your lids, don't rub or pull.

An eyelash can last about three months before falling out and then can take two or more months to completely grow back. Damage can also make the hair more fragile, thinner, and shorter when it does grow back in. So be careful! If you damage the follicle enough, it will stop producing lashes.

Hygiene
Toss your old mascara to help keep eyes and lashes healthy. Get a new tube every three to six months to help your mascara stay free of germs, which can lead to infection. Also, remember to replace mascara and any other makeup used after having a case of pink eye or any eye illness.

Castor oil 
Derived from the bean of the castor tree, castor oil is both safe to use and extremely moisturizing due to its high concentration of fatty acids and vitamin E, according to dermatologists. Gently apply the oil to the root of your lashes to help moisturize the area and promote natural growth over time. Keeping lashes hydrated promotes follicular development. It’s a safe way to make your natural lashes healthier, fuller, and more voluminous, but it might not necessarily lengthen them. Castor oil also contains ricinoleic acid – something that's been shown to reduce the effects of proteins in our bodies associated with hair loss. With regular use of the oil, lashes should have less breakage and have more luster in two to three weeks but it can take as long as a few months.

Vitamin E
Another excellent serum for promoting eyelash growth is Vitamin E, which has a number of significant benefits to skin overall. It’s a powerful antioxidant, which can help reduce the oxidative damage resulting in hair loss. It also contains tocotrienol compounds that may help increase the number of hair strands and may contribute to longer eyelashes. Look for a premium-grade formula with nothing but pure vitamin E oil and is free of any preservatives, fragrances, or sulfates.

Aloe Vera and daily cleaning
Caring for your eyelids and lash line makes all the difference in maintaining healthy eyelashes and reducing fallout. Aloe Vera is a great hydrating ingredient which can help to keep the skin moisturized and sets your eyelashes up to grow – especially in tandem with castor oil. Take extra care to clean your lashes before applying any additional ingredients to avoid buildup – eye makeup, mucus and oil can stick in lashes and limit growth.

Green Tea
Drinking green tea can be a great way to improve your overall health, and in turn strengthen the follicles of your lashes from the inside out. Green tea contains flavonoids called epigallocatechin-3-gallate (EGCG) which improve the length as well as volume of lashes. You can also apply it on the lashes by placing a green tea bag on your lids or dipping a cotton swab in the green tea and dabbing it on your lashes every day.

While not immediate, you should see changes in the length and volume of your lashes within eight weeks. Cleaning your lashes daily is one of the most essential steps to avoid buildup of ingredients, but it may inadvertently cause breakage. Skipping waterproof mascara that requires intensive scrubbing to remove, can help protect against breakage.

A little extra care as well as the other tips above will all but guarantee you stronger and healthier natural lashes.

Remember to take good care of not just your lashes but your face, body and soul – inside and out! Bliss on Broadway offers a full range of skin care treatments, massage and nail care. Call us at 562-439-4333 or visit BlissonBroadway.com.

Ten simple ways to better lymphatic health

The word circulation might not bring to mind snot or sweat. But healthy circulation does include two tandem systems: the cardiovascular circulatory system and the lymphatic circulatory system.

‘Lymph’ is a clear fluid that collects and carries proteins, fats, bacteria, and excess fluid and damaged cells around the body via tube-like structures called lymph vessels. Lymph fluid is transported to lymph nodes where the fluid is routinely processed and cleaned by immune cells (also known as white blood cells).

There are approximately 700 lymph nodes throughout the human body. They monitor the lymph flowing into them and produce cells and antibodies, which protect our body from infection and disease. The spleen and thymus are lymphatic organs that monitor the blood and detect and respond to pathogens and malignant cells. The lymphatic system also plays an important role in the absorption of fats from the intestine.

When the lymphatic system is not formed well or has been damaged by surgery, radiation therapy or tissue damage, a swelling of a part of the body may occur – most commonly the legs or arms. If this swelling lasts more than a few months, it is called lymphedema.

Poor lymphatic function can also have a role in obesity, Crohn’s disease and other disorders. Your lymphatic system plays a big part in your immune health, prevents various cancers and strengthens your immune system. However, it doesn’t have a powerful organ like the heart to keep fluid flowing. Instead, your lymphatic system must be stimulated.

Here are some ways you can improve lymphatic health:

A lymphatic massage specialist
While the heart continuously pumps blood through the blood vessels, the lymphatic system relies on the movement of smooth muscles to transport fluid through the lymph vessels. Massage of any type can help with this, but if you feel your system needs more care, consider decongestive lymphatic therapy (DLT) or manual lymphatic drainage techniques (MLDTs). Slow, gentle and rhythmic movements applied to the skin near the armpits, neck, arms, legs and feet stimulate the lymphatic system and increase healthy lymph circulation. Lymphatic drainage has been shown to reduce swelling (known as edema) and assist with health conditions such as lymphedema and fibromyalgia. A trained professional can perform lymphatic drainage or you can learn basic drainage techniques to use on yourself at home.

Do it yourself
Learn self-massage techniques through the many good online resources. Consider tools like a jade roller or a gua sha stone to use in your skin care routine on a daily basis. They help break up tension due to stagnation from water retention, muscle tightness, or other congestion.

While gua sha tools can be used all over the body, they're especially beneficial for the face. They feel cooling and soothing and help boost lymphatic drainage to reduce puffiness and inflammation. There are immediate benefits and there’s a long-term aspect, too. Gua sha can help stimulate collagen production to fill in fine lines and boost skin elasticity.

Water
Dehydration is one of the most common causes of lymphatic congestion, which can worsen existing lymph problems. Drinking sufficient water throughout the day encourages healthy lymphatic function and reduces water retention.

Hydrotherapy
Use hot and cold water and steam to stimulate your capillaries encouraging them to open and release toxins. This can include going to the sauna, or even steaming up your bathroom with a hot shower and soak!

Switching between hot and cold water also stimulates your circulation. Many spas with saunas and steam rooms also have cold baths or showers to help you get the full scope of hydrotherapy.

Apple cider vinegar
Apple cider vinegar can help detox your body by clearing lymph nodes. It helps promote circulation and detoxify the liver. The acid in the vinegar binds to toxins that can assist in removing them from the body. The vinegar’s potassium content also helps to break up mucus in the body and clearing the lymph nodes, aiding removal of toxins.

Cardio and strength training
Different forms of exercise can promote healthy lymphatic activity – run, walk or regularly standing up and stretching throughout the day. Cardio, defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time, keeps your cardiac system moving, but sweat also helps drain the lymphatic system. One great example is trampolining. Through the jumping motion, you not only move lymph from your sinuses to your throat, but the opposite way, as well. The muscle movements of strength training anaerobic exercises also help push lymph through the muscles to drain.

Comfortable clothes
Tight clothes can cut off your circulation and trap fluids in the wrong places. Keep things comfy, especially during exercise.

Deep breathing
Stimulate the lymphatic system with deep breathing – it serves a pump for the lymphatic system and keeps lymph fluid flowing at an ideal pace to remove harmful toxins while blood carries oxygen to the body. Yoga, meditation, or simply making sure you take a few deep breaths throughout the day are all ways to add deep breathing to your routine. 

Algae supplements
Kelp, nori, spirulina, wakame, chlorella, and dulse are all types of seaweed and algae that your body loves. Not only are they excellent at cleansing the body, they’re also incredibly nutrient-dense, providing high amounts of iron, omega 3’s, Vitamin A, protein, magnesium, B vitamins, iodine, and chlorophyll. There are a lot of simple ways to incorporate algae into your diet!

Eat smart
A healthy diet full of alkaline foods and vegetables that provide a full range of vitamins, minerals and nutrients, including healthy fats, helps your body’s systems function best. Healthy fibers scrape toxins from the digestive system. They are also vitamin-packed. Cranberries have especially high detoxifying properties.

Your lymphatic system is always working to keep your body balanced. Maintaining its health is critical not only for its own role but its importance in many other systems in your body. Bliss on Broadway offers many types of massage as well as other full service treatments for your skin, body and mind. Gua sha tools and other skin and body care products are also available in our shop. Call us at 562-439-4333. http://www.blissonbroadway.com/