6 Surprising Truths about Sweat

You’re at the gym, grinding away on the elliptical and breaking a wicked sweat. If you’re wondering why you’re so sweaty, it’s time for a primer on this basic bodily function. Here are six need-to-know facts about sweat:

1. The more intense your workout, the more you sweat.
Physical exertion requires our cells to make energy. Tapping into that energy creates heat, which our body needs to release in order to cool down. “Our body wants to keep us at an even temperature,” says Greg Cloutier, project manager for the Human Performance and Exercise Science Laboratory at Northeastern University’s Bouvé College of Health Sciences. “The blood gets pushed through capillaries in the skin, and it gets cooled by the evaporating sweat on our skin, much like a car radiator. The more we work, the more heat we create.”

2. People who are fit sweat less.
As you become increasingly fit, your body becomes more efficient, so you don’t generate as much heat to make energy, Cloutier says. If you’re in shape, you won’t perspire as much because you have less insulation creating heat. In other words: The more you work out, the fewer tissues you’ll need to wipe your brow.

3. That sweat needs to be replenished.
Perspiring means your body is releasing water, which needs to be replenished by drinking more liquids. If you exercise strenuously for 90 minutes or more, you’ll also need more electrolytes, which help regulate the balance of fluids in your body. Try consuming a sports beverage that contains sodium, potassium and chloride -- but go for a low-cal version if you’re working out for less than two hours (to avoid any unnecessary calories!).

4. Everyone has two types of sweat glands.
When your body temperature rises during a workout, your autonomic nervous system stimulates what are known as the eccrine glands to sweat in order to cool down. That perspiration is made up mostly of water and salt, as well as small amounts of other electrolytes.

Apocrine glands, on the other hand, are usually triggered by emotions like nervousness or stress. They’re located where you have hair follicles, such as the scalp, armpits and groin, says Dr. Pamela Jakubowicz, a dermatologist at Montefiore Medical Center and assistant clinical professor of medicine at Albert Einstein College of Medicine. These glands secrete a fatty sweat under stress, and “when sweat from these glands is released, bacteria breaks it down,” Jakubowicz says, which can cause body odor.

5. Sweat too much? It might be a medical problem.
People who sweat too much may have hyperhidrosis, which may result from a health condition, such as an overactive thyroid gland, low blood glucose or menopause. If you feel like your sweat is out of control, talk to your doctor, who can offer a prescription-strength antiperspirant.

6. Mopping up your sweat prevents breakouts.
While there’s no medical reason to wipe up your sweat, doing so certainly helps prevent the machines at your gym from getting doused. “You may also want to do that so you prevent breakouts, which are caused when dead skin gets stuck and attracts bacteria” to your face and other areas of your body, Jakubowicz says. So always bring a few tissues with you during your workout.

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Photo: Corbis Images

The Truth About the Summer Cold Virus

Q. Are there different types of viruses in warm weather? 
For the most part, viruses are the same year-round. But there is one kind that's more common in the summer: the enterovirus, also called the stomach flu. This virus, which lasts a week or two, causes digestive issues and respiratory symptoms.

Because enteroviruses are spread the same way as colds -- through direct contact with another person or an infected surface -- remind your kids to wash their hands often and avoid sharing drinking glasses, eating utensils or water bottles.

Q. How should I treat a summer cold virus? 
Don't ask your pediatrician for antibiotics, since they're not useful for viruses. Instead, treat a fever with a pain reliever, like Tylenol. Cough medicine and decongestants can provide relief from cold symptoms. Check the packaging for age restrictions. And if your child is suffering from stomach issues caused by the enterovirus -- and is 6 or older -- you can give her an antacid.

Of course, make sure your child gets plenty of rest. You should also ensure she's drinking regularly, since the hot weather ups the risk for dehydration. Cooling baths, light clothing and air-conditioning can also help your little one stay comfortable while she recovers.

If one kid in your family is sick, how do you protect the rest of the brood? Do you let him or her play with brothers and sisters? Tell us in the comments below.

Create an At-home Spa: 4 Simple Herbal Recipes

You're in serious need of a pampering day at the spa, but you're short on time and money. The solution? Transform your own bathroom into a sanctuary. At the Lake Austin Spa Resort, I teach classes on how to turn common kitchen and garden ingredients into luxurious skin scrubs, bath salts and more.

The key is using herbs and flowers. Certain aromas have a powerful effect on the nervous system, leaving you feeling relaxed or energized. I recommend using the following ingredients for their scents:

  • Lavender: This soothing, antimicrobial herb has been shown to help you relax and get a good night's sleep. Wesleyan University conducted a 31-person study and found that when people sniffed lavender before bedtime, they got more slow-wave (or deep) sleep and reported feeling more energetic in the morning.
  • Eucalyptus: Developing research suggests this woodsy scent may help break up mucus and stop coughs, according to the National Institutes of Health. And a study published in the journal Respiratory Medicine shows that eucalyptol, the active ingredient, has anti-inflammatory properties.
  • Mint: Perfect for hot days, spearmint and peppermint are cooling and refreshing. And a recent study published in the International Journal of Sports Physical Therapy also found that applying menthol to the skin increases blood flow.
  • Ginger: When grated and added to a bath, the spicy root provides an invigorating sensory energy boost. It can be mixed with coconut oil for a mildly exfoliating scrub.
  • Rosemary: This herb has a refreshing, stimulating effect.
  • Rose Petals: Pluck them from your own garden to add a sweet fragrance to any bath or body treatment.

Once you've chosen your herbs, mix them up with one of the following recipes. With a few household ingredients, you can go from stressed and tired to relaxed and glowing:

Basic Bath Infusion

  • 4 cups fresh herbs (or 2 cups dried)
  • 4 cups water

Boil water in a large pot; add herbs. Stir, cover and remove from heat. Steep for 10 minutes, strain and pour into a hot bath.

Soothing Bath Bag

  • 1/4 cup powdered milk
  • 1/4 cup Epsom salt
  • 1/4 cup sugar
  • 1/2 cup dried herbs
  • 10 drops of essential oil

Stir together all ingredients and place in a muslin bag (or several layers of cheesecloth); secure with a rubber band. Add to hot bath and steep for several minutes. Open the bag and use the softened herbs as an exfoliating body scrub. You can also seal unused bags in a glass jar for several months.

Energizing Coffee Body Scrub

  • 1/4 cup sugar
  • 1 4-inch sprig of fresh rosemary
  • 1/4 cup coffee beans, finely ground
  • 2 tablespoons bentonite clay (found in health food stores)
  • 3 tablespoons oil, such as olive, grapeseed, coconut or avocado
  • 3 drops each of rosemary oil and grapefruit or peppermint oil

Combine sugar and rosemary in a spice grinder and process until finely ground. Pour into a medium-sized bowl and mix with the remaining ingredients. Use the scrub on skin; shower off. Moisturize with additional body oil.

Skin-Softening Bath Blend

  • 1/4 cup rolled or instant oatmeal
  • 1/4 cup milk powder
  • 1/4 cup brown sugar
  • 1/4 cup herbs of choice
  • 10 to 15 drops of essential oil
  • 2 tablespoons honey
  • 2 teaspoons body oil

In a food processor, combine oatmeal, milk powder, sugar and herbs until coarsely ground. Pour in bowl and combine with essential oil, honey and body oil. Place in muslin bag and steep in a hot bath for a few minutes. Use cold tea bags (green tea or chamomile) over your eyes as you enjoy your bath.

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Your Home Is Clean … But Is It Healthy?

You've worked tirelessly to make your home a haven for the whole family. But did you know that even the tidiest of homes can play host to troublesome germs and allergens, which can lead to endless sniffles or the common cold?

“That's because your hands are actually the dirtiest surface in your house, and you're responsible for spreading those germs every time you touch the handles, faucets, railings, light switches and microwave buttons," says cleaning expert Don Aslett, author of more than 40 home care books, including the best-selling Clutter's Last Stand.

But not to worry: You can get rid of germs by staying on top of them. Here's your master cleaning schedule for keeping germs at bay to ensure your family's health. Print it out and post it on your fridge to use as a reminder.

1. Kitchen and bathroom sinks and countertops
How often: daily

You touch the faucets in the kitchen each time you cook (and handle raw meat). And in the bathroom, you touch the faucets and countertops just about every time you go into the room. Sinks and drains in these two rooms are home to loads of bacteria, including E. coli.

Spray the faucets, sinks and counters with an antibacterial spray. Let it sit (10 minutes is ideal to kill germs and bacteria), then wipe with a washable microfiber cloth, which is more sanitary than a sponge and traps more than a regular rag would, says Aslett.

2. Clothes, bed linens, kitchen and bathroom towels, and bath mats
How often: every three days

Instead of letting laundry pile up, it's healthier to do it every few days. This helps avoid mold growth in the hamper where moisture can get trapped from soiled clothes and linens. It also helps to get rid of dead skin cells that can become part of house dust and attract dust mites. 

3. Kitchen and bathroom floors, and the toilet seat
How often: twice a week

Believe it or not, there are more germs on the bathroom floor than on the toilet seat. That's because flushing enables microscopic germs to end up on the bathroom floor (and floors are cleaned much less often than toilets). It's good to get into the habit of closing the lid before you flush. Additionally, when you clean, be sure to use a disinfectant to wipe down the seat and lid.

In both the kitchen and the bathroom, mop floors with a bleach-based cleanser. In the kitchen, be sure to clean up food particles and grease, because they can attract unwanted and unhealthy pests.

4. Carpets, cabinets, sofas and mattresses
How often: weekly

Dust mites can cause allergic reactions in some people, so it's important to prevent exposure as much as possible. Dust mites feed on dead skin cells (yours and your pet's), which makes mattresses and pillows some of their favorite hiding places. Protect yourself by wrapping your mattress with a dust-mite-proof cover and vacuum, or wash pillows weekly. If you can live without a feather pillow, switch to one with synthetic material, which is less likely to attract dust mites.

Common household dust doesn't have germs in it since it lacks the moisture that germs require, but it does harbor allergens. Vacuum carpets, soft furnishings and bookshelves weekly (two to three times a week if you have pets) using a machine equipped with a high-efficiency particulate air (HEPA) filter. Follow with an antibacterial spray to wipe down all hard surfaces.

5. Tubs, shower stalls and trash cans
How often: weekly

Bathing removes germs and viruses from your body, yes, but not all of them die down the drain. In fact, bacteria thrives in moist environments. Use a disinfecting cleanser once a week to wash the sides and floor of the tub and shower stall and the inside of trash cans. Dry the surfaces with a towel, or leave the door or curtain to the shower open to air-dry.

6. Refrigerator and other appliances
How often: weekly

Clean out the fridge before you go grocery shopping and toss spoiled food and leftovers that have been there for more than a couple of days. Then give all major appliances, including the handles and buttons, a healthy scrub with soap and water or disinfectant spray.

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Stay Healthy With a Sick Kid

When your child sneezes, you:
A.   Run to his aid
B.   Run to the pharmacy
C.   Run for cover

If you wanted to answer A or B, but the truth is closer to C, your instincts are rational: Children bring home as many as 12 colds a year, says Dr. Lauren Feder, author of Natural Baby and Childcare: Practical Medical Advice and Holistic Wisdom for Raising Healthy Children. And one of the fastest ways for them to pass it on to you is through a sneeze, which can send contagious secretions flying at more than 100 miles per hour.

Staying well when your child is sick can be tricky, especially because children can hold on to colds for 10 days."That's sometimes twice as long as an adult," says Dr. Kevin Polsley, a primary care physician at Loyola University Health System. To complicate matters, your child might not show symptoms of a cold until a day or two after contracting the virus."That means you can catch a cold from your child before you even know he has it," says Polsley.

So it's important to fend off colds all season long -- even when you don't think they're in your house. Here's how:

1. Teach cold etiquette.
Show your child how to "catch" a cough or sneeze in her elbow or tissue, and you'll be less likely to catch the germs that lead to a cold, says Feder. Also remind your child to keep her hands away from her face and to dispose of used tissues in the trash.

To further prevent the spread of colds in your home, tell your kids to avoid sharing cups and utensils. (And resist the temptation to take a sip from your child's drink too.)

2. Hum away.
The easiest way for the cold virus to enter your body is through your nose. Humming vibrates your nasal passages and sets the small hairs in your nose, called cilia, into motion."As long as your cilia move, they move any virus out of your nose," says Dr. Murray Grossan, an ear, nose and throat specialist and author of Free Yourself From Sinus and Allergy Problems Permanently.

In fact, one small study conducted by researchers in Texas found that chronic nasal inflammation lessened after one hour of humming at bedtime coupled with humming 60 to 120 times throughout the day. Although that amount may drive you and your family crazy, it can't hurt to try humming a little ditty more often -- especially when your child's wiped out with a bug.

3. Moisturize.
When the temperature falls, so does the humidity in the air, providing the perfect conditions for the cold virus to thrive, says Feder. As nasal passages become dry and even crack, they give easier access to viruses."Our skin is a barrier, and a breach in the skin opens the door to infection," she says.

Using a sinus rinse such as a saline solution three times a week should keep your nasal passages hydrated and help you fend off infection, recommends Feder. Also consider using a humidifier to add moisture to the air.

4. Cover your hands.
Alcohol-based hand sanitizers can be helpful, but only if you use them the right way."If you put just a little on your palms, you could be missing the virus on the backs of your hands or in between your fingers," says Dr. John Maguire, owner of Simplicity Urgent Care in Arlington, Va. Squeeze a dime-sized dollop of sanitizer into the palms of your hands. Rub your hands thoroughly, cleaning the front and back of your hands, as well as between your fingers and beneath your fingernails.

Look for sanitizers that contain at least 60 percent alcohol, adds Dr. Joshua Riff, the chief medical director for Target. He suggests placing a bottle by your front door so everyone remembers to sanitize before they go into the house. And when your kid's sick, stash a bottle outside his or her room to keep germs from spreading around the house.

5. Don't forget the water.
Nothing beats a sink with soap for washing away the cold virus before it gets too cozy, says Polsley."If there's visible dirt on your digits, sanitizer won't do the trick." You'll need to lather up and keep your hands under running water for up to 20 seconds (hum the "Happy Birthday" song and you'll get your cilia moving too!).

Make hand-washing part of your family's daily routine: Scrub up when you come home and before every meal. And don't forget to decontaminate your hands every time you wipe your child's runny nose.

6. Treat toys.
If you've got little ones with the sniffles, take care when touching the toys they play with -- you know, the ones they sneeze on. Studies have shown that the cold virus can linger on surfaces for 48 hours or more.

Polsley recommends sterilizing those toys with disinfectant wipes, but first check that the brand you use kills viruses, or it's listed as virucidal against the rhinovirus. Also be sure to wipe down doorknobs, sink and toilet levers, cabinet handles, light switches and remote controls -- anything that is touched frequently by everyone in the house.

Do you let your child stay home from school when he or she has a cold? Tell us in the comments below!

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