Prayer, fasting, and thanksgiving–these three pillars of the spiritual life are often emphasized in Advent and Lent, but their place in the Christian life extends into the liturgical year; incorporating them regularly into your life will bear fruit in your soul all year long.

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The Church, in her wisdom, offers you set days throughout the year to join with your brothers and sisters in prayer, fasting, and thanksgiving called Ember Days.

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Ember Days are a traditional observance in the Catholic Church that occur four times a year—roughly at the start of each season. They are three days set aside for prayer, fasting, and thanksgiving, and they serve as an opportunity for spiritual renewal and preparation.

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While these days are no longer obligatorily observed, they are highly encouraged, as prayer, fasting, and thanksgiving assist in the growing of the habit of virtue.

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The Ember tides always take place on the Wednesday, Friday, and Saturday following a specific feast. Wednesday and Saturday are days of fasting and partial abstinence (meat permitted at one meal) while Friday is a day of fasting and full abstinence.

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• Winter or Advent Ember Days take place after the Feast of St. Lucy (December 13th). On these days, give thanks for the olives that make holy oils for the Anointing of the Sick.
  
  
• Spring or Lenten Ember Days take place after Ash Wednesday (moveable, February 4th-March 10th). On these days, give thanks for the flowers and bees that make the blessed candles used for Baptisms and upon the altar.
  
  
• Summer or Whit Ember Days fall after the Solemnity of Pentecost (fifty days after Easter). On these days, give thanks for the wheat used to make the hosts.
  
  
• Autumn or Michaelmas Ember Days are after the Feast of Exaltation of the Holy Cross (September 14). On these days, give thanks for the grapes that make wine that will become the Precious Blood of Christ.

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You can remember these feast days with the mnemonic:  “Lenti + Penti + Cruci + Luci.”

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Ember Days provide us with an opportunity to pause, reflect, and renew our spiritual lives in preparation for the changing seasons. By embracing the traditions of prayer, fasting, and thanksgiving associated with Ember Days, we can draw closer to God and experience His grace and blessings in our lives.

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As you observe Ember Days, may you be filled with a deep sense of gratitude for God's providence, and may His grace sustain you as you journey through the seasons of life.

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In our battle for the good life, obstacles will always come up. Fortitude helps us remove those obstacles. Do you face any of these roadblocks in your quest to build better habits?

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The Inner Obstacle - “I don’t feel like…”

Feelings can get in the way as we’re building good habits. Sometimes, these feelings have to do with an unpleasant aspect of our good habits. Other times, they have nothing at all to do with the habit we’re trying to build. We’re just in a bad mood. One way to break out of a funk is to use what the gaming world calls “power-ups.” In her TED talk, Jane McGonigal (link) explains that video game designers have discovered the sweet spot for making games hard enough to keep players interested while making them easy enough to win: a ratio of 3 power-ups for every major enemy the player has to face. In real life, these can take the form of getting up and stretching, taking a walk outside, taking a few deep breaths, listening to music, enjoying a snack, connecting with a friend, having a brief moment of prayer, etc. What are some “power-ups” you’re already doing? What “power-ups” could help you take your good habits to the next level?

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Outer Obstacle #1 – “I don’t have time to…”

A homeschooling mother of 5 had “no time to pray.” Her spiritual director suggested she get a subscription to Magnificat and put the periodical on her kitchen table. Then, whenever she had a free minute, she was supposed to grab the Magnificat and pray with it. This woman with “no time” was soon praying 90+ minutes a day with these “power minutes .” Don’t underestimate the power of a minute. Can you write a blog post in a minute? No. Can you write a headline? Yep. Can you jot down a few ideas? Yes ma’am. Can you get just one idea out of your head and onto a scrap of paper you keep in your pocket? Absolutely. (St. Josemaria Escriva wrote 3 books with this method.) All we have is the present moment. Don’t waste your minutes. Each one is precious. You will never get it back.

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Outer Obstacle #2 – “Look at this mess. I can’t…”

My mom is an exceptional “piler.” She has piles of things all through her house. Growing up in that environment, my comfort level with “untidiness” is incredibly high. And all that clutter can be distracting. And I’d love to fight it. To throw it all away or give it to Catholic Charities. The reality is, I kinda like living in clutter. It makes me feel at home. Now, if that’s not you, by all means, get rid of your clutter. But if you’re like me, maybe you can try to add some “positive clutter” in your life. Want to pray more? Why not keep various devotional books spread throughout your house? Want to exercise more? What about putting an exercise mat where you normally watch TV? Want to snack healthier? Couldn’t you put some nuts in a bowl on the kitchen counter? Habits start with cues. You can build habits easily if you make your mess work for you.

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The Intimate Obstacle – “My family will never go for…”

While sometimes it’s just an excuse to avoid the pain of change, the reactions of our family members can push us away from habits that are important to us. Ideally, you’d recruit them to help by having a Crucial Conversation. It begins with answering the question: What is the over-arching goal that we can all agree on here? Starting with an agreement on a common objective can shift the conversation from adversarial to cooperative. And while we can share our goals and how we plan to get there, we can also take the time to listen to our loved ones’ concerns. Maybe there’s something legitimate there that can cause us to tweak our original plan. Other times, we may need to look outside our family for support - to a peer group or a mentor .

Conclusion

The bad news is building good habits is tough. The good news is you’re tougher. You’re made in the image and likeness of the Almighty, and He has sent His Spirit of fortitude upon you. As an incarnate spirit, you are more than any obstacle you face. Be tenacious. Keep fighting. Whatever it takes. No matter what.

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In a culture that glorifies hustle and productivity, the importance of rest and restoration–even in your fitness journey–cannot be overstated.

Unlike intense exercises, restorative workouts are gentle yet effective exercises that help you recharge and restore your energy. Regularly incorporating these movements into your workout will help strengthen and care for your body.

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‍Understanding Restorative Workouts

Restorative workouts encompass a variety of low-impact exercises that help ease pain, restore joint and muscle movement, and activate the parasympathetic nervous system (aka your “Rest and Digest” system) and are particularly beneficial to do after a tough workout.

Because these exercises focus on gentle, mindful movements, they rejuvenate both your body and your mind.

They also promote a holistic approach to health and wellness as they offer a wide-range of healing benefits:

1. Reduces Stress: Through deep breathing, gentle stretching, and mindful movement, restorative exercises activate the body's relaxation response, reducing cortisol levels and promoting a sense of calmness.
   
   
2. Enhances Flexibility and Mobility: By focusing on stretching and lengthening muscles, restorative workouts improve flexibility and mobility. This is especially beneficial for individuals recovering from injuries or dealing with chronic pain, as gentle movements help release tension and restore range of motion.
   
   
3. Improves Sleep: Sleep plays a crucial role in overall health, and restorative workouts can help promote better sleep patterns. The relaxation techniques incorporated in these exercises make it easier to fall asleep and experience deeper, more restorative sleep.
   
   
4. Prevents Injury and Promotes Healing: Restorative exercises play a crucial role in the recovery process, whether from intense physical activity, injury, or illness. These gentle movements promote circulation, reduce inflammation, and aid in muscle recovery. Restorative workouts help individuals recover more quickly and effectively, reducing the risk of overuse injuries and promoting long-term health.
   
   
5. Promotes Long-Term Wellness: Unlike high-intensity workouts that may lead to burnout or injury, restorative exercises offer a sustainable approach to wellness. These gentle practices can be integrated into daily routines, serving as a consistent source of rejuvenation and self-care.

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‍Incorporating Restorative Exercises into Your Workout

At Pietra Fitness, we're dedicated to promoting holistic health and well-being, which is why we offer a variety of restorative wellness classes in our Online Studio. 

Designed to nourish both body, mind, and soul, our restorative workouts incorporate gentle stretches and Christian meditation. Our trained instructors guide you through proven practices that ease stress, enhance flexibility, and improve your energy levels. 

Whether you're looking to unwind after a busy day, recover from intense physical activity, or simply reconnect with yourself, our restorative workout classes offer the perfect opportunity to recharge and restore balance in your life. 

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Join us in our Online Studio and embark on a journey toward greater health and well-being today.

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Before his Ascension into heaven, Jesus left his disciples with a final command: 

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“All power in heaven and on earth has been given to me. Go, therefore, and make disciples of all nations, baptizing them in the name of the Father, and of the Son, and of the holy Spirit, teaching them to observe all that I have commanded you. And behold, I am with you always, until the end of the age” (Mt 28:18-20).

However, this “Great Commission” wasn’t just meant for the disciples with Him on the mountain but for all of us; because, by virtue of our baptism, we too have become disciples of Christ and are sent on the same mission.

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Many Catholics tend to consider the missionary mandate to be a call for the few rather than the obligation of all. We look at people with certain gifts and charisms (or people with large followings on social media) and think that they are just specially qualified by God to bring the Good News to others. I could never do what they do.

But if you look throughout the Bible and even at the Twelve Apostles, you’ll find yourself in good company as God often chose people who seemed “unqualified” for the job.’

The world needs the Good News; and you have it. 

With this gift of faith, you have been given a duty to proclaim it to others–both in word and deed. 

But what does this look like practically speaking?

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Begin where you are

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While it’s true that everyone is called to evangelize, not everyone is called to give up their jobs and go to faraway lands spreading the Gospel. In fact, your actual neighbor might be in just as much (if not more) need to hear about Jesus than someone in another country.

“Stay where you are. Find your own Calcutta,” St. Mother Teresa wrote. “Find the sick, the suffering, and the lonely, right where you are — in your own homes and in your own families, in homes and in your workplaces and in your school.”

Consider where God has called you to in this season of life; who are the souls in need of your love and care? Their physical and spiritual well-being are your concern. 

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Invest in friendships

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For three years of His public ministry, Jesus built up a true friendship with His apostles, and the parables and the preaching that followed flowed from that.

Think about the people in your life and in your community; how can you become an authentic friend to them? Maybe it’s as simple as introducing yourself to a new person at your parish or inviting your neighbors over for dinner. 

True evangelization and conversion rests on the foundation of an Authentic friendship.

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Live a life worthy of imitation

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Living our life as a true witness to our belief in Jesus is necessary in evangelizing others. When we act on our beliefs, when we “walk the walk,” when we make God the center of our life, it shows and it makes a difference in the lives of the people around us.

Pope St. Paul XI in his papal encyclical Evangelii Nuntiandi writes: “Through this wordless witness these Christians stir up irresistible questions in the hearts of those who see how they live: Why are they like this? Why do they live in this way? What or who is it that inspires them? Why are they in our midst? Such a witness is already a silent proclamation of the Good News and a very powerful and effective one.” 

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Tell the Good News

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However, many of us tend to rely only on our “witness” rather than our words to do the talking for us when it comes to the task of evangelization; but small personal acts of faith and devotion alone are not enough. 

Pope Paul XI continues in Evagenlii Nutiandi: “even the finest witness will prove ineffective in the long run if it is not explained, justified — what Peter called always having ‘your answer ready for people who ask you the reason for the hope that you all have’ — and made explicit by a clear and unequivocal proclamation of the Lord Jesus” (No. 22).

Evangelization requires an explicit proclamation of the Gospel message– that Jesus suffered, died, and rose again to restore our relationship with God, broken by our sin, because He loved us so immensely. 

Share your story, talk about how you’ve seen God working in your life, and invite others to join you in growing closer to God. 

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Walk with Them 

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When someone chooses to accept Christ, to become his disciple, they need to be strengthened and have their faith deepened through study and through the reception of the sacraments. 

Invite people (back) to the sacraments, and offer to go along with them. Accompany them to RCIA, begin a Bible study, or a spiritual book club, or pray with them.

If you helped open the door of faith to someone, don’t just leave them on the doorstep all alone. Help bring them in. 

Living out the Great Commission takes courage, especially in a culture that is hostile to the Truth, but you do not need to be afraid. Jesus Himself promises: “I am with you always, until the end of the age.” He will give you the grace and the words you need.

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The Problem of Pleasure

When Daedalus gave his son wings, Icarus took off for the most enjoyable experience of his life. As he headed towards the warmth of the sun though, something happened. The wax that held his wings together began to melt. The wings broke apart and he fell into the sea and drowned. This fable reminds us of a truth we all know: Not everything that feels good is good. This distinction between feeling good and being good can lead us to classify 4 types of experience:

• Category 1: feels good and is good. This is called virtue or holiness.

• Category 2: is good but doesn’t feel good. This is called continence.

• Category 3: feels good but isn’t good. These are various sins of intemperance.

• Category 4: doesn’t feel good and isn’t good. This is when vice becomes self-destructive addiction.

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Spiritual “Anemia”

A man wandered through the desert for two weeks until he was on the verge of collapse from hunger and thirst. Suddenly a bag of Oreos and a chilled two-liter bottle of Coke appeared before him. As he reached for them Little Miss Church cried out, “Stop! No! You can’t have that! That’s bad for you!” The man put them away and waited for the lady to leave before enjoying his feast. This illustrates the life of many Christians today. They starve their hearts of beauty in their life of faith and then indulge in spiritual and emotional junk food when no one is looking. This double life is not what we were made for. How are we to break out of this cycle of starving and binging?

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Feast of Faith

Later this same man from the desert was again presented with a bag of Oreos and a two-liter of Coke. He didn’t touch them. He didn’t experience any draw towards them. His hunger and thirst were already satisfied. He’d just eaten Thanksgiving dinner. If we allow ourselves to feast on the riches of beauty in the Christian faith, we will have no need for “junk food.” Card. Ratzinger in his interview with Vittorio Messori known as the Ratzinger Report stated: “The only really effective [argument] for Christianity comes down to two arguments, namely the saints the Church has produced and the art which has grown in her womb.”

The saints model for us what it’s like to live in Category 1. While they suffer, they have an inner strength, joy, and levity that we long for. While it is possible to pray to the saints. It can also be helpful to get to know them by reading about their lives. Some of my personal favorites are: Joan of Arc by Mark Twain, St. Francis of Assisi and The Dumb Ox (about Thomas Aquinas) by GK Chesterton, and almost any historical fiction saint biography by Louis de Wohl (my personal favorite is Throne of the World about Leo the Great).

Another great way to live in Category 1 is to immerse yourself in Christian art, and you owe it to yourself to explore this rich patrimony. You owe it to yourself to give Gregorian Chant a listen once in your life. You owe it to yourself to see the paintings of Michelangelo and Caravaggio. You owe it to yourself to make an attempt at the poetry of Boethius, Dante, and John of the Cross. You owe it to yourself to gaze on the great sculptures of Bernini, to contemplate Jesus bloody and dirty on a Mexican crucifix. You owe it to yourself to at least begin to watch Mel Gibson’s The Passion, The Lord of the Rings Trilogy, and The Chosen series. You owe it to yourself and your kids (or maybe grandkids) to read CS Lewis’ Chronicles of Narnia. And you owe it to yourself to enjoy your personal favorites again and again. Let their beauty draw you closer to God.

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The Song of Creation

While Ignatius of Loyola outlined many different methods of prayer, when it came to his own personal prayer, his biographer writes: “The greatest consolation he received was from gazing at the sky and the stars and the sea. He did this often and sometimes for quite a long time.” God has written two books: Sacred Scripture and Creation. Sometimes we don’t need others to tell us about God. Sometimes we can let God’s works speak to us directly. And this experience can lead us to praise, as in Daniel 3:57 “Bless the Lord, all you works of the Lord, praise and exalt Him above all forever!”

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Getting out of a rut

As you’re reading this, you might be thinking, “But what about the bad habits I’ve already got? How do I stop doing those?” Well, step one is: catch yourself. And when you do, ask yourself, “Why do I want this?” The answer will either be some form of pleasure or to get out of some sort of pain or both. Whatever the case may be, you can then ask yourself, “What else would definitely give me this same benefit without the guilt?” Then go and do that instead.

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The Temperance Touchstone

Going back to the idea of the 4 Categories of experience, the real question is this: How do I take those Category 2 experiences and turn them into Category 1? And then how do I take those Category 3 “junk food” experiences and turn them into Category 4 so I stop doing them? Both great questions. And in both cases you can use the Temperance Touchstone process.

• Step 1: identify the experience you want to modify.

• Step 2: On a scale of -10 to +10, how much do you enjoy this experience right now.

• Step 3: On that same -10 to +10 scale, how much do you wish you’d enjoy this experience.

• Step 4: Change how you feel about the experience using these 3 questions: What could you notice about this experience that would make it how you want it, or at least move it in the right direction? What could you add to it? What could you believe about it?

For example, I used to hate riding a bike. It was a -7 for me. The seat was painful. Leaning forward caused back pain. I dreaded injury or death from traffic. I feared that my bike could get stolen. But I also thought, “man, it sure would be nice to use this bike sometimes” so I ran a Temperance Touchstone on myself hoping to push biking to a +8.

What did I notice about biking? It was faster than walking if I had a time crunch. I could expand my distance for not needing to use my car. I would move more than if I were driving to all those places. I’d save a little money on gas. It’d be easier than walking on days where I was tired. It was much easier going downhill. I kinda enjoyed the intensity of biking uphill. I noticed how much I liked the wind hitting my face and the scenery whizzing past.

What did I add to biking? If I could music, that’d help a lot. If I could get my back right, then there’d be no or less pain. If I changed the seat, it too would be less painful or even painless. If I wore a helmet and gloves and only went on known, well-lit routes, I’d feel safer. If I had a lock, I’d worry less about it getting stolen. Also, I thought if I could take shortcuts I can’t take in the car, that’d give me an extra boost of joy.

What could I believe about biking that’d make it more enjoyable? It’s more efficient than walking. It’s healthier than driving in the car. It’s safe as long as I’m a safe rider. It’s one more excuse to listen to music. It’s a chance to see my area from a different perspective.

The biggest hits were movement, safety, shortcuts, and music. With all of that, I got to a +7, and I’ve been biking frequently ever since. The same process could also be used to enjoy less those things you wish you wouldn’t do.

Download the Temperance Touchstone Worksheet.

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A Prayer for Temperance

Nicholas of Flüe has left us a wonderful prayer for living temperance:

“My Lord and my God, take from me whatever keeps me from You.

My Lord and my God, grant me whatever brings me to You.

My Lord and my God, take myself to live wholly in You.”

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Conclusion

Being a saint doesn’t mean living in continence, battling our appetites to do what’s right. Holiness is doing the good with ease, promptitude, and joy, drawn by our appetites to do what’s right. Temperance directs our appetites to the true good so we can live like the man who’s just enjoyed a feast, not like one lost in the desert.

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Springtime is here!! Time to throw open the windows, air out the house, and maybe even declutter and clean a bit!

Ok, I’ll be the first to admit, I don’t love cleaning. But I do love a clean house, and I have 4 kids and a German shepherd. So it’s a non-negotiable around here.

And there are actually quite a few health benefits associated with a good spring cleaning, which is an added perk. Here are just a few:

1. Reduces stress

2. Boosts your immune system

3. Good exercise

4. Improves sleep quality

5. Better focus and productivity

The down side of cleaning is that many commercial cleaning products are loaded with nasty chemicals we don't want around our children and pets.
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Some of the ingredients are linked to skin irritation, allergies, breathing problems, hormone disrupters (sooooo many hormone disrupters), cancer, and the creation of antibiotic-resistant bacteria.

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Here are just a few of the ingredients to look out for and avoid in your home when possible:

• ​2-Butoxyethanol: Toxin that breaks down very slowly, especially in soil and can seep into groundwater
• ​P-phenylenediamine: A known carcinogen, also known as coal tar dye.
• ​Ethanolamines: Sometimes listed as DEA, MEA, TEA. Skin, eye, and lung irritants.
• ​Nonylphenol ethoxylates: An endocrine disrupter linked to breast cancer.
• ​Fragrance: A blanket term for over 3000 chemicals. Many are hormone disrupters.
• ​Ammonia: Occurs naturally, but in much lower concentrations than are found in cleaning products. Linked to kidney and liver issues. 
• ​Sodium hydroxide: extremely corrosive, can mess with pH balance.
• ​Sodium Laureth Sulfate/Sodium Lauryl Sulfate: Skin & eye irritants. HORRIBLE for our water supply. Often contaminated with ethylene oxide and 1,4-dioxane, which are both known carcinogens.
• ​Sodium dichloro-isocyanurate dihydrate: Can cause kidney damage
• ​Triclosan: hormone disrupter and antimicrobial that has been linked to creating antibiotic- resistant bacteria

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It is not possible to eliminate all toxins and nasty chemicals from our lives. And it’s a waste of time to stress over something we can’t control. What does help is to control the controllables and eliminate toxins where we can. Cleaning products are a great start.

‍GOOD

If you aren’t quite ready to give up your commercial cleaning products, try using a “cleaner” cleaning product like Branch Basics or The Honest Company.

‍BETTER

Switch to a brand that has an A+ rating from the EWG. They have an app and a website loaded with great info: https://www.ewg.org/ewgverified/

‍BEST

Use a homemade product with ingredients you can easily recognize and pronounce.

Homemade cleaning products eliminate unwanted chemicals AND they are a money saver! Bonus: you probably have most of the ingredients.

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These are 3 of my favorite “recipes” for homemade cleaning products. 

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‍Homemade Multipurpose Cleaner

I use this primarily in my bathrooms, kitchen, and to clean my floors. Combine in a spray bottle & shake to mix. 

• ​2 cups water (distilled or filtered, if possible)
• ​1 cup white vinegar
• 2 tablespoons rubbing alcohol
• ​2 teaspoons dish soap
• ​8-10 drops essential oils (optional - I love lemon!)
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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‍Homemade Dusting Spray

This one is great for bookshelves, windowsills, tv stands, and other surfaces that collect a lot of dust. Add all the ingredients to the spray bottle. Shake well to combine and shake well before each spray. This is very important because the oils will naturally separate and you want to make sure you’re getting the right portions of oil and water/vinegar on each spray. (If using on wood furniture, make sure the wood is sealed.)

• 1 cup distilled water  (distilled or filtered, if possible)
• 1/3 cup white vinegar
• 1/4 cup almond oil, olive oil, or fractionated coconut oil.
• 30 drops of citrus essential oils 
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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‍Homemade Febreze

I love spraying a room with this after I finish cleaning it. It has such a lovely, light and refreshing smell! 

• 1 ½ cups hot water (distilled or filtered, if possible)
• 1 tbsp baking soda 
• ½ cup unscented witch hazel
• 20-30 drops of essential oils
• Spray bottle (dark glass bottles are ideal, but not 100% necessary)

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The Christian celebration of Easter often feels like it has been so secularized and commercialized that the true meaning has been lost. What do eggs, chicks, lambs, and lilies have to do with Jesus’s resurrection anyway?

However, many of these symbols have a traditional, spiritual significance that can still offer insight into deeper mysteries of our faith.

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‍Lamb

The lamb is perhaps the most obvious of the Easter Symbol as we know Jesus is often referred to as the “Lamb of God” the sacrifice offered for our sins. It is often depicted with the flag of victory to represent Christ’s triumph over death.

For centuries, the main feature of the Pope's Easter dinner was roast lamb, a custom adopted by many Christian households. Today, even if lamb isn’t on the menu for your Easter meal, you might still include this significant image in the form of butter, pastry, or chocolate.

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Easter Egg

Since ancient times, people considered eggs as symbols of fertility–new life emerging from something seemingly dead. In the Christian interpretation, the egg symbolizes the tomb, death broken and made empty by Christ’s resurrection. 

For this reason baby chicks are also a common Easter symbol. 

In the Early Church (as they still do in the Orthodox Tradition), people fasted from eggs during Lent, making them a food people looked forward to eating come Eastertide and as well as a part of many different customs around the world. 

The tradition of coloring Easter eggs for instance dates back to the 13th century; at first people only dyed them red to symbolize Christ’s blood but now many different colors are often used. 

There is even a special Easter blessing associated with eggs–The Benedictio Ovorum! Since the 12th Century eggs were blessed and given as gifts during these celebrations. 

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Easter Lily

You might have noticed that your Church is adorned with lilies this time of year; flowers, particularly the Lily, hold significant spiritual meaning for Chirstians. The Lily is often seen in religious art to represent purity.

Easter Lilies has been nicknamed ‘the white-robed apostles of hope.' Along with its white color that represents Christ’s purity, the lily is shaped like a trumpet heralding the rebirth of Christ.  

The lily’s growth process can also represent the events of Holy Week. The bulbs planted underground symbolize Jesus' death while the blooming of the lilies represent his resurrection.

This springtime flower is often among the first to blossom, making them the perfect option for Easter decoration.

‍From all of us here at Pietra Fitness, we would like to wish you and your family a very happy and very blessed Easter Season. 

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HE IS RISEN! HE IS RISEN INDEED!

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Spring is in the air, and so are allergens. 

Nobody likes to experience sneezing, congestion, a runny nose, and other annoying symptoms that make you feel miserable. 

But thankfully, if you are one of the millions of people who suffer from seasonal allergies, natural remedies and lifestyle changes can help to alleviate your irritation.

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WHAT CAUSES ALLERGIES

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Trees, grass, and plants often use wind to spread their seed particularly in the spring and summer, and unfortunately, this pollen often triggers an overreaction in people’s immune systems; Pollen is the most common cause of Springtime allergies in the United States.

An overactive immune response can cause a number of frustrating symptoms like:

• itchy, watery eyes
• Scratchy throat
• Stuffy, runny nose 
• Coughing
• Fatigue

Paying attention to the time of year where your allergies kick up the most can help you determine the cause of your symptoms, and help you know how to manage them naturally. 

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Lifestyle Changes for Managing Allergies

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There are several ways you can be proactive in preventing symptoms during allergy season:

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Reduce your exposure to allergy triggers.

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Dry, windy days are perfect for pollen to move about, so keeping your windows closed and limiting your time outdoors on these days can help prevent a flare up. Rain dampens pollen so your best bet is to go outside after a good rain.

Avoid activities like lawn mowing, weed pulling and other outdoor chores that stir up your allergen.

Showering before bed rather than in the morning can help rinse pollen off your skin and hair, and to keep pollen off your pillow and away from your face.

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Pay attention to the pollen count

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Check the pollen count on your weather app in the morning to help you take extra precautions as necessary.

Keep doors and windows closed on days/times when pollen counts are high. The pollen count is often the highest in the early morning, so try to avoid outdoor activities during these times if possible.

Keep indoor air clean

Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

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Keep indoor air clean

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Air conditioners or air filters can help clean the air in your home, removing dust and allergens that can irritate your eyes and nose. Regular dusting and vacuuming also help keep the air you breathe at home clear.

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Natural Remedies for Allergy Symptoms

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Here are a few natural remedies that are often used to help relieve allergy symptoms. 

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Please keep in mind that we are not giving medical advice in this blog. We suggest you talk to your doctor before using. 

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Honey 

Many people believe that honey–especially local raw honey– can help build up natural immunity to allergens over time as it is made from pollen in your local area. While this idea hasn’t been studied much, honey is an antioxidant and an anti-inflammatory that has been used effectively as a remedy for sore throats.

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Stinging Nettle

One study found that Stinging Nettle blocks histamine receptors and stops the release of chemicals that trigger allergy symptoms, effectively reducing sneezing and itching in people who suffer from seasonal allergies.¹  You can cook and safely eat the leaves, use it to make tea, or take it as a supplement 

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Butterbur

Butterbur is a marsh shrub that has been used for a variety of problems, but most notably for itchy eyes caused by seasonal allergies. Studies found that butterbur was found as effective for itchy eyes as a commonly used oral antihistamine.²

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Unprocessed butterbur contains chemicals called pyrrolizidine alkaloids (PAs) which cause serious liver damage and other illnesses in humans so if you plan to take butterbur make sure the label says “PA-free.”

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Ginger

Adding ginger to your food or drinking it as a tea is an easy way to take advantage of this root vegetable’s anti-inflammatory properties.

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Bromelain

Bromelain, an enzyme found in pineapples, helps reduce nasal swelling and thins mucus to help you breathe a bit easier during allergy season.

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Essential Oils

Diffusing oils particularly peppermint oil, eucalyptus oil, and Frankincense are known to help relieve inflammation easing allergic rhinitis.

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Eating Right

Certain nutrients, particularly quercetin and vitamin C, have natural antihistamine properties that help control allergy symptoms.

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You can get extra Quercetin by eating food like broccoli, cauliflower, green tea, and citrus fruits, or add some Vitamin C to your diet by adding fresh-squeezed lemon juice/ a splash of apple cider vinegar to a glass of water or enjoying some citrus fruits.

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