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Dermatologists Explain How to Reduce or Eliminate Scars

July 3, 2019 by Power of Positivity

Scars are an inevitable result of the body’s natural wound-healing process – often stirred into action when the skin is damaged. Scarring usually results from events like accidents and surgeries, as the result of a skin condition (e.g., acne), or from certain diseases (e.g., kidney disease).

From a health standpoint, scars are a good thing and a sign that the body’s wound repair apparatus works. Appearance-wise, however, scars can leave something to be desired – namely, diminishment or removal. This is especially true if injury or illness causes scarring to visible body parts like the arms, face, legs, or neck.

While they cannot be entirely made invisible, there are certain things we can do to reduce the visible effects. In this article, we will educate you about scars, including how and why they form, their types, and how to reduce or (mostly!) eliminate them. Let’s get going!

How do scars form?

Physiologically, scars form when the dermis – a deep and thick layer of the skin – is damaged. When this happens, our body automatically forms new collagen fibers around the damaged area. After the repair process, a scar forms.

Collagen is the most abundant protein in our bodies. Besides providing the raw material for patching scars, collagen is also vital to connective tissues, making the ligaments, muscles, skin, tendons, and other body parts. Unsurprisingly, collagen is mentioned several times when discussing ways to reduce the visibility of scars.

Newly formed scar tissue forms when the wound heals entirely and has a different texture and quality from the adjacent tissue. Certain kinds of scars, however, can take on a strikingly dissimilar appearance from average, neighboring skin. Let’s go over the different kinds of scars now.

Types of scars

There are various kinds of scars, each sorted into classes based on color, pattern, presentation (visual appearance), and texture. General types include hypertrophic scar, keloid scar, normal scar, suture scar, and widespread scar.

Hypertrophic scars:

These scars resemble keloid scars in appearance but do not go beyond the boundaries of the injury. Hypertrophic scars result from excessive deposits of collagen that result in the formation of elevated replacement skin tissue. Hypertrophic scars often result from events like body piercing, burns, cuts, and pimples.

Normal scar:

A typical scar results from the healing process following a typical injury (i.e., no surgery, disease, etc.) It appears soft and thin, and its skin pigmentation is close to the surrounding tissue. These “mature” over a few weeks to months before the final repair process. As maturation continues, the mark’s color, size, and thickness are reduced.

Keloid scars:

Keloid scars are the result of an overactive healing process. These are often irregularly shaped, elevated, and darker than the surrounding skin. Texturally, they may be rough and jagged. They often form beyond the boundary of the initial injury (e.g., the outline left by a blade following skin penetration.)

As the name implies, suture scars result from suturing required in some surgical procedures. Sutures are simply rows of stitches that are the edges of a wound together.

Widespread scars:

Widespread scars are characteristically flat, pale, and broad in appearance. Texturally, they are very soft. Widespread scars do not elevate, and the tissue appears different than the surrounding, non-affected tissue. A widespread scar commonly forms following the deep penetration of a sharp object into the skin.

Reducing or (Mostly) Eliminating Scars

Yes, there are legitimate ways to reduce or (mostly) eliminate scars. The methods mentioned here range from super simplistic to surgical technology and innovation marvels. Here they are:

Take Niacin

Method: Oral niacinamide

Description: A form of vitamin niacin (B3) that is a staple recommendation from dermatologists for treating various skin problems.

How it Works: Oral niacinamide possesses potent antibacterial, immunomodulatory, and anti-inflammatory qualities – essential for skin health and healing.

Dermatologists state that oral B3 helps treat the red scars that result from acne lesions. Oral B3 may also help to counteract the hyperpigmentation of the skin that some scars produce, facilitate collagen production, and texturize the rougher skin patches that sometimes result from scarring.

Research: Scientists theorize that niacin is effective for treating skin problems due to its co-factoring effect with two important biochemicals (NAD+/NADH and NADP+). Both chemicals are crucial to the repair of skin cells when the skin becomes damaged.

In a 35-subject animal study published in the journal Trauma Monthly, scientists found that oral B3 is effective in healing wounds and accelerating tissue regeneration – a critical element of proper scar healing and size reduction.

Look for Retinol (or better yet, Retinoid)

Method: Topical application (i.e., applied directly to the skin).

Description: Topical supplements and medicines that serve mainly to counteract the effects of aging. They have recently shown effective for some people in the healing of tissue.

Both the similarities and differences between retinol and retinoid are significant. Retinoids, plural, as a group of compounds, come from vitamin A. They have been shown in scientific studies to reduce the appearance of signs of aging – fine lines, wrinkles, and pigmentation. Retinol is just one type of retinoid that is available over the counter. It is a less potent version of the substance class from which it gets its name.

How it works: Retinoids work by altering the composition of skin cells and accelerating cell death, therefore catalyzing new cell growth. Secondarily, retinoids also form a “barrier” around collagen cells, preventing the quick breakdown of the glycoprotein and thickening the deeper layer of skin (dermis) where the wrinkles first begin to form.

Research: Retinoids are a favorite of dermatologists because of the vast litany of scientific publications exposing their benefits. Recently, dermatologists and other scientists have begun to uncover the potential role of these drugs in the treatment of scar tissue.

Per a study undertaken by Johns Hopkins University and published in the Journal of the American Academy of Dermatology, the application of topical adapalene demonstrated a beneficial effect in the treatment of acne scar tissue.

In another study, twice daily application of topical retinoic acid over three months decreased the size and symptoms both hypertrophic and keloid scars by 77-79%. It is similar to success in applying retinoid treatments to various scar tissues.

Laser Resurfacing

Method: Laser-guided skin treatment options.

Description: Many types of lasers and laser procedures are advertised in the skincare market. Each type caters to different skin problems. Regarding reducing or eliminating acne scarring, the preferred laser treatment involves using the fractional carbon dioxide – or “fractional CO2” – laser.

How it works: Laser resurfacing procedures use specialized lasers to improve the skin’s appearance and treat facial flaws, including certain scars. Laser resurfacing may necessitate the use of general anesthesia (often used in surgery) or intravenous sedation (“twilight sleep”).

The CO2 laser uses a high-energy, short pulsed light beam (known as ultra pulse) or continuous light beams running in a scanning pattern to penetrate and remove thin layers of skin and, ideally, any imperfections in the area. Recovery from CO2 laser resurfacing takes up to two weeks.

Research: Most clinical studies report that CO2 laser resurfacing is quite successful, especially as the treatment modality for acne scars. Per a study published in the Journal of Cutaneous and Aesthetic Surgery, laser resurfacing is the “most effective treatment option for atrophic acne scars [indented scars that heal immediately below the epidermis].”

In a 107-patient study published in the Journal of Dermatologic Surgery, researchers from Singapore studying the safety and efficacy of fractional CO2 laser treatments in treating acne scars reported that virtually the entire study population showed skin texture improvement. (Sixteen of the 107 patients did experience adverse effects, however, including hyperpigmentation and blistering.) Nearly 35 percent of all patients experienced a 50 percent or more reduction in the amount of scar tissue.

Final Thoughts: Other Tips

According to the American Academy of Dermatology, one can take steps to reduce the appearance of scars caused by an injury. Here they are in order:

1) Keep the cut or scrape clean: Gently wash the wound with mild soap and water.

2) Use petroleum jelly: Petroleum jelly (“Vaseline”) works to keep the wound moist and prevent scabbing. It can also reduce itchiness and discomfort.

3) Use an adhesive bandage or gauze pad: After steps one and two, apply a quality adhesive bandage. If you have sensitive skin, using a non-adhesive gauze pad with tape may be wise.

4) Change the bandage or gauze daily and apply sunscreen until the wound completely heals.

The 7 Types Of Meditation : Which One Is Right For You?

July 3, 2019 by Power of Positivity

Meditation is practiced around the world in all different cultures. It is not more common among any one group, as a wide variety of men and women practice meditating each day. Just like there are many different types of people who meditate, there are also many different types of meditating.

There are many different types of meditation, so there are many you can try until you find the perfect one for you and your lifestyle. The type that works for someone else may not be the right one for you, so it is important to try different ones until you have found one that works.

While the busy world we live in can bring a large amount of stress to your life, meditation is a natural and safe way to reverse some of the effects. Many of the types can be done anywhere, giving you the chance to release some tension in the middle of your busy day.

There are 7 types of meditation that are popular among teachers and students alike. They are easy to learn and are super beneficial in both mental and physical ways. Before getting started on the 7 types, it is important to first discuss the benefits.

Benefits of Meditation

There are many benefits to meditation and, while many of the benefits are mental, there are also plenty of physical benefits involved, as well.

Brings a sense of calmness
Can help reach inner peace
Helps you cope with stress
Teaches you mindfulness
Helps with focus
Brings awareness to your speech, thought processes, and actions
Helps you see how your actions affect those around you
Promotes self-awareness
Lowers blood pressure
Reduces pain
Reverses PTSD and other disorders

7 Types of Meditation

1. Loving-kindness

You may have heard this type being called “Metta”, but the more common name is loving-kindness. This type focuses on creating a mindset of love and kindness, even toward the things you don’t want to love or show kindness to. By having an attitude of love and kindness toward your sources of stress (people included), you are allowing yourself to minimize your stress and negative feelings.

You begin loving-kindness meditating by breathing in deeply and opening your mind to receiving love and kindness from yourself and others. While you breathe out, you will breathe out love and kindness toward whatever it is that is causing you stress. If a specific person is causing you stress, focus on breathing love and kindness out to them.

You will continue this exercise repeatedly until you feel love and kindness toward the point of stress. The end result is a feeling of love, compassion, and kindness toward yourself and others. Additionally, it’ll reduce your feelings of frustration, resentment, personal conflict, and other negative emotions.

2. Progressive Relaxation

Sometimes referred to as body scan, progressive relaxation is a type of meditation that eases specific tension in your body. The goal is to scan your body for specific areas that need relaxation and focus on those areas of the body.

To do this, you will start at your feet and progressively work your way up the top of your body. There are a few ways to do this type, however, so you have to decide which method would be best for you.

The first method involves tensing your muscles and then relaxing them while the second method involves visualizing a wave moving over your body, releasing the tension as it goes. The benefits of progressive relaxation will help you feel calm and relaxed, and it can also reduce pain. It can also help you relax enough to fall asleep comfortably.

3. Mindfulness

This type is intended to help you be present in the moment. It allows you to be more aware of what is going on around you. This is good for anyone who finds themselves living in the past and being afraid of the future.

Additionally, this will benefit you if you find yourself being impatient. During a wait, you should be able to notice the wait but avoid frustrating feelings or anger. While practicing this, you will take note of your surroundings.

Basically, encourage yourself to notice any sights, sounds, or smells. This releases your mind from thoughts of the past or future. It also reduces the amount of negative emotion you may feel, improves your focus and memory, reduces emotional reactions, improves relationships, and reduces blood pressure.

4. Breath Awareness

Breath awareness uses mindfulness, so you’ll have to learn that type of meditation first. Once you have mastered mindfulness, you are ready to learn and practice breath awareness.

To start, you will breathe in slowly and deeply while counting your breaths. You don’t have to count to a certain number, the counting is only to help you focus on nothing other than your breathing.

Breath awareness can lead to less anxiety and stress, more concentration and focus, and better emotional control. Essentially, it’ll just lead to a feeling of general well-being and relaxation.

5. Kundalini Yoga

This is one of the only types that require physical activity. You will combine physical movement with deep breathing and positive affirmations.

There are many different poses that you can choose from to do Kundalini Yoga, so sometimes going to a class is a good place to start. Otherwise, you can find poses online and practice them on your own at home.

The right meditative poses increase your wellness and cleanse your mind.

Kundalini Yoga may improve physical strength, reduce pain, and improve mental health. Studies have shown that this type can lessen feelings of depression and anxiety.

6. Zen

Also known as Zazen, Zen is popular in Buddhist culture. This type of meditation requires steps and postures that must be done correctly each time. Because of this, doing it with a teacher is recommended, but if you are self-disciplined, you can do this on your own.

To practice Zen, you should start in a comfortable position sitting or lying down. You will focus on your breathing while focusing on your natural thoughts.

The most important part of Zen is to reserve judgment on your thoughts. You shouldn’t allow your faults to make you feel any type of way, you are just supposed to think them through in a way that is free of emotion. This is why it requires so much discipline, as you will find yourself wanting to feel emotion about your thoughts.

7. Transcendental

You will want to find a comfortable place to sit down for this type. Once you are comfortable, you will begin breathing slowly while focusing on a positive mantra. It allows you to move beyond your mind’s current state.

If you do this with a teacher, the teacher will often determine the mantra based on certain factors, but you can do it by choosing your own positive mantra. The only rule is that your mantra should focus on an exact issue you are trying to overcome.

How Long and How Often You Should Meditate

The exact answer to how long and how often you should meditate depends on several factors. Experts also have different opinions, so that isn’t exactly helpful.

Teachers of meditation say that you should do it as often and as long as you’d like, as it is a different experience for each person. If you begin feeling calmer after just a few minutes, you can stop at that time. If you want a more peaceful and relaxing experience, keep it up for longer.

Additionally, the frequency of your meditating sessions also depends on each individual person. Initially, it may be best to start with just a couple of weekly sessions. As you get better and start seeing more benefits from meditating, you can increase the frequency until you do it at least once a day.

The most important thing to remember about meditating is that each person has a different experience. This is completely normal, and it should be highly embraced.

With all aspects of meditating, what is right for one person may not be right for another. So, things like type, frequency, and time will differ for everyone.

Final Thoughts On Types of Meditation and Which Type Is Right For You

With the wide variety of meditation types, one of them is bound to help you relax and release some tension. You’ll be able to control your thoughts and emotions much better and, the better you get at the self-discipline aspect of meditating, the better the benefits will be.

You can become mentally and physically healthier, and you can bring more happiness to yourself and those around you. There is really no negative aspects of meditation, and the best part is that you can try all of the types of meditation until you find the right one for you.

Everything You Need To Know About Gluten Free Diet (Health Benefits, Foods And More)

July 3, 2019 by Power of Positivity

So you have just learned, or decided, that you want to go gluten-free. This is an exciting time, right? After all, going gluten free also means that you find freedom from stomach aches, skin issues, anxiety, and other emotional and mental issues. Not to mention, you experience reduced cravings for those unhealthy products. In addition, you get to share everything you learn with your friends and loved ones. After all, the chances are that they should be on a gluten free diet too.

But let’s say that this is not the attitude that you have towards this change in your life, at least not right now. Maybe you feel overwhelmed by what seems like an extremely limiting diet. Perhaps you worry about accidentally eating gluten. Maybe you are in denial or are not confident in your decision to go gluten-free. Regardless, this article is for you. We discuss the gluten connection and health benefits of omitting it from your regular diet, as well as how to pick naturally gluten-free foods, and much more. By the end of the article, you will hopefully feel more excited and empowered to embrace this new chapter of your life.

What is Gluten? Why is Gluten Harmful to Some People?

Gluten is a protein found in wheat, rye, and barley. Unfortunately, in the United States, the wheat is modified to contain more gluten today than in previous decades. Therefore, while your grandparents might not understand the big concern about gluten, you feel it in your gut (literally). In addition, you may find that wheat products in other countries do not cause the same reaction as wheat products in the United States. This could be due to different agricultural practices.

Regardless, why do some people suffer while others do not? For several reasons. For instance, plenty of people who remain undiagnosed in fact do have celiac disease – about 97%, actually. This means that while they may not know that they are suffering, especially because they have none of the obvious symptoms, the body is still being harmed.

Celiac disease is an autoimmune disorder. When a person with celiac disease eats gluten, the protein destroys the villi (tiny hair-like structures that line the small intestine). This not only destroys the small intestine over time but it also stops the body from absorbing nutrients. Therefore, a lot of people who have celiac disease remain underweight and malnourished, even if they eat a hearty diet.

But, gluten can affect other people as well due to gluten intolerance and gluten sensitivity. Unfortunately, no specific scientific tests can currently confirm these conditions. This adds to part of the gluten controversy. Still, symptoms of such conditions include depression, stomach pain, skin issues, insomnia, anxiety, and more. Not to mention, gluten is connected with other health complications, as cited in “The Gluten Connection” by Shari Lieberman.

How to be Gluten Free in a Pastry World

Luckily, the current trend in the food industry is becoming more friendly to gluten free populations. With ancient grains on the rise and gluten-free fad diets abounding, you can likely dine out with friends while staying gluten-free. This said, the general public still remains relatively unaware when it comes to safe practices surrounding food prep, ingredients, and other products.

For instance, while oats are a naturally gluten-free food, the risk of cross-contamination is so huge that oats should be avoided UNLESS they are certified gluten-free. Take a look at the following foods you should gravitate towards while staying away from other options:

Pick corn tacos over tortillas.
Choose rice over bread.
Ask for lemon and olive oil rather than standard restaurant salad dressings.
Request that restaurant staff changes their gloves.
Avoid Asian food unless you are 100% sure that the soy sauce has no gluten.
Always check ingredients in packaged foods.
Opt for fruits and vegetables, whole grains, nuts, and meats.

This will surely cover all your bases. Always speak up and say that you cannot eat gluten, and clearly explain that even a crumb can cause a reaction. If in doubt, just do not eat the food.

Is the Gluten Free Diet Healthy?

The short answer: It depends. The label “gluten free” can mean many different things. For instance, a gluten-free diet that consists of packages of sweets, bread, and waffles is comparable to a regular diet rich in carbohydrates and unhealthy sugars. On the other hand, a gluten free diet that incorporates vegetables, fruits, whole grains, and good protein provides necessary nutrition. Though, you can achieve this same diet without going gluten-free.

Some studies say that people on gluten free diets suffer a deficiency in nutrients like calcium and iron. While this may be the case, it is important to remember what would be happening if the person was eating gluten, especially if diagnosed with celiac disease. The body would absorb fewer nutrients, which would result in even more deficiencies.

All in all, a gluten free diet can be just as healthy, if not more so, than the standard American diet (which varies as well). But, most people who go gluten-free also gradually grow aware of how to differentiate healthy and unhealthy foods. They start checking ingredients and labels. Not to mention, they will probably choose a piece of fruit over the cookie marked “gluten free” at the buffet simply because of the risk of cross-contamination.

Health Benefits of Going Gluten Free

You’ll experience numerous health benefits, both short and long term, to going gluten-free. Nails grow stronger, acne and skin rashes heal, and the stomach no longer feels bloated. In addition, you will feel stronger, and your general mood and emotions will grow more balanced.

Finally, a lot of foods that contain gluten are unhealthy already as they are loaded with sugars. Eating foods lower on the glycemic index, often the case when going gluten-free, can also help populations diagnosed with diabetes and those who identify as overweight. Some chronic diseases are cured, or improved, upon adopting a gluten-free diet. For instance, MS, Parkinson’s disease, and Hashimotos.

Once you learn how easy it is to be gluten-free, you will no longer think about what you are missing out on. Let’s face it, gluten-free food tastes better anyway. Read on for tips on making gluten-free foods, and some ideas to get you started.

Amazing Gluten-Free Foods to Make and Taste

Going gluten-free opens the doors for getting more creative in the kitchen. No longer do you confine yourself to one type of flour. Now you can use over ten different types of grains! Your bread can serve as a complete protein!

Eating naturally gluten-free foods will also help you to truly appreciate the cuisine of other cultures. For instance, Mexican food is a great option for people diagnosed with celiac disease. The main ingredients in the carb foods consist of corn, not wheat. Not to mention, rice is abundant. Same with Indian food and most Asian foods (minus the soy sauce). These cultural foods work with ancient grains, like quinoa, teff, and amaranth. Ancient grains just means that they have not been modified over the years, like wheat has.

A lot of these grains are complete in amino acids, like quinoa and buckwheat. This makes them excellent options for plant-based eaters. But let’s say you want more variety than just the grains, fruits, vegetables, and nuts that nature kindly offers. You want to bake!

Going gluten-free can put you on a path to wellness.

Just because you must follow a gluten-free diet does not mean you cannot eat your cookies, bread, and cakes. The biggest change in the composition of these foods is that there is no longer a binding agent. Gluten acts as a glue in baking. So, using eggs (or chia or flax seeds) can provide a great alternative. A lot of gluten-free bakers will also use a combination of different types of flours. (A single flour can have an overpowering flavor.) A great combination to modify pumpkin bread, for instance, includes tapioca, brown rice, white rice, and coconut.

Take some time to experiment with different flour combinations and ratios. Once you find one that you like, life becomes almost “normal” again, if that is what you are striving for.

Embrace the Gluten Free Life

Gluten-free is surrounded by controversies, myths, and a host of misinformation. The health and wellness community continue to promote it, however. As a result, people new to the gluten-free life are sometimes very overwhelmed and lost. Suddenly they must check all the ingredients and say no to their favorite muffin. For the most part though, once that door is permanently shut, a much brighter window opens. When this happens, eating gluten can seem like a death sentence, and you wonder why the whole world has not already gone gluten-free.

When it comes to sharing the news with family members, asking them to be supportive and even change their ways as well, you may be met with resistance. After all, there probably was a time when you did the same thing. Do not fear. Change is gradual and the more that you learn in order to take care of your needs, the more positive energy gets put back out in the universe. Maybe, just maybe, you will provide the domino effect for your family and circle of friends, and what is more exciting that that?

https://www.youtube.com/watch?v=yG-G9_LOkLA

Why Is Dragon Fruit Good For You? Health Benefits, Nutrition Facts & More

July 3, 2019 by Power of Positivity

Dragon fruit is also called strawberry pear or pitahaya. It is a tropical fruit popular for having a sweet, seed-speckled pulp and vibrant red skin. Its special look and potent nature have made it famous among health-conscious people and foodies.

Fortunately, you need not live in the tropics to leverage the numerous benefits of dragon fruits. You can even get it fresh and frozen in grocery stores around the world. The fruit will not only help you in fighting chronic disease, but it will offer fiber, magnesium, iron, and more.

Here are seven dragon fruit benefits.

1. Can Assist in Fighting Chronic Disease

Free radicals refer to unstable molecules that lead to cell damage, which may result in disease and inflammation. One way to fight this is by consuming foods such as dragon fruits that are rich in antioxidants. Antioxidants function by neutralizing free radicals, hence safeguarding inflammation and cell damage.

Studies show that foods rich in antioxidants can assist in preventing chronic diseases like heart disease, arthritis, cancer, and diabetes. Dragon fruits have numerous kinds of powerful antioxidants like carotenoids, betalains, and vitamin C.

Observational research has discovered relations between cancer risk and vitamin C. For instance, a study of 120,852 participants linked higher consumption of vitamin C to decreased rates of neck and head cancer.

Test tube studies show that betalains can fight oxidative stress and can have the power to suppress cancer cells. When it comes to carotenoids, lycopene and beta-carotene are the plant pigments that offer dragon fruits their vibrant color. Diets full of carotenoids are associated with a decreased risk of heart disease and cancer.

Most significantly, antioxidants perform best when consumed naturally in a diet, rather than as a supplement or in pill form. Moreover, antioxidant supplements can possess harmful impacts, and consuming them without medical advice is not a good idea.

2. Rich in Nutrients

Dragon fruit has few calories but is rich in essential minerals and vitamins. It also has a significant amount of dietary fiber.

About 227 grams of the fruit has 136 calories, three grams of protein, no fat, 29 grams of carbs, seven grams of fiber, eight percent of the daily requirement of iron, eighteen percent of the daily requirement of magnesium, four percent of the required daily intake of vitamin E, and nine percent of the required daily intake of vitamin C.

Apart from essential nutrients, dragon fruit has beneficial plant compounds such as betacyanins, carotenoids, and polyphenols.

3. Promotes a Healthy Gut

Your digestive system has 100 trillion diverse microorganisms, including over 400 species of bacteria. Many scientists believe that these microorganisms can affect your health. Both animal and human studies have linked imbalances in your gut to diseases like heart disease and asthma.

Given that dragon fruits have prebiotics, they have the potential to boost the balance of good bacteria in the digestive system. Prebiotics are a particular fiber type that boosts the growth of healthy bacteria in the digestive system.

Similar to all fibers, the fiber in dragon fruits cannot be broken down by the gut. But the bacteria in the digestive system can digest them. They utilize the fiber to fuel their growth, and you benefit from this.

Specifically, dragon fruits mainly boost the growth of two healthy bacteria families: bifidobacteria and lactic acid bacteria. Regularly eating prebiotics can decrease the risk of infection in your gut as well as diarrhea. This is because prebiotics boosts good bacterial growth, which helps to outdo the harmful bacteria.

For instance, research reveals that the participants who ate prebiotics prior to and during travel faced fewer and less extreme traveler’s diarrhea episodes. Other research also shows that prebiotics can ease signs of colon cancer and inflammatory bowel disease. But these findings are not consistent.

While most of the studies on prebiotics are favorable, the studies on the dragon fruit’s prebiotic activity are limited to test-tube studies. More research is required to find out its true impact on the human digestive system.

4. Rich in Fiber

Dietary fiber refers to nondigestible carbs that have numerous health benefits. Health professionals advise that you should consume 38 grams of fiber daily for men and 25 grams for women.

Similar to antioxidants, fiber from supplements has different health benefits compared to fiber from foods. About seven grams serving of dragon fruit can offer an excellent source of whole food. Even though fiber is popular for its work aiding digestion, studies show that it can also help in safeguarding you against heart disease, maintaining a healthy weight for your body, and managing type 2 diabetes.

Particular observational studies show that diets rich in fiber can safeguard against colon cancer. But there is a need for more research. Although no research has associated dragon fruits with any of these diseases, their high content of fiber can help you in meeting your required daily intake.

But it is good to keep in mind that foods rich in fiber can have disadvantages, particularly if you are used to a low-fiber diet. To prevent stomach discomfort, boost your consumption of dietary fiber slowly, and drink a lot of fluids.

5. Can Improve Levels of Iron

Another one of the potent dragon fruit benefit is its iron content. Iron has a significant role when it comes to oxygen transport throughout the body. It is also essential in breaking down food into energy. But unfortunately, numerous individuals fail to get sufficient iron.

Research shows that about 30 percent of the planet’s population has iron deficiency, which makes it the most common nutrient that people lack around the globe. Fighting low levels of iron require you to consume various foods rich in iron. Such foods include cereals, nuts, fish, legumes, and meat.

Dragon fruits are another excellent option since a single serving of the fruit has eight percent of the required daily intake. It also has vitamin C which assists the body in absorbing iron.

6. Rich Magnesium Source

Dragon fruits are one of the richest fruit sources of magnesium. They have eighteen percent recommended daily intake in a single cup. On average, the human body has 24g of magnesium. In spite of this small amount, the mineral is found in all body cells and participates in more than 600 crucial chemical reactions inside your body.

For instance, it participates in reactions needed for the breaking down of food into energy, bone formation, DNA creation, and muscle contraction. Even though there is a need for more research, particular studies show that higher consumption of magnesium can decrease the likelihood of stroke and heart disease.

Research also indicates that foods rich in magnesium support the health of your bones.

7. Strengthens the Immune System

Numerous factors such as diet quality determine the ability of your body to combat disease. Dragon fruit’s benefits to your immune system are linked to its carotenoids and vitamin C that help in boosting your immune system and fighting disease by safeguarding the white blood cells from being damaged.

Dubunk the myths about your immune system.

Your immune system’s white blood cells fight and ruin harmful substances. But they are very susceptible to being damaged by free radicals. Like potent antioxidants, carotenoids and vitamin C can fight free radicals and safeguard your white blood cells against damage.

8. Boosts Glycemic Control

According to a PLOS ONE journal meta-analysis, animal studies have indicated a potential association between the consumption of dragon fruits and better diabetes control. This is because one of the dragon fruit benefits is the promotion of pancreatic cell growth that leads to insulin production.

The analysis looked into numerous clinical trials that compared the impacts of dragon fruits with placebo in individuals with prediabetes and type 2 diabetes. The analysis concluded that there was a significant impact of dragon fruits on fasting plasma glucose in individuals with prediabetes.

The studies also discovered that the more dragon fruits an individual consumes, the greater the benefits to the blood sugar. But the research did not discover an association between the consumption of dragon fruits and improved type 2 diabetes control.

The researchers stated that there was a need for more studies about the consumption of dragon fruits and prediabetes to find out whether consumption of the fruit can assist in stabilizing levels of blood sugar.

Eating Dragon Fruits

Dragon fruits can be intimidating due to their thick and leathery skin. However, eating them can be quite simple. You need to get one that is ideally ripe. Raw dragon fruit is normally green, and ripe ones are bright red.

It is normal to see spots on the fruit, but too many of them can be proof that it is overripe. Similar to kiwis and avocados, ripe dragon fruits need to be soft and not mushy.

To eat the fruit, use a sharp knife to slice it in half lengthwise. Then scoop out the fruit using a spoon. You can also slice it into cubes by slicing horizontal and vertical lines into the pulp while avoiding the peel.

Now expose the cubes by pushing back the peel before removing them with your fingers or a spoon. Alternatively, you can get dragon fruits in frozen sections of many grocery stores, re-peeled and sliced into cubes.

Final Thoughts on Trying Dragon Fruit

Whether you are suffering from constipation, low blood levels, low immune system, or any other disease covered by these dragon fruit benefits, you are sure to get better after eating this fruit consistently. You can incorporate dragon fruit easily into your diet. Eat it after or before every meal, and with time, you will start to see its numerous health benefits working for you.

Restorative Yoga Benefits Will Surprise You

July 2, 2019 by Power of Positivity

The practice of restorative yoga has been around for centuries. Yogis far and wide connect with their inner wisdom in an effort to develop a mind-body-spirit connection that strengthens all aspects of the self.

Diligent students of this practice cite benefits to all aspects of their lives, urging us to stop the hustle and bustle of daily life. They encourage people to once again find that stillness that breeds unity and strength.

Yoga is the physical, mental, and spiritual wisdom of the ages passed down from generation to generation. It blends intention with the practice of self-love and self-care to improve all aspects of life.

While some may view yoga as a practice virtually impossible to undertake for physical reasons, some types of yoga can bring benefits to the body without twisting it into a pretzel.

Restorative yoga is a kinder, gentler form of yoga. It often involves assistive props such as blocks, straps, and blankets for comfort. While restorative yoga may at first look boring or too slow for some, even the most active person can benefit from slowing down and reflecting on a restorative practice from time to time.

Whether you are a seasoned athlete or someone just looking to start a fitness regime, here are some solid reasons you need to consider incorporating this unique type of yoga into your health and fitness routine: (1)

Benefits of Restorative Yoga

1. It increases flexibility

Practicing yoga on a regular basis calls for holding postures for two minutes or longer. This static stretching elongates muscles and increases your flexibility, leaving you more toned and less prone to injury.

The use of props such as blocks and straps to hold positions more comfortably for longer periods of time only deepens stretches, making them more effective.

2. It reduces muscle tension

Over time, muscles store up tension and negative energy within its fibers. Without a way to work out this tension, it can wreak havoc on your muscles, tendons, and bones. Eventually, it may pull everything out of alignment and cause imbalances that lead to illness and disease.

Through the practice of yoga, muscles are stretched to the point where they can release tension and stored energy that otherwise make you ill. You’ll experience an incredible release of tension as your muscles relax and energy can flow freely once more.

3. It calms the restless, wandering mind

When done correctly, restorative yoga proves as mentally invigorating as certain forms of meditation. Holding positions for a longer period of time forces you to concentrate on your physical posture, your breathing, and eventually … nothing at all, as you find that space of calm that reveals your inner zen.

The more you practice this focusing on the breath, the more effectively you can carry this place of newfound calm with you off the mat.

4. It heals the body

Thanks to its traditions that span thousands of years, restorative yoga activates the PNS, or parasympathetic nervous system. Your subconscious nervous system is responsible for controlling heart rate, respiration, intestinal and digestive activity, and other body functions that you hopefully don’t have to do much thinking about.

When your PNS comes into balance through restorative yoga, your heart rate slows, your cortisol levels lower, and all organs and systems of the body can find their optimal function in a calmer environment. Yoga calms mind and body, bringing all systems of the body back into a state of balance that restores and promotes healing from within.

5. Yoga helps to heal emotional wounds

Through the practice of yoga, the mind calms itself down and a place for acceptance opens up. At times, uncomfortable and seemingly negative emotions and experiences come up for review. The intention is for them to be released through the practice.

If you do what you can to get your “ego” out of the way and accept these uncomfortable emotions with the intent of experiencing and releasing them, you’ll find emotional healing through your practice as well. While you may be surprised at the occasional strong emotional response to physical activity, don’t fight it. On the other side of this experience is a relief like you’ve not experienced before.

6. It boosts the immune system

When the mind and body are soothed, calmed, and restored, the immune system has a chance to restore and repair itself once more. It grows more effective at fighting off infection and illness. Through the use of gentle, adaptive postures, even those who are weak or physically unable to perform other types of exercise learn to hold certain postures. This makes emotional and physical progress possible.

7. It will help you to trim fat and lose weight

Studies from as recently as 2013 indicate that people can benefit from fat loss and weight loss through the practice of restorative yoga. When compared to active stretching programs over a longer period of time, the studies revealed that those practicing yoga as part of a fitness regime reduced their weight and overall body fat percentages more consistently than those who did not practice yoga.

One possible reason for this decrease in body fat percentage could be due to the decreased levels of the fat-storage hormone cortisol, which can sabotage weight loss efforts.

8. It helps you to recover faster from illness

We all need a little rest from time to time; whether recovering from a cold, flu, or even broken bones and strained muscles, restorative yoga can help speed up the healing process.

A yoga asana does not need to be “active” in order for it to be effective; yoga allows you to reap the benefits of yoga with lower energy while building strength.

9. It is a bridge to mindfulness and meditation

Perhaps you long for the benefits of meditation but don’t know how to begin; you can try this type of gentle yoga to help you attain inner peace.

Restorative yoga supports calmness of mind and promotes more focused concentration. These two skills also improve and heighten with meditation. Yoga prepares both mind and body to enter a place of peace, allowing you to find the balance and health that you seek.

10. It balances your nervous system

Restorative yoga benefits also include bringing balance to the central nervous system, the hub of all nervous system activity that drives your body’s functions. With this newfound balance comes a sense of renewal and rejuvenation, allowing for a free flow of communication between the brain and all systems of the body.

As a result, all systems of your body work more efficiently, improving all aspects of your health.

Yoga strengthens both body and mind.

11. It improves your circulation

One of the most significant restorative yoga benefits includes increased blood flow and increased circulation. Yoga frees up energy in muscles and blood vessels, allowing circulation to improve. Your body will thank you as your skin is glowing, your energy is flowing, and you experience improved health and vitality.

12. It improves lung function

People with asthma, chronic pulmonary issues, and reduced lung capacity have found that practicing yoga on a regular basis improves overall lung function. Breathing becomes easier, anxiety is reduced, and a greater sense of calm is experienced as you find the strength within your breath once more. (2)

13. It allows you to reap the full benefits of each pose

The incredible science behind yoga is that each pose is designed to improve form and function somewhere in the body. Additionally, every post works in tandem with other poses to promote balance, restoration, and healing.

Restorative yoga benefits include experiencing the full effect of each pose that you undertake. While a forward fold may be calming if held for five breaths, think of the benefits that your body will assimilate if you hold this relaxing pose for up to five minutes!

The organ activating benefits of a spinal twist increase as you hold the pose longer and longer each time you practice. This makes the time spent even more effective. The longer you hold each pose and study the science behind its benefits, the more you will be motivated to see and feel results with each session that you undertake.

Practicing yoga on a regular basis is making an investment in yourself, your health, and your quality of life. Do yourself a favor and undertake a bit of research into how and why each pose was developed, what areas of the body it is intended to be used for, and how it improves your health as you practice. (3)

Closing Thoughts on Restorative Yoga Benefits

It’s time to invest in yourself and your health. Regardless of what stage of health and fitness you are currently in, you can practice yoga to improve your mental, physical, and emotional health.

Consider yoga a treat for yourself; it’s time to let everything go and give yourself the love and respect that your body deserves. Your body works tirelessly for you every day; it’s time to give back through the process of restorative, gentle yoga.

Here’s How You Can Use Coffee In Your Beauty Routine

July 2, 2019 by Power of Positivity

Being able to feel as though you look your best at all times is important and believe it or not, coffee can help. Unfortunately, some people don’t have money to invest in expensive luxury beauty items though. There are quite a few ways you can keep yourself looking great without investing s in specialty creams, shampoos, and scrubs

The following guide walks you through a few at-home beauty items using coffee. This benefits you because you can make them yourself for a fraction of what you would pay at the store.

Stimulate Your Hair Growth with Coffee Grounds

After you have made a pot of coffee in the morning, allow the grounds to fully cool and then rub them on your scalp after wetting your hair in the shower. Allow them to sit for ten to fifteen minutes and then wash and condition your hair the same way that you normally do. The caffeine in the grounds stimulates your hair follicles to promote growth. It also helps to remove any built-up skin on the scalp so that the follicles are able to get the oxygen they need to grow. You should scrub your scalp once a week to stimulate your follicles to their fullest.

Create Soft, Supple Lips

During the old winter months, dry, cracked lips are very common. They can not only be unsightly but can also be painful. Fortunately, you can mix two tablespoons of cool used grounds with one tablespoon of olive oil and one tablespoon of honey to make a lip scrub that will leave your lips feeling soft and supple. It’s best to mix the ingredients thoroughly and use the tips of your fingers to rub the scrub on your lips in small circles so that you can gently scrub off any dry skin that you have on your lips.

After scrubbing, leave the mixture in place for a minute or two to stimulate the blood circulation in your lips to make them plump slightly and to allow the olive oil and honey to moisturize the lips. After rinsing the mixture away with warm water, put a balm on your lips to ensure that they stay soft and supple for the rest of the day. You can scrub your lips with the mixture once or twice a day as needed.

Make Your Brunette Hair More Brilliant

If you have brunette hair that you want to look bold and vibrant, mix roughly two tablespoons of cooled coffee grounds with your condition. Rub the conditioner onto your hair and leave it in place for a few minutes. Rinse thoroughly and then wash your hair the way that you normally do. The brown from the grounds can slightly tint your hair so that it looks even browner than normal and provide a lustrous sheen. The grounds can be very course so you want to be sure that you mix grounds with ample amounts of conditioner to ensure that it doesn’t damage your hair. Typically you want to use a ratio of two parts of conditioner to one part of grounds.

You can also soak your hair in cold coffee to boost the color if you want. You need to leave your hair in the brew for thirty minutes to an hour to get the best results and then wash it as you normally do.

Soak Your Feet after a Hard Day

Another one of the amazing coffee benefits that you may not be taking advantage of is a good foot soak. Make a pot and put it and the grounds into a bin that has a few cups of cold water in it. The cold water should cool down the coffee so that it is warm to the touch. You want it to feel warm, but not so hot that it will burn your skin when you touch it. Put your feet into the container and allow your feet to soak for ten to fifteen minutes. Once the skin on your feet is soft, rub the grounds onto the bottoms to remove any dry or dead skin. The grounds act as a natural exfoliator and can leave your feet feeling softer than ever. Once you’ve finished rinsing your feet clean with warm water.

You can also mix the grounds with raw sugar to make an aggressive foot scrub. You can soak your feet in the foot soak and then use a homemade scrub to remove really callused areas of your foot naturally. Mix equal parts of the coffee grounds and raw sugar and then rub them on the areas that are badly callused aggressively. When finished, rinse your feet with warm water. It’s best to wait to scrub your feet with the scrub after you have soaked them so that you can make the hardened areas as tender as possible. This will make scrubbing them easier and far less painful.

Reduce Puffiness under Your Eyes

Having bags under your eyes can make you look older and less awake. Instead of using under eye creams to treat your bags, you can use grounds. Gather grounds after you make a fresh pot. Allow the grounds to cool until they are just warm to the touch. Place them in a fresh filter and wrap a rubber band around the filter to keep the grounds in place. Put a satchel of grounds under the bottom of each eye and leave it in place for ten to fifteen minutes. The coffee benefits are that the caffeine boosts blood circulation under the eyes and can leave you looking more awake while reducing the under eye circles and bags you had before you used the grounds.

Coffee wakes up your body and can help eliminate puffy eyes, too.

Create an Exfoliating Bar of Soap

Many people don’t realize that the bars of soap that they buy at the store can be melted down so that you can add things to them. Place a pan on the stove on low heat and add your favorite bar of soap to the pan. Add a small amount of water and let the bar melt. Once it has melted down, add enough grounds to it so that the mixture reaches a consistency similar to pancake mix. At this point, you can also add essential oils to the soap mixture if you want it to be even more therapeutic for you. Adding lavender can be a very calming option. Pour the mixture into a soap mold or you could simply use waxed cupcake liners placed in a cupcake pan. Once the mixture is in the molds, allow them to cool completely.

As they cool the soap will reconstitute and become solid. You can then take the bar of soap into the shower and use it as an exfoliating bar to stimulate many different areas of your body while cleaning them at the same time. This can be a great way to reduce the appearance of cellulite in a healthy, comfortable way. Caffeine tightens blood vessels to make the cellulite less noticeable.

Soothe Skin after Waxing

Skin can often feel very tender and inflamed after waxing. In order to minimize the pain that you experience after waxing, you can use the grounds to boost blood circulation to the skin and draw out some of the inflammation. The best way to do this is to put grounds and coffee into ice cube trays the night before you plan to be waxed. When you get back from waxing, place the ice cubes into a cloth and lightly rub them on the areas that have been waxed. The cubes will begin to melt from the heat of your body and gently draw the inflammation to the surface of your skin. The grounds in the ice cubes will also help to soothe your skin and leave it feeling less tender.

Rejuvenate Your Skin with a Face Mask

Another great option to use when trying to take advantage of coffee benefits is to make a face mask to use to brighten your skin. You can mix one cup of Greek yogurt, two tablespoons of honey and four tablespoons of used grounds together to make a mask. Rub the mask gently over your face and leave it in place for half an hour. Wash the mixture off and you should notice that your skin appears to be brighter and look more youthful than it did before you did the mask. The caffeine helps to stimulate your skin, while the honey and yogurt moisturize it. Having moisturized skin also helps to create a youthful appearance.

All of these beauty treatments use natural ingredients that are very affordably priced. You should only do one or two of the treatments at a time to see how your body reacts to them. This allows you to pinpoint what did or didn’t work for you so that you know which treatments to use again in the future. You want to be sure that you look and feel your best at all times and using ingredients that you already have at home can be a great way to do it.

Benefits of Meditation

7 Types of Meditation

1. Loving-kindness

2. Progressive Relaxation

3. Mindfulness

4. Breath Awareness

5. Kundalini Yoga

6. Zen

7. Transcendental

How Long and How Often You Should Meditate

Final Thoughts On Types of Meditation and Which Type Is Right For You

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!

How do scars form?

Types of scars

Hypertrophic scars:

Normal scar:

Keloid scars:

Widespread scars:

Reducing or (Mostly) Eliminating Scars

Take Niacin

Look for Retinol (or better yet, Retinoid)

Laser Resurfacing

Final Thoughts: Other Tips

Benefits of Meditation

7 Types of Meditation

1. Loving-kindness

2. Progressive Relaxation

3. Mindfulness

4. Breath Awareness

5. Kundalini Yoga

6. Zen

7. Transcendental

How Long and How Often You Should Meditate

Final Thoughts On Types of Meditation and Which Type Is Right For You

What is Gluten? Why is Gluten Harmful to Some People?

How to be Gluten Free in a Pastry World

Is the Gluten Free Diet Healthy?

Health Benefits of Going Gluten Free

Amazing Gluten-Free Foods to Make and Taste

Embrace the Gluten Free Life

Here are seven dragon fruit benefits.

2. Rich in Nutrients

3. Promotes a Healthy Gut

4. Rich in Fiber

5. Can Improve Levels of Iron

6. Rich Magnesium Source

7. Strengthens the Immune System

8. Boosts Glycemic Control

Eating Dragon Fruits

Final Thoughts on Trying Dragon Fruit

Benefits of Restorative Yoga

1. It increases flexibility

2. It reduces muscle tension

3. It calms the restless, wandering mind

4. It heals the body

5. Yoga helps to heal emotional wounds

6. It boosts the immune system

7. It will help you to trim fat and lose weight

8. It helps you to recover faster from illness

9. It is a bridge to mindfulness and meditation

10. It balances your nervous system

11. It improves your circulation

12. It improves lung function

13. It allows you to reap the full benefits of each pose

Closing Thoughts on Restorative Yoga Benefits

Stimulate Your Hair Growth with Coffee Grounds

Create Soft, Supple Lips

Make Your Brunette Hair More Brilliant

Soak Your Feet after a Hard Day

Reduce Puffiness under Your Eyes

Create an Exfoliating Bar of Soap

Soothe Skin after Waxing

Rejuvenate Your Skin with a Face Mask

The Community

Our Free Community of Positively Powerful SuperFans

Rise and Shine On! Master Your Day with the Ultimate Positive Morning Guide + Checklist

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Us

Every day is a day to shine. Shine on!

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Master Your Day with the Ultimate Positive Morning Guide + Checklist