heath and wellness

Staying healthy these days sometimes seems impossible! I have to stop myself from buying all of the supplements, doing all of the cleanses, or learning about all of the new "diets". Here are some simple habits I have incorporated into my daily routine that help me feel good.

1. Wake up with the sunlight (or red light)

Exposure to natural sunlight helps regulate the body's circadian rhythm, which in turn influences the sleep-wake cycle and various physiological processes. Sunlight exposure early in the day is linked to improved mood, enhanced alertness, and better overall mental well-being. Alternatively, using a red light in the morning can simulate the sunrise and has been found to be less disruptive to the circadian rhythm than other artificial lights. This gentle wake-up can contribute to a smoother transition from sleep to wakefulness, reducing sleep inertia and promoting a more energized and focused start to the day.

Bontanny red light

2. Rebound for one minute

Rebounding, or trampoline exercise, facilitates lymphatic circulation. The rhythmic bouncing motion stimulates the lymphatic vessels, helping to move lymph fluid throughout the body. This increased circulation promotes the efficient removal of toxins, waste products, and cellular debris from the lymphatic system, contributing to improved immune function and overall detoxification. Regular rebounding sessions thus play a pivotal role in supporting a healthy and robust lymphatic system. I rebound for one minute upon waking to get my system going.

Rebounder

3. Drink kefir

Kefir is a rich source of probiotics, live beneficial bacteria that promote gut health. The probiotics in kefir contribute to a balanced and diverse gut microbiota, enhancing digestion and nutrient absorption. Additionally, kefir contains vitamins, minerals, and proteins, further supporting immune function, promoting bone health, and contributing to overall well-being. I make my own kefir with apple juice and a starter - it's super easy! Here's the recipe. 

4. Use a hip hook

I cannot say this enough-- if you sit for long periods of time, you need a hip hook. It helps counteract the negative effects of prolonged sitting on the hips and lower back. Sitting for extended durations often leads to tightness and stiffness in the hip flexors and surrounding muscles. Using a hip hook allows individuals to target and release tension in the pelvic area, promoting flexibility and reducing discomfort associated with prolonged sitting. Additionally, the hip hook encourages better posture and alignment, which can contribute to improved overall comfort and reduced strain on the lower back for those with sedentary lifestyles. I use mine once a day for 90 seconds on each side.

Aletha back and hip pain relief
Use code: JESSICAREY for 10% off 

5. Set my alarm for 5 minute stretch breaks throughout the day

Regular stretching helps improve blood circulation, preventing muscles from becoming stagnant and reducing the risk of stiffness and discomfort. I set a few alarms each day because otherwise, I would forget. Taking short breaks for stretching has been shown to boost energy levels, increase productivity, and alleviate mental fatigue, contributing to overall well-being and improved focus throughout the day.

I have struggled with back pain almost my entire life. It started with a car accident where we hydroplaned and flipped down a hill 1.5 times in my friend's truck. They said it was a miracle that nobody died or was seriously injured, but I walked away with a lifetime of back pain 😩. Since then, I have seen chiropractors, massage therapists, and physical therapists on and off for relief.

Lately I have noticed that every time I see my chiropractor, one of the first things he does is release my psoas muscle and I almost immediately feel better without him having to do much else (for reference, I never get manual manipulations aka "cracking" but I do get my Atlas adjusted if it needs to be). I started reading about the psoas muscle and realized that it is vital to back health (and really so many other things).

You may have a tight psoas if you sit for long periods of time, have bad posture, or have weak pelvic floor muscles. Besides back pain, a tight or weak psoas can cause so many issues like pain in your hips, pelvis, knees, and glutes. 

I have begrudgingly taken up Pilates again because it's known for improving psoas muscle health. And instead of seeing my chiropractor very often, I learned how to release the psoas muscle myself using a hip hook daily. (My chiropractor told me to have my husband or one of my kids try to release my psoas and that was a disaster 🥴, so he suggested a hip hook)  Having this device has been a game changer for me -- I have been using it for months and because I can relieve my own pain, I have doubled the amount of time between my usual chiropractor visits.

I love The Mark hip hook because:

• it's easy to use (lots of videos if you need help)
• it provides instant relief for me (more relief the more I use it)
• it's portable and I can bring it wherever I go (easy to pack when traveling, too)
• it's sturdier than the other hip hook on the market, which may not survive all of my travels

You can get 10% off using my code JESSICAREY here. 

Red light also helps to relieve my back pain, especially after sitting for long periods of time on an airplane or in a car. 

Red light (and near infrared light) has so many benefits. This is how I use it:

Joint pain relief: 10 minutes, 6-7 yimes/week (near-infrared light)

Muscle recovery: 10 minutes, 3/5 times/week (red + near-infrared light)

This is not medical advice, so please consult with your healthcare professional and do your own research before using light therapy. It has helped me (and my wallet from not having to pay for chiropractor visits) immensely.

Here's a link to the red light I use. 

Questions?

Ask below!

Back pain is no joke. I have suffered with it my entire life and even considered surgery in my 20s. The longest I had ever gone without seeing a chiropractor was probably 6 weeks. I've been using red light therapy for over a year now and it has been life changing. My chiropractor (who I haven't seen in 6 months), thought I moved away 😂 But no, I've just learned how to treat my back pain at home.

Red light (and near infrared light) has so many benefits. This is how I use it:

Skin health (wrinkles, acne, scars): 10 minutes, 3-5 times/week (red light) I recommend using a good serum (read more here).

Joint pain relief: 10 minutes, 6-7 yimes/week (near-infrared light)

Muscle recovery: 10 minutes, 3/5 times/week (red + near-infrared light)

Sleep and circadian rhythm: 10-15 minutes before bed nightly (red light)

Brain health: 10 minutes, 5-7 times/week (near infrared light)

Thyroid health: 10 minutes, 5=7 times/week (either red or near infrared light)

This is not medical advice, so please consult with your healthcare professional and do your own research before using light therapy. It has helped me (and my wallet from not having to pay for chiropractor visits) immensely.

Here's a link to the red light I use. 

BONUS: This past year, I have improved my eye sight using red light. You can read all about the recent study here. And luckily the red light that I use has the correct settings for red and infrared light to help your vision.

Eye sight: 3 minutes in the morning with eyes closed. (red + near infrared)

Did you hear that France has banned the sales of iPhone 12 for emitting too much EMF? The ANFR told Apple to resolve the issue or they must recall every iPhone 12 sold in the country 😱

We are surrounded by EMFs-- they are found wherever there is electricity, but some devices create more EMFs than others. If you have smart meters, computers, wireless routers, cell phones, microwaves, headphones and anything with bluetooth, there is EMF. There is debate as to whether or not EMF exposure is dangerous or increases your risk in cancer. If you search the topic online, you will see studies that say "yes" and those that say "no." Interestingly, the WHO has classified cell phone usage as a possibly carcinogenic to humans 😳  There is so much information out there and I am not entirely sure what to believe, but I have chosen to err on the side of caution. I am not going to wait for another study to prove that whatever device I'm using has been emitting too much EMF for the past however many years. And as a mom, I want to protect my kids from anything that could possibly harm them, within my means.

After doing tons of research on protection devices, I chose to use AiresTech LifeTune. Rather than blocking EMFs, AiresTech uses proprietary technology to transform the potentially harmful waves into biologically friendly waves. 

This is how we use their devices:

LifeTune Zone Max

The Zone Max covers 500 square feet of space. Instead of mounting them to the wall, we keep them in the bedrooms when we sleep and put them in the common spaces during the day. My husband and I also have one in our office- when my husband goes to work, he brings his Zone Max with him. I love that they also work in the car-- we take a couple on road trips and then put them in our hotel room/vacation rental when we are away. 

LifeTune Go

The Go covers about 12 square feet of space. I put them on a carabiner for my kids when they go places like dance class or robotics club. 

LifeTune One

The One covers about 6 square feet of space. I stick mine to my laptop and the family iPad. I would use one on my cell phone if I didn't already have an RF Safe case on it. If we had a tv or still used baby monitors, I would definitely stick one to those as well.

EMF exposure has been said to cause many health issues-- I believe it may have been the source of a heart issue I was dealing with 5 years ago, which appeared at the same time a tower went up very close my house. No doctors could figure out what was wrong with my heart, but after moving out of that house, the issues suddenly disappeared. Now that we're starting off in a new house with a clean slate, I feel better knowing that LifeTune devices are providing protection to reduce the effects of electromagnetic radiation to myself and my family.

Shop AiresTech LifeTune here for 25% off with code: JESSICAREY

Besides using LifeTune, we also take these measures:

• Instead of using WiFi at home, we hardwired our house and use ethernet cords to access the internet. Yes, there are unsightly cords everywhere- we just put them away when guests come over. If you cannot hardwire your house, at least turn off the WiFi router at night when you're not using it. I suggest putting it on a timer for ease.
• We moved our beds at least one foot away from the walls. There are high levels of EMFs in the walls of your house because that's where all of the electrical wiring is. We can at least avoid this while we are sleeping.
• We turn all of our computers and phones off at night or put them in a faraday bag. Also, never put your laptop on your lap or your cellphone in your pocket (or in your bra, ladies!). My husband won't carry a "man bag" 😂 so he puts his phone in a faraday bag in his pocket. 

 If you have questions, feel free to comment below!

Sleep is essential for overall health and well-being, affecting everything from mood and cognitive function to immune response and physical health. Most adults should aim for 8+ hours of quality sleep each night to ensure their bodies can repair and rejuvenate. However, many people struggle to fall asleep due to various factors, such as excessive blue light exposure from screens, high-stress levels, or an unbalanced diet. If you're finding it hard to drift off at night, implementing a few simple strategies can help you achieve a more restful sleep.

Limit Blue Light Exposure

One of the primary culprits of sleep disruption is blue light, which is emitted from our phones, tablets, and computers. To minimize its effects, consider adjusting your screen settings. For iPhone users, you can turn on "Night Shift," which reduces blue light by shifting the display to warmer colors. To activate this feature, go to **Settings** > **Display & Brightness** > **Night Shift**. You can schedule it to turn on at sunset or manually enable it to protect your eyes as evening falls. Limiting screen time at least an hour before bed can also help your body prepare for sleep.

Embrace Red Light Therapy

After the sun sets, incorporating red light therapy into your evening routine can significantly enhance your sleep quality. Unlike blue light, red light has a calming effect on the body, promoting melatonin production, the hormone responsible for sleep regulation. Red light exposure signals to your body that it's time to wind down, reducing the chances of insomnia. Consider using red light bulbs or a red light therapy device in your bedroom to create a soothing atmosphere conducive to sleep. I use Bontanny red light devices.

De-Stress Before Bed

Stress is a major barrier to restful sleep, so finding ways to unwind is crucial. Engage in calming activities such as reading a book, listening to classical music, or prayer and meditation. Staying off social media and other digital distractions can also help your mind relax and prepare for sleep. Creating a bedtime routine that includes these activities can signal your body that it’s time to wind down.

Be Mindful of Your Diet

What you eat plays a significant role in your ability to fall asleep. Foods high in sugar and caffeine can give you a burst of energy, making it difficult to settle down at night. Instead, focus on incorporating sleep-promoting foods, such as nuts, bananas, and leafy greens. Magnesium is particularly important for sleep quality, as it helps regulate neurotransmitters that promote relaxation. Approximately 70% of people are magnesium deficient, which can lead to sleep disturbances. Using a magnesium cream before bed can be an effective way to supplement your intake and promote deeper sleep. I use a tallow and magnesium oil cream. Use code JESSICAREY for 10% off.

Remember that prioritizing your sleep is an investment in your overall health and well-being. So tonight, set the stage for a peaceful slumber and wake up rejuvenated and ready to take on the day!

Recently, I celebrated my birthday, and in a light-hearted moment, I joked that I’m now 28 years old. To my surprise, some people who didn’t know me IRL took me seriously! My agent even chimed in, saying I can still convincingly play characters in their late 20s on TV. It seems my routine for youthful, radiant skin is paying off ☺️ After years of trial and error, I’ve honed in on a simple yet effective skincare routine that keeps me looking fresh and vibrant. Here are my four tips for beautiful skin that anyone can easily incorporate into their daily lives.

1. Red Light + NIR Therapy

One of the easiest and most effective ways I've found to improve my skin is through red light therapy. Red light and NIR can increase the release of ATP, which energizes facial muscles and give them a more toned appearance. It can also increase collagen production. Just 15-20 minutes a day can make a noticeable difference. The beauty of it? You can easily fit this into your routine—turn it on while you’re getting ready in the morning or set it up on your desk while you work. It’s like giving your skin a little boost of energy, especially if you aren't getting lots of sunlight. I use Bontanny red light devices. The unit in today's IG post is the BL-300P but I also use the BO-300 and the BL-2160 (can you tell I love red light?)

2. Methylene Blue Serum

In the morning, I apply a methylene blue serum, ideally before my red light session. Methylene blue is known for its antioxidant properties, helping to protect and rejuvenate your skin while enhancing collagen production. I use daily sunshine serum with copper peptides for its effectiveness and ease of use + clean ingredients. You can get 10% off here using my code JessicaRey. This serum works even better when in the sunshine or used in conjunction with red/NIR light.

3. Bone Broth

Another game changer for my skin is incorporating bone broth into my diet. I make mine at home, but if you’re short on time, you can find quality options like Bonafide Provisions in the frozen section of many grocery stores. I start each morning with a warm bowl of bone broth topped with an egg from our chickens. Not only does it provide me with energy without that heavy feeling, but it’s also packed with collagen and hyaluronic acid, which is essential for maintaining skin elasticity.

4. Castor Oil at Night

At night, I finish my routine with castor oil, which is fantastic for minimizing the appearance of wrinkles. Its moisturizing properties help keep my skin supple and youthful. I use this castor oil which has become a staple in my nighttime regimen.

The other day, I ran into my facialist at the supermarket. With a playful tone, she joked about me “cheating” on her since I haven’t had a facial in ages. But here’s the truth: I simply don’t feel the need for professional treatments anymore. My four-step routine has transformed my skin, making me feel confident and radiant without the extra help. It’s a reminder that sometimes, the simplest changes can lead to the most beautiful results.

Cheers to beautiful skin at any age!

More and more people are doing cold plunges lately. What's the hype about? 

Cold plunging, or cold water immersion, can offer several potential benefits for women. It's important to note that individual responses may vary, and it's always advisable to consult with a healthcare professional before incorporating new practices into your routine. 

Potential Benefits

1. **Improved Circulation:** Cold plunging may help stimulate blood circulation, which can be beneficial for overall cardiovascular health. Better circulation can contribute to the delivery of oxygen and nutrients to cells, supporting various bodily functions.

2. **Enhanced Muscle Recovery:** Cold water immersion is often used by athletes to reduce muscle soreness and speed up recovery after intense physical activity. This may be particularly relevant for women engaging in regular exercise.

3. **Skin and Hair Health:** Exposure to cold water may have positive effects on the skin and hair. It could potentially improve skin tone, reduce inflammation, and promote healthier hair. However, individual reactions to cold water may vary.

4. **Stress Reduction:** Cold plunging may trigger the release of endorphins, which are known as "feel-good" hormones. This can contribute to stress reduction and improved mood. Managing stress is crucial for overall well-being.

5. **Boosted Immune System:** Some studies suggest that exposure to cold water may stimulate the immune system. While more research is needed, it's plausible that regular cold plunging could have immune-boosting effects.

It's essential to approach cold plunging with caution, especially for individuals with certain medical conditions. Pregnant women, those with cardiovascular issues, or anyone with a medical condition should consult with a healthcare professional before attempting cold water immersion.

Starting a cold plunge routine can be invigorating, but it's crucial to approach it gradually to allow your body to adapt. 

Tips to get started:

1. **Start Gradually:** Begin with shorter exposure times and gradually increase the duration as your body adapts. Start with a quick dip or cold shower and gradually extend the time as you become more comfortable. This gradual approach helps your body acclimate to the cold.

2. **Choose the Right Temperature:** Opt for a temperature that is challenging but not extreme. Water that is too cold may be uncomfortable and potentially harmful. Aim for a temperature that provides a refreshing sensation without causing excessive discomfort. The recommended temperature for women is between 55 and 57 degrees Fahrenheit.

3. **Listen to Your Body:** Pay attention to how your body responds during and after the cold plunge. If you experience intense discomfort, numbness, or any adverse reactions, stop immediately. It's crucial to respect your body's signals and adjust your routine accordingly.

4. **Combine with Warm-Up:** Consider incorporating a warm-up routine before the cold plunge. This could include light exercises or a warm shower. Warming up can help prepare your body for the cold exposure and improve the overall effectiveness of the routine.

5. **Be Consistent:** Consistency is key when establishing any new routine. Aim for regular but manageable cold plunges. Whether it's a few times a week or daily, maintaining consistency can help your body adapt over time and maximize the potential benefits.

Before starting a cold plunge routine, especially if you have any underlying health conditions, it's advisable to consult with a healthcare professional. They can provide personalized advice based on your individual health status and help ensure that cold plunging is safe for you.

It’s a scene many of us know all too well: lounging by the pool or at the beach, having just enjoyed a refreshing swim, and deciding to hang out in our wet swimsuits for a bit longer. Whether it’s because we’re enjoying the sun, chatting with friends, or simply too relaxed to move, staying in a damp swimsuit is a common practice. However, while it might seem harmless, this seemingly casual habit can have some unintended consequences for your health and comfort.

From a medical standpoint, remaining in a wet swimsuit can lead to several issues. Wet swimsuits create a damp environment that can promote the growth of bacteria and fungi. This can increase your risk of developing skin infections, such as fungal rashes or bacterial infections. Additionally, the moisture can cause irritation and chafing, particularly in sensitive areas. Prolonged exposure to a wet suit can also lead to a condition known as "pruritus," which is characterized by persistent itching. For women, staying in a wet swimsuit can disrupt the natural balance of flora, leading to yeast infections or other similar issues.

To avoid these potential problems, it's best to take a few simple steps after swimming. First, always bring a change of clothes with you, so you can switch out of your wet swimsuit and into something dry and comfortable. Alternatively, you could pack a second dry swimsuit for lounging around and sunbathing. If changing clothes isn’t immediately possible, make sure to dry off as thoroughly as you can with a towel before putting on a dry clothes. Keeping your skin dry and free from lingering moisture is key to preventing discomfort and maintaining good hygiene. By incorporating these practices into your post-swim routine, you’ll not only stay more comfortable but also safeguard your health.

So, next time you find yourself lounging around in a damp swimsuit, remember these points. It’s easy to overlook the importance of staying dry, but taking a few minutes to change into dry clothes can make a big difference for your skin and overall well-being. Don't forget to grab one of our wet bags- they're perfect to transporting your wet swimsuits home (but rinse them off and lay them flat to dry once you're there 😉).