With winter upon us, there is no better time to amp up your self care game! The pandemic might make a day at the spa out of the question, but there is no reason why you can’t create your own luxurious spa experience at home.

And the best part? It’s totally possible to execute your spa day naturally, without chemicals or high-end products. DIY home spa treatments not only save you money, but they can help you avoid some of the harmful chemicals found in store-bought formulas.

To get your spa day started, first, set the scene. Fill your bathroom with scented candles, then add fresh flowers or potted plants to give your home spa an opulent atmosphere. If you have an essential oil diffuser, fill it with your most soothing scents. 

And don’t forget refreshments! To capture that luxurious day spa feeling, make your own infused water with fresh fruits and vegetables—our favourites are cucumber, lemon, grapefruit, and melon. Remember to save yourself a couple cucumber slices for your eyes. Believe it or not, they really do hydrate and reduce puffiness.

Now you’re ready for your treatments. You might be surprised by how easy it is to create a fancy spa treatment with everyday ingredients from your pantry.

Hair

At this time of year, hair can get dry and brittle, especially at the ends. A hair mask is the perfect antidote. To make your own hair mask at home, simply mix 2-3 beaten eggs with a few drops of lemon juice. Then, coat your hair from roots to tips, wrap it in a towel, and wait at least 20 minutes. Rinse with cool water, then wash normally with shampoo and conditioner.

Face

There’s absolutely no need to spend tons of money on fancy sheet masks from cosmetics stores when the best face mask can be found right in your fridge! For an easy DIY mask, coat your face in a thick layer of plain yogurt—yes, you read that right. Yogurt is full of probiotics, which can help to reduce acne and redness in your skin. For other added benefits, consider adding honey and turmeric to help oily skin, or aloe vera to soothe irritation.

Hands

Give your hands some love with an all-natural lemon sugar scrub. To make your own exfoliating hand scrub, mix one part vegetable oil with two parts granulated sugar. Then, add a little lemon juice and zest for a fresh, spa-like aroma. The rough sugar mixture will gently remove dead skin, smoothing and softening your hands. When you use the scrub, pay extra attention to your knuckles and nail beds to maximize the benefits of your treatment.

Feet

Nothing feels extravagant quite like a long foot bath. Instead of stopping at regular soap and water, try mixing up a moisturizing foot soak formula to fight winter dryness. Simply pour hot water into a small tub and add one cup of coconut milk and a scoop of honey. The special properties of the coconut and honey will leave your feet feeling soft and supple after a good soak!

Learn more about healthy lifestyles:

If you’re moving towards using more natural products in your home, why not grow your own?

One of the most useful natural products you can grow in your own home is aloe vera. A lush succulent with long, thick branches, aloe vera is known for its many useful properties. 

It also happens to be one of the simplest houseplants to grow. Aloe vera can be found in most garden centres and requires only basic care to thrive indoors. To get started, plant your aloe vera in a pot equipped with a drainage hole and place it in an area that receives partial or indirect sunlight for at least six hours per day. 

Aloe vera plants are accustomed to arid climates, so they require only infrequent watering. However, when the top third of the soil is dry—about every two to three weeks—water your plant thoroughly. 

Once your aloe vera plant is mature and thriving, you can harvest branches and use the gel inside for various beauty and medicinal needs. To harvest, simply cut off a branch from the outside of the plant, slicing close to the stem. Next, use a knife (or your fingers) to separate the outer skin and then save the inner gel.

Treat a sunburn

Sunburn treatment is undoubtedly the most common use for aloe vera. The next time you get too much sun, apply the gel from your aloe vera directly to the burn to cool and soothe it. Don’t be afraid to be generous with it!

Clear up acne

Aloe vera gel has been shown to clear up mild to moderate acne by reducing inflammation and hydrating the skin. Application is straightforward—simply smooth the gel directly onto your skin after cleansing.

Clean your teeth

Believe it or not, aloe vera can also make for an effective mouthwash! First, mix the gel with water, then use the solution to rinse your mouth. Because the plant is antibacterial and antiseptic, it has a similar effect to mouthwash. As an added bonus, the anti-inflammatory properties can also soothe inflamed gums.

Wash and condition your hair

If you’re looking to cleanse your hair naturally without stripping its natural oils, aloe vera is your new best friend. Because of its moisturizing properties, it also doubles as a conditioner, making it a stellar 2-in-1 hair care system.

Soothe bug bites

If itchy bites are driving you up the wall, aloe vera will come in handy. Apply liberally to affected areas and enjoy instant relief from your symptoms.

Gel your hair

A dime-sized amount of aloe vera gel can be more than enough to define curls and add volume to any hair texture. Similarly, it can be used as a brow gel to add colour and definition.

Keep produce fresh

Using aloe on fruits and vegetables can help keep them fresh for longer by blocking the growth of bacteria on the surface. Coat the outside of your produce in aloe vera gel to preserve them for longer on the counter or in the fridge.

By Dr. Rachelle Viinberg, BSc, ND

As an Olympic rower, I was no stranger to chronic injuries. With 18 training sessions a week, some level of pain or discomfort was expected. At best, the developing injury is minor. At worst, it is a career-ender. 

Three months out of the 2012 Olympics, I faced the latter. I herniated a disc during weight training just a few days before the team announcement. In the past, this same injury sidelined me for an entire year.

I needed a solution. Fast.

I first heard about the powerful anti-inflammatory properties of curcumin (derived from the spice turmeric) during my medical training. With the deleterious effects of Non-Steroidal Anti Inflammatory Drugs (NSAIDs) in mind, I was entirely open to giving high-dose curcumin a try. 

What happened next was nothing short of extraordinary. I started out bedridden, unable to even dress or drive my car. After taking three capsules (1.5g) 3-4 times per day, I progressed to being back on the water within three weeks and was fully recovered by five.

Now I don’t want to paint curcumin as magic. I had adjunctive treatment with some of the best chiropractors, physiotherapists, and acupuncturists in the country. Yet even the medical team was shocked at my recovery rate, which was a far cry from my previous one-year recovery time with the same injury. 

Of course, with my positive experience, I told many of my teammates that were suffering from chronic tendonitis due to repetitive strain. The mechanics of rowing caused the injury, and taking time off to heal was frowned upon so close to the Olympics. However, with the help of high-dose curcumin, many of them were able to bring the pain back to a low-grade ache and maintain training on the water.

Curcumin doesn’t just benefit injured athletes. Curcumin is also extremely effective in resolving delayed onset muscle soreness (DOMS). This was useful when I had to perform the next day, whether for team selection or international racing. 

My own experience is not an isolated event. There are literally thousands of studies backing up the positive effects of curcumin. Currently, I use it to treat patients in my clinical practice for all inflammatory disorders, diabetes, and even depression, as it can pass the blood-brain barrier.  

Curcumin helped expedite my healing process, thereby getting me to the Olympics to win a medal. It helped my teammates realize their potential. It helps my patients with a high success rate. Magic? Perhaps not. Sound science? Definitely. Curcumin has the potential to benefit many people, with numerous medical challenges, in all walks of life. 

If you’re interested in trying curcumin to improve your health, Kardish carries several highly bioavailable Curcumin products!

Disclaimer: This is not medical advice. Curcumin may be contraindicated with certain medications and conditions. Please check with your Naturopathic or Medical Doctor before supplementing any product.

Did you find this information helpful and want to receive individualized care? We have exciting news, Dr. Rachelle is available for private Naturopathic visits. Book now at dr.kristylewis.ca/visits

About Dr. Rachelle Viinberg N.D.

Dr. Rachelle Viinberg has always had a passion for health and wellness. As an Olympic athlete, Dr. Viinberg deeply understands peak performance. However, after her retirement from elite sports, she was left having to re-learn how to take care of her body, manage an autoimmune disease, and nurture her daughter. Many years of naturopathic education have helped Dr. Viinberg take care of her own health, as well as her patients. Her strong passion for teaching allows her to share her knowledge with upcoming Naturopathic Doctors at the Canadian College of Naturopathic Medicine as a clinic supervisor. She uses the same philosophy with her patients as she does with her students – discover where you are and where you want to go. She’ll help figure out your path and assist with the motivation to get you there.

Having healthy sleeping habits can positively impact your emotions, productivity and stress levels. It is important to get into a routine of practising healthy habits to improve your well-being. If you’re someone who has trouble falling asleep at night, or looking to improve your sleeping habits, here are some tips you can follow:

Keep a consistent sleep schedule 

Try to go to sleep and wake up at the same time every day. Teenagers on average require 8 to 10 hours of sleep, whereas adults should be getting 6 to 9 hours of sleep. Make sure you set your bedtime early enough to acquire a minimum of seven hours of sleep.

Make your bedroom quiet and relaxing

Keep the room at a comfortable temperature. Make sure to clean up the extra clutter around your room before you head to bed. 

Turn off electronics 30 minutes before. 

The blue light in your cell phone and other electronic devices suppresses your melatonin levels. Your cell phone is also likely to keep you mind psychologically engaged. Try reading a book, listening to music, meditating or some form of art therapy instead.

Exercising regularly and maintain a healthy diet

High carb, high sugar and heavily processed foods can not only change your sleeping patterns at night, but can also have an impact on your mood. Make sure to not have a heavy meal before bed. If you feel hungry, opt for a light snack

Say no to caffeine & alcohol

After consuming your daily cup in the morning, try to avoid another dose of caffeine anytime after mid-afternoon. This includes Tea, soft drinks, and chocolate. Studies have shown, those who drink alcohol substances such as wine before bed, may fall asleep okay, but don’t wake up well-rested. 

It's starting to get warmer ??So let's have some fun in the sun.

But, safety comes first! Why choose a natural sunscreen? ?

Natural sunscreens are simple. They contain the minerals zinc oxide and/or titanium dioxide to create a physical barrier on your skin which block and reflect harmful UVA and UVB rays.

Green Beaver's sun-care products are natural, biodegradable and chemical-free. Protect your skin, without the sticky residue and harmful chemicals, when you have fun in the sun!