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7 Exercises That Flush Your Lymphatic System

June 22, 2019 by Power of Positivity

Your lymphatic system functions by using lymph fluid to collect and remove cell waste. If the system isn’t healthy, toxins can quickly build up as the lymph fluid flows less smoothly, causing congestion. But did you know that exercise is actually the primary factor in determining a healthy lymphatic system?

This means that you need to put in the work to keep your lymphatic system healthy. If not, you risk having to deal with all sorts of immunity issues, as well as countless other health problems. So get moving and make sure you’re helping your body flush out that waste!

Here Are 7 Exercises That Flush Your Lymphatic System

1. Pelvic Tilt

The pelvic tilt isn’t just a great move for the lymphatic system. It also has positive benefits for your core muscles, your back, and your spine. Here’s how to do it: (1)

Step 1: Start by lying on your back on the floor. Place your arms in an outstretched position beside you. Alternatively, you can clasp them beneath your head.
Step 2: Move your feet so they rest at a hip’s width away from each other, facing forwards, and bend your knees as you do so.
Step 3: Tuck in your tailbone and your belly button, pulling both towards your spine. As you do so, the small of your back should begin to press against the floor, allowing you to lift your pelvis in a gentle tilt.
Step 4: Engage the muscles in your hips and behind as you lift your pelvis. Hold the position for around five seconds.
Step 5: Release back to the initial position.
Step 6: Repeat this process 20 times. You should aim to do five sets in total.

2. Forward Bend

Known also as the uttanasana, this move is commonly practiced in yoga. Yoga, in general, is great for immunity (and, by proxy, your lymphatic system) and has positive effects on the overall quality of life. But on its own, the forward bend is still particularly powerful for your lymph nodes. Here’s how to do this exercise. (2)

Step 1: Start by standing straight, with your feet next to each other and your hands placed on your hips.
Step 2: Bend forward, hinging at the hips, gently and slowly. Elongate your torso as you do so.
Step 3: Try to keep your knees straight. Even if you can’t, lock your knees so you keep your legs as straight as possible. Your heels should press into the floor, causing your sit bones to lift upwards. Allow your upper thighs to turn in towards each other very slightly.
Step 4: Now, bring your hands downwards. If you can, reach backward and hold the back of your ankles or calves with each hand. If you can’t do this, press your palms against the floor beside or a little bit in front of your feet. You can also just press your fingertips. If this is still not doable, bend your elbows and cross your arms in front of you, with your right hand holding your left elbow and vice versa.
Step 5: Hang your head downwards, making sure your hips are above your ankles in alignment and the weight is shifted onto the balls of your feet. Slowly nod your head upwards and downwards, then side to side.
Step 6: Maintain the position for around sixty seconds, breathing deeply throughout.
Step 7: Come out of the position by moving your hands to your hips. Inhale and keep your back straight, bringing yourself back up to the initial position with the use of your abdominal muscles.

3. Arm Pumping

Arm pumping exercises help to get excess lymphatic fluid moving, causing it to drain efficiently through ducts instead of clogging. As such, performing these exercises regularly can help to prevent issues with your lymph nodes.

There are two variations of the arm pumping exercise, and they both are similarly effective. Here’s how to do the first one.

Step 1: Lie flat on a yoga mat. If you don’t have one, the floor will do. Keep your arms straight by your sides.
Step 2: Raise your arms, maintaining their straightness, until they are between six and eight inches off of the ground.
Step 3: Move your arms up and down. One up-and-down cycle is considered one “pump.” Make sure your elbows are kept nice and straight.
Step 4: Do 100 pumps. You should try to do them as quickly as you can, with at least one done per second. Make sure it’s at least mildly challenging: your breathing should intensify.

Here’s how to do the second one:

Step 1: Start by sitting on the ground with your legs crossed. Keep your back nice and straight, and your arms by your sides.
Step 2: Bend your elbows at around 60 degrees so that your forearms are pointing outwards from your body. Meanwhile, your palms should face up. The result should be each arm creating a V shape. (Imagine that you’re doing a very low shrug.)
Step 3: Move your arms upwards, extending them and straightening your elbows so that your arms are both now making one single V or Y shape. Make sure you’re reaching as high as you can.
Step 4: Bring your arms back downwards into the initial double-V position. The act of raising and lowering your arms is considered one “pump.”
Step 5: Do as many pumps as you can within 90 seconds, making sure your heart rate is elevated when you do so. A good amount of pumps is 60.

4. Kettlebell Squats

Squats are very powerful moves that train your lower body, and they also help the lymphatic system to flush itself. Here’s how to do them.

Step 1: Stand straight with your feet at a hip’s distance apart.
Step 2: Take your kettlebell. Hold it securely in your hands.
Step 3: Lower yourself into a squat, gently, keeping your legs wide open as you do so. Make sure your back is straight.
Step 4: Hold the position for a few seconds.
Step 5: Raise yourself back into a standing position, doing so slowly. As you lift yourself up, lift the kettlebell, too, up to your shoulder at minimum, but higher if you can.
Step 6: Repeat this process 10 times. You should aim to do three sets in total.

If you don’t have a kettlebell, you can do ordinary squats, too, but do note that this will not be as effective.

5. Leg Falls

This exercise is very simple and low in intensity, but it works wonders for your lymphatic system, so practice positive thinking! Here’s how to do it.

Step 1: Lie flat on a yoga mat. If you don’t have one, the floor will do. Have your feet flat, pressed against the ground, and your knees bent.
Step 2: Bring one of your knees down, lowering it gently to the floor by allowing it to fall open. Make sure you are in control of this motion as your knee falls to the floor.
Step 3: Return the fallen knee back to its initial position.
Step 4: Repeat this process with your other leg. You should do this five times for each leg.

6. Armpit Pull

This very simple move isn’t an intense exercise. In fact, it’s very simple and easy to perform and is meant as a straightforward, gentle lymphatic-cleansing move. You will need someone’s assistance to perform this move, however. Here’s how to do it.

Step 1: Lie down on your back while a companion stands where your head is.
Step 2: Your companion should put their hands beneath your armpits. From there, they pull you in a gentle manner towards themselves.
Step 3: Make sure your arms stay by your sides as they do this.
Step 4: Ask your companion to continue pulling for between 20 and 30 seconds. Then pause for a brief rest.
Step 5: Repeat the pulling action five times.

7. Jumping Exercises

If you really want to kickstart your lymphatic system, all you really have to do is jump around a lot. Of course, you can simply jump up and down for fun, or use a skipping rope, or add a few to an exercise routine. Better options, though, are jumping jacks and rebounding.

Jumping jacks

Jumping jacks are very simple to do and they work out your whole body at once. Simply jumping while your arms move up and down – reminiscent of the “arm-pumping” exercises we previously talked about – can really help to get your lymphatic system active. Start by just doing 10 jumping jacks twice or thrice a day, then slowly work your way up until you find yourself doing 100 of them!

Rebounding

Rebounding definitely takes the cake when it comes to the most positive and effective exercises that flush your lymphatic system. This rebounding refers to the act of jumping on a trampoline. This helps strengthen muscles while getting your circulatory and lymphatic systems moving. (3)

Jump on a trampoline for between 10 minutes and half an hour to your favorite music and be amazed at the results. However, if you’re looking for more specific rebounding exercises for your lymphatic system, do some of the following:

· March and Bounce

This type of rebounding involves you using the bounce from the trampoline to provide you with a marching momentum, one foot after the other. Swing your arms naturally and freely, lifting your knees as high as possible each time.

· Simple Bounce

If you have pain issues or are under a doctor’s instructions regarding safe trampoline use, you can do very light, calm bouncing instead. Even this is enough to flush your lymph nodes!

· Kick and Bounce

To do this form of rebounding, every time you bounce up into the air, kick one leg out while punching outwards with your opposite arm. (For example, kick out your left leg while punching your right fist.) Alternate legs and arms evenly.

· Rugged Bounce

This high-intensity form of rebounding involves giving everything you have for strong rebounding action. Bend your knees and push up as hard as you can to create a powerful jump, bending them again when you land. Push your arms up as you leap into the air.

Final Thoughts On Some Exercises That Flush Your Lymphatic System

Taking care of your lymphatic system is crucial to long-term health. Luckily, the way to do so is very easy: just exercise! With positive thinking and discipline, you can perform these exercise moves on a daily basis, and your body will thank you.

Mental Health Experts Explain Why It’s Healthy to Talk to A Deceased Loved One

June 22, 2019 by Power of Positivity

There are few experiences more crushing than losing someone you love. Your world shatters and turns upside down. You may feel lost and helpless, and you may not know who or what to turn to. It’s not unusual to want to communicate with or talk to those you’ve lost, your deceased loved ones. Many people frown upon this, but the fact is that it has been proven to be a positive coping mechanism.

Here’s How Mental Health Experts Explain Why It’s Healthy To Talk To A Deceased Loved One

1. Understanding Grief

There’s only so much you can handle at one time. This is why grief happens in five stages, also known as the Kübler-Ross model of grief. You cannot leap from being in mourning to suddenly feeling full of positive thinking in one go. In most cases, you will go through the following stages:

· Stage 1: Denial

Many people experience numbness or disbelief when they are grieving. It is a defense mechanism that allows them to handle the sudden shock of emotion.

· Stage 2: Anger

Loss is something you can’t fix or turn back. When you overcome denial, you begin to feel all the hurt you were dissociating. The helplessness of loss can make you angry, and you may direct that frustration to many different people or things.

· Stage 3: Bargaining

Now, you begin to dwell on things past. You start to ponder the “what if”s of the scenario. Was it your fault? Could you have helped? What if things had been different?

· Stage 4: Depression

This is where you start to feel all that severe sadness that most people associate with grief. You may lose your will to do basic tasks. You may feel unbearably upset and have trouble focusing.

· Stage 5: Acceptance

This is the final part of the grieving process. It is when you have reached a point of acceptance. You know that your loss cannot be altered, and you start to heal and move forward.

2. Talking To A Deceased Loved One Helps Emotional Processing

The loss of someone you love is a lot to process. Many people become stuck in certain grief stages as they attempt to heal, and this is where talking to a deceased loved one comes in. Here are some examples of how this works:

· Releasing Your Feelings

When you are angry or depressed about a loss, you can express all your emotions by talking to a loved one who has passed on. You can talk about all those emotions you’re afraid to discuss with others. Multiple people say this helps lower their anxiety about the loss.

· Recovering From Denial

When you have trouble coming out of feelings of disbelief when you’re grieving, talking to the person who has passed away can help you overcome them. This also applies to the bargaining phase. Note that this works best when you talk out loud!

· Providing Feelings of Confidence

Your conversations with the person you’ve lost will change as you reach the acceptance phase. You slowly regain confidence, and by talking to them – and sometimes feeling a little inkling that they’re replying – you’re helping yourself to move forward with this person still in your heart.

3. Talking To A Deceased Loved One Aids The Transitional Phase

A lot of adjustment needs to be done after you lose someone close to you. Many people who have not lost a loved one believe that grief is what you process and then get over completely. This is, sadly, not the case.

When someone you care about passes away, you go through a transitional phase. You now have to learn to live in a world without them, which is a permanent change in your life. It’s not something you can “get over,” no matter how much positive thinking you use, or how much therapy you get, or how much you know you’ve moved on years down the line.

You are moving from a phase where you were with this person to one where you cannot be with them. You have to change and adapt. Talking to a lost loved one can ease that period and make for a smoother transition. Here’s how.

· It Provides Motivation

It is tough to want to adjust to a world without someone you love. You may not want to make the jump to push on without them. You may feel terrified of the idea of a life that they cannot be a physical part of. This can make it hard for you to want to begin adapting.

As you talk to your lost loved ones, you can slowly realize they will never truly leave you. Their spirits will live on around and within you. You can even ask them for help in moving forward, and you may find it easier to reach solutions this way.

· It Can Help You Love Them In A New Way

Loving someone who is too far to reach is not something humans are naturally prepared for. You’re used to hearing or reading replies. You are used to physical touch. You’re used to seeing them in front of you.

When you talk to a deceased loved one, you slowly begin a new dynamic with them. You learn that there are ways you can love and honor them from a distance. You realize that it is possible for you to love them, even as you are apart – and this is very helpful for someone who is grieving.

· It Lets You Get Things Off Your Chest

When you suddenly lose someone dear to you, there’s a lot left undone, unsaid, and unshared. You may feel empty and hopeless, at a loss because of everything you could never do with that person.

By talking to a deceased loved one, you can find closure for these issues healthily. You can make promises to them that make up for what you couldn’t do. You can seek their forgiveness. Additionally, you can tell them the things you wish you’d said. This can give you feelings of comfort, allowing you to heal.

· It Provides Peace of Mind

It can help make you feel better when you talk to those you’ve lost about big life changes. You may tell your parents that you’ve achieved your dream job. You may talk about something exciting that happened that someone you love may have enjoyed.

This ability to share things with those who passed away can help provide a sense of companionship and togetherness that allows you to feel at peace. Instead of mourning that they cannot be there to hear about it, you know that they are listening from a better place.

· It Helps You Release The Burden Of The Transition

Your heart and mind need time to change from your previous world to this new, quieter one. When you talk to someone who has passed, you are helping create baby steps for your brain to walk through between these worlds.

4. But It’s Less Effective On Social Media

Today, many individuals turn to social media to “talk” to their loved ones who have passed on. They comment on posts of loved ones who pass on, make memorial posts, tag them in heartfelt messages they’ve written to them, or put up statuses on the Facebook walls of those passed.

According to an author and Massachusetts Institute of Technology professor, Sherry Turkle, this behavior may not be as positive as many believe. This is for a number of different reasons, as expressed below.

· It Is Not A Conversation

The more cathartic parts of talking to a deceased loved one involve a more nuanced kind of communication that you can almost imagine them responding to.

On social media, it doesn’t entirely turn out the same way. You watch everyone else’s well-wishes gather, and it becomes abundantly clear that these messages are more for the living, not for the dead.

Additionally, it’s not relatively as easy to think of someone passed-on as checking their social media from heaven or from wherever you believe they are. As such, it can be less therapeutic.

· It Keeps You Trapped In A Loop

When you linger on the profile pages of loved ones you’ve lost, you often do so out of a strong desire to be with them again. You want to feel, sense, and relive their last moments. You linger on the last picture they posted and re-read their previous statuses.

The issue is that it can make you feel like this person is still around. After all, they continue to live on in this virtual world. You repeatedly view their profile to grasp at a tiny piece of things that once were.

This is not unhealthy, but it can make it more difficult to move on. In some cases, it can lead to obsession.

· It Is Less Personal

You can say that you’re posting heartfelt messages on social media not for others to see but for the deceased to receive as a memorial; however, that doesn’t change the very nature of what social media is. It is a platform for sharing, not for privacy.

Nothing will alter the fact that sharing your memorial post on social media will influence what people think of you. And nothing will alter the fact that you are aware of this.

When your words are out there for everyone to see, it can often be less effective. The lack of personal nature of these social media memorial posts can cause you to lose the most essential part of them – the parts that help you to move on, the parts that give you closure, and the parts that truly help.

There’s nothing inherently wrong with using memorial pages on Facebook. There’s also nothing wrong with sharing your grief and emotions online. But is it the healthiest method? Not necessarily.

Final Thoughts On Why Mental Health Experts Think It’s Healthy To Talk To A Deceased Loved One

Grieving a deceased loved one is a complex process. It is far from black and white. If something deemed healthy by mental health experts helps you to heal from the pain, there’s no shame in doing it.

Of course, do note that everyone grieves differently. What works for you may not work for others, and vice versa. It’s essential to respect the grieving processes of others. Still, as you do so, don’t forget to respect your own. Don’t be afraid to seek help from a therapist or counselor if needed!

Scientists Explain How CBD Oil Helps Relieve Anxiety

June 21, 2019 by Power of Positivity

The CBD industry has been booming, with revenues projected to hit $20 billion by next year. People have been using CBD in its various forms to help deal with a variety of conditions, from nausea caused by chemotherapy to depression. Many have turned to CBD oil as a means of treating anxiety.

Dealing with anxiety means feeling like one has to deal with constant threats, whether real or imagined. This stress can lead to panic attacks and having trouble with feeling at peace in different situations. Common treatments like therapy and prescription medication can help, but they’re not available to every who needs them.

CBD oil is far less legally restricted in the United States than marijuana or also hemp flower. Though it originates in cannabis, it does not have the components that cause users to feel high. There’s a lot of work to be done in studying CBD and its effects, but there seems to be very encouraging signs about how much it can help patients with anxiety.

Understanding CBD Oil for Anxiety

Although CBD oil has multiple uses, it’s shown a lot of effectiveness as an anxiety treatment. Research cited in Neurotherapeutics said that “CBD has a broad pharmacological profile, including interactions with several receptors known to regulate fear and anxiety-related behaviors”.

Dr. Kevin Hill, an addiction psychiatrist, says that “It’s an extremely promising compound and there are a lot of studies that show its potential.” Though he did stress that it’s too early to say whether it can be seen as a definite solution or even treatment for anxiety.

Types of Anxiety

Part of what makes anxiety disorders so complex is that there are some many kinds, and a person may need to be treated for more than one type. There’s social anxiety, which involves extreme discomfort around other people. There’s also generalized anxiety disorder, involves near-constant worry about all sorts of life variables. Other types include post-traumatic stress disorder, panic disorder, and phobias. Living with anxiety disorders can make it extremely to hold down a job, socialize, or go about your daily routine in a calm manner.

How Anxiety Is Treated

Anxiety might not be able to go away, but it can be managed. Treatments like cognitive behavioral therapy allow patients to see how their thought patterns are misguided and how to create ones that can result in a better sense of calm. Prescription medications can help. Benzodiazepines are medications that provide a tranquilizing effect on overworked neurotransmitters. These can be highly addictive and must be taken under doctor supervision. Additionally, some people find that the side effects of prescription anxiety medication are far greater than the benefits. Others find that they felt no real change in mood or calmness levels even after prolonged usage of medication. They may try to hunt for a quick solution to their anxiety, such as illegal drugs or alcohol.

The Role of CBD Oil for Anxiety

Cannabis and anxiety have a complicated relationship. While many use marijuana to help them stay calm and focused, others find that it exacerbates their feelings of tension, leading to panic attacks. However, CBD oil differs is that it doesn’t contain THC. If someone has had a bad experience with consuming marijuana, they can take CBD oil infused in products like the new Exhale CBD gummies and not be negatively impacted.

The research so far has largely been regarding how the oil interacts with test animals, but it has been indicated to help patients with receiving a proper intake of serotonin, a chemical that helps people to feel good and one that many people with anxiety are deficient in. Another part of that brain affected by anxiety that the oil might be able to help is the hippocampus, which handles memory. When you take the oil, you may find that you have far greater control over your thoughts and feelings.

Tests

Clinical administration of oil on humans has suggested that it can be a very strong treatment for anxiety. A study on patients with social anxiety disorder resulted in a greater sense of ease for those who took the oil. Other research has indicated that the oil could be very effective as a means of treating panic disorder. It may also help with reduction of PTSD-related symptoms, including ones found in children who have undergone trauma.

Side Effects

Although the oil has many benefits and little to no substantial drawbacks for users, some possible side effects should be kept in mind. Use may lead to stomach troubles, leading to vomiting and/or diarrhea. Users of CBD oil for anxiety might also be struck by the side effect of feeling much more easily fatigued. Additionally, some might find that it has no real effect on their anxiety or that it makes it worse.

Taking CBD Oil

If you are dealing with anxiety or another condition that the oil has been said to help, you should learn as much about the product before using it. The oil is taken sublingually, meaning drops are placed below the tongue. The amount of your dosage can vary based on your needs and how much you weigh. Though it’s available over-the-counter,, it’s still good to discuss this with your doctor. You might not want to take it if you’re already on prescription medication, as things like antidepressants can end up clashing with the oil.

What to Expect

Once the oil has gone under your tongue and you’ve allowed for it to be properly absorbed, it should take effect within no more than 20 minutes. Unlike marijuana, it’s not going to suddenly make you feel like you’re intoxicated. One can take this oil and go about their day. You may find that you feel far less anxious and that intrusive thoughts aren’t as much of a problem as before. Though you’ll still be aware of stressors, you’ll likely be able to separate yourself from identifying with them so much.

Physical symptoms of anxiety, such as a racing heart may be reduced after taking the oil. Remember that every anxiety case is unique and how you react is dependent on more than just pure chance. You need to have a dosage of cbd vape juice for anxiety that helps you control your anxiety symptoms. Someone with ongoing panic disorder will likely need a higher concentration of CBD than someone who feels nervous in public speaking scenarios but is otherwise able to manage their anxiety fairly well.

The Right Type

The CBD boom has saturated the marketplace with all sorts of businesses looking to cash in the popularity. This means lots of ineffective or misleading products are marketed as containing CBD.

Patience

People with anxiety can put a lot of pressure on themselves to find something that works. While CBD has a very good track record of success, there shouldn’t be any demanding for it to work right away. Being so intense about having it work as soon as possible could lead to being even more worked up. Being consistent is very important. You might have to take the oil every day for several weeks before you notice any results.

What Else To Do

While CBD can certainly help your anxiety, it’s best used as a supplement to other means of anxiety treatment and not a sole means of therapy. To reduce anxiety symptoms, you need to get plenty of rest, exercise, eat well, and work on refocusing your thoughts. You should not go off any prescription medications without being first approved to do so by your doctor.

Final Thoughts on CBD Oil for Anxiety

Anxiety is a health condition, not a moral failing. Like any other health condition, it needs to be given dedicated treatment. CBD oil has been able to give numerous people peace of mind and reduce their anxiety significantly.

You can use CBD as a means of helping your anxiety, but it’s important to go about things slowly and to not put too high of expectations on the substance or on yourself. You need to do some research so that you know you’re getting the right product. Give your body and mind plenty of time to adjust.

Even if CBD doesn’t completely knock out your anxiety, it should at least make it easier to deal with. You might identify moments where you would feel typically stressed out, but the reduction in physical and mental symptoms has made it far easier for you to get through the situation.

Do your best to manage your anxiety and learn more about how CBD could work for you. Remember that there’s no guarantee for how well or how fast it’ll work. You also don’t need to feel pressure to not have anxiety. What you’re dealing with is a very serious condition, and being able to get through the day is something to be proud of.

10 Ways to Relieve Cold Sores Naturally

June 21, 2019 by Power of Positivity

Cold sores are inconvenient and uncomfortable. If you’ve had cold sores before, it is likely that you recognize the tingling feeling that precedes those pesky blisters poking through the skin.

Once you pick up the virus that causes these unsightly sores, it can lay dormant underneath the skin until stress, an illness or a hormonal change triggers the release of unsightly blisters.

How do cold sores develop?

Cold sores, otherwise known as fever blisters, are a common viral infection. These tiny, fluid-filled blisters usually group together on and around your lips. After these blisters break, a crust forms around the affected area that usually clears up within two to four weeks. They can spread from person to person by close contact or by kissing. While there is no cure for this type of viral infection, it can be treated with antiviral medication and a combination of cold sores remedies that effectively drive it dormant once more. These sores are usually caused by the herpes simplex virus type 1, which is not to be confused with type 2, a type of sore that develops due to skin to skin, sexual contact. While type 1 sores can be caused through skin to skin contact as well, treatment of this uncomfortable condition can be easily treated if caught early. Herpes simplex can clear up on its own between two to four weeks, but there are interventions that you can take to shorten healing time and improve the look and feel of your skin in less time.

Signs and symptoms:

This type of viral infection usually passes through three stages:

1. Tingling and itching–many people report painful tingling, burning, and itching sensations a day or two before hard, fluid-filled blisters appear on and around the lips.

2. Blisters–Blisters usually break out around the border where the outline of the lips meet the skin of the face. These blisters can also form around the nose or on the cheeks, depending on how severe the infection is.

3. Oozing and crusting–Small blisters may ooze and then burst, causing the fluid inside to crust over the affected area. They can last from a few days to several weeks depending on the type of care you undergo to treat them.

During first time outbreaks, people may also report fevers, gum erosion, sore throat and headache. In severe cases, muscle aches, pains, and swollen lymph nodes may also cause uncomfortable problems as well. If you find yourself experiencing any of the above symptoms, consider adding your doctor to determine the cause of the infection and to form a plan for treatment that will lessen your discomfort and shorten healing time. While these sores are not a life threatening condition, they could be an indication of a more acute health problem that s present in the body; it is best to get the opinion of a qualified medical professional in order to create an effective plan for treatment.

Follow these cold sores remedies for clean and clear skin once more:

Catch them early

This development is not to be treated as a “wait and see” condition–early diagnosis is key to putting the brakes on their arrival. You can prevent them from fully developing by recognizing the symptoms that begin to pop up, then following treatment protocols to reduce or eliminate these breakouts. Be on the lookout for the “prodromal stage”, which can include itchiness, inflammation, tingling and soreness where breakouts are prone to occur. If you suspect that something is amiss, call your doctor immediately to discuss options for treatment.

Use an antiviral treatment

No topical over-the-counter cream or ointment is going to work as effectively as a prescription anti-viral treatment, plain and simple. Taking 2000 mg by mouth twice daily as directed by your doctor is the best way to treat the existing virus and prevent its spread throughout other areas of the body. This replication prevention will reduce the time that blisters will appear on your body or even prevent them from developing in the first place.

Add a steroid cream to your regimen

Of all the possible cold sore remedies that are available, a steroid cream is one of the best ways to reduce inflammation quickly and efficiently. Pain, redness, and irritation are lessened, allowing the skin to calm and heal while powerful agents in the steroid cream go to work soothing and repairing sensitive tissue. Please note, a steroid cream is only to be used in combination with an antiviral medication; use of one without the other will actually have adverse effects on the spread of the virus. Use as directed by your doctor for the best results.

Make a home remedy

Most drugstores sell an over-the-counter powder called Domeboro, effective at combatting skin irritation and redness. Dissolve tablets or powder packet in 12-16 ounces of water. It’s okay if there is some residue at the bottom of the glass; the remedy will still be effective. Take a thin piece of linen or cloth, dunk it in the solution, then hold it to the affected area for 10-15 minutes, continuing to soak the cloth as needed. The solution in the Domeboro will dry out the blisters and cause them to scab over, reducing healing time from a couple of weeks to mere days. Once the affected area is dried out, apply an antibiotic ointment such as Neosporin to prevent infection and heal the skin more efficiently.

Use cold compresses

Reduce any redness and swelling that comes up with a cool, wet compress. Using cold therapy for 5-10 minutes a couple of times daily will help address some of the unsightliness of blisters and sores.

Stop touching them!

One of the most effective cold sores remedies that you can engage in is to refrain from touching them—at all! It can be very tempting to pick at those fluid filled blisters, but popping them is the last thing you should do, as this tends to spread infection to other areas of the face and body. In addition, picking at sores will inevitably lead to scarring, so if you want skin to heal completely, do your best to leave blisters alone and deal with them in more gentle ways.

Identify your causes of infection

Part of treatment with cold sores remedies should be identifying causes of your infection so as not to repeat the same cycle of breakout, treatment, etc. If you are naturally prone to the development of cold sores, just know that that particular virus is hiding out in your skin, and it is likely to come out when you are excessively tired, sick, or stressed. Sun can be a major factor in producing outbreaks as well, as the delicate moisture balance of skin is disrupted. If you find that you skin and outbreaks worsen with increased time in the sun, find yourself a good sunscreen with an SPF of 30 or higher, and make sure to clean skin thoroughly after application when you no longer need it.

Use aloe vera to soothe skin

While aloe vera is not instantly effective, regular application of aloe vera to breakout-prone areas will soothe angry cold sores and prevent future flare ups. Aloe vera is an effective pain reducer as well; because it contains vitamins C, E, and A, it is known to help expedite the healing process.

Avoid acidic or overly spicy foods

While you are undergoing a plethora of cold sores remedies, it’s best to lay off the hot sauce for awhile. Try your best to avoid hot and spicy foods, especially if your cold sores haven’t dried out and scabbed over yet. Acidic foods like pineapple, tomatoes, citrus fruits, and vinegar-based sauces tend to aggravate cold sore breakouts; do your best to avoid them at this time, or at least until your healing is well underway.

Do what you can to reduce your stress

The number one thing that can cause a cold sore breakout is stress; how on earth are we supposed to lower our stress levels in today’s world of chaos and upheaval? Believe it or not, there are some simple things you can do right now to lower your stress, improve your mood, and even improve your quality of sleep, which makes everything better! Make these a regular part of your practice and you’ll be on your way to better health and more beautiful skin:

Just breathe….simple slow breaths until you feel yourself calm down
Cross small things off your to do list, one small thing at a time
Get some exercise as a proven mood booster
Practice gratitude for everything in your life
Watch a funny or inspirational video to keep you energized
Check out for a while with a good puzzle or book
Meditate; get in touch with your true self and your true feelings

Following just a few of these practices, each day will do wonders for your stress level and lower your chances of additional breakouts and infections that you can’t control.

Painful and unsightly sores might be an inconvenience, but they are not a reason to experience additional emotional distress when you spot an outbreak. Use these simple and effective strategies to ensure that any breakouts stay manageable and heal up quickly. In no time at all, you’ll be sporting clean and clear skin once more!

Mental Health Experts Explain 5 Ways to Help Treat Mental Illness

June 21, 2019 by Power of Positivity

If you’re struggling with a mental illness, you are not alone. According to the National Alliance on Mental Illness, nearly 12 million Americans experience a mental illness of some kind within a given year, which significantly disrupts their lives. While medication and psychotherapy are immensely helpful, there are many more things that those with mental illness can do to cope with their condition. Whether you are struggling with depression, anxiety, PTSD, or any other form of mental illness, the steps you take following your diagnosis can have a profound effect on your overall health and wellbeing.

Of course, this is not to suggest that one must overhaul their lives as coping with mental illness can often be a matter of making small changes, some of which include meditation and exercise, for example. In this article, we will go over five things that you can do to make life with a mental health disorder that much more manageable.

5 Things You Can do About Mental Illness

1. SELF-ACCEPTANCE

The first step toward being able to better cope with your mental health disorder should include radical self-acceptance, which is fully accepting something with your heart and your mind. In essence, this means coming to terms with the fact that no matter what you cannot change a situation or the circumstances that led up to it. In the context of a mental health disorder, for example, accepting the fact that you have a problem as opposed to pretending it doesn’t exist can incentivize you to seek help and also make self-care a priority. After all, you can’t resolve a problem in your life without first acknowledging that you have one.

It is also worth noting that self-acceptance can completely change how you feel about yourself as it allows you to stop comparing yourself to others and enables you to feel more comfortable in your own skin.

2. PRACTICE DEEP BREATHING

As cliché as it may seem, deep breathing is one of the best ways to ease feelings of depression, anxiety, and many other mental health disorder symptoms. Studies show that those who are struggling with a mental health disorder can benefit immensely from the 4-7-8 breathing technique, a breathing pattern developed by Dr. Andrew Weil.

For those who may not be familiar with this breathing exercise, it is based on pranayama, an ancient yogic technique that revolves around controlling one’s breathing through exercise, poses, and specific breathing techniques and sequences.

The general premise behind 4-7-8 breathing is that it is designed to promote deep relaxation by allowing individuals to focus on their breaths as opposed to fixating on their mental health disorder. It is also important to note that 4-7-8 breathing is especially beneficial for those struggling with anxiety in that it minimizes ruminating thoughts, soothes heart palpitations, and calms nerves.

WHAT DOES 4-7-8 BREATHING ENTAIL?

To begin 4-7-8 breathing, you will need a comfortable place where you can either sit or lie down. From there, you will want to touch the roof of your mouth with the tip of your tongue and hold it in this position for the duration of the exercise. If you are performing this breathing exercise while seated, you will want to make sure that you are using good posture. From there, you will want to follow these steps for each breath cycle:

Slightly purse your lips and make a whooshing sound while exhaling from your mouth.
Next, inhale through your nose while counting from 1 to 4 in your head.
Hold your breath for a total of 7 seconds.
Loosen your lips and exhale for a total of 8 seconds while making a whooshing sound.

While this breathing exercise may sound peculiar, it is highly effective when it comes to promoting a state of relaxation. In fact, many people have credited these breathing exercises with helping them to overcome severe panic attacks and deep feelings of anxiety and depression.

3. OPPOSITE-TO-EMOTION THINKING

Opposite-to-emotion thinking is a dialectical behavior therapy that is especially beneficial for those who are struggling with a mental health disorder. While not easy to perfect, opposite-to-emotion thinking can limit the extent to which mental illness can control one’s life. In essence, opposite-to-emotion thinking is conditioning yourself to not give in to feelings of anxiety and depression or to allow such feelings to dictate your life.

For example, if you feel like isolating yourself, you should do the opposite by surrounding yourself with friends and family. To further get you out of your comfort zone, you may even want to strike up a conversation with a stranger or an acquaintance.

It is also worth noting that opposite-to-emotion thinking has been proven to help those who may be struggling with mania and hypomania associated with bipolar disorder in that it helps with mood stabilization. The path that you take toward opposite-to-emotion thinking is entirely up to you; however, it should be one that contributes to improving your overall health and wellbeing.

4. PRACTICING MINDFULNESS

Whether you’re struggling with PTSD, anxiety, depression, or any other mental health disorder, it is easy to become preoccupied with your own thoughts. Practicing mindfulness can help you silence those thoughts by focusing on your environment and acknowledging how your five senses are not only receiving but also processing the stimulus energy from that external environment. If you’re experiencing a panic attack, for example, instead of allowing yourself to become consumed with fear try focusing your attention on the objects in your environment, such as plants, furniture, and other decorations.

Similar to breathing exercises, practicing mindfulness helps distract you from the symptoms of your mental health disorder and enables you to calm down. This process may seem challenging the first few times you try it, but it will become easier over time and will eventually become second nature.

5. MENTAL REFRAMING AND EMOTIONAL AWARENESS

One of the best ways to combat the negative feelings and emotions that are often connected to mental health disorders is by changing the way you identify with them. If your dryer, for example, all of a sudden stopped working, you could interpret this as a negative in the sense that you will probably have to let your clothes air dry; however, it can also be construed as a positive in that it enables you to save on your energy bill. Mental reframing can go a long way toward changing how you perceive challenges and the impact that you allow them to have on your life. As far as emotional awareness is concerned, bottling up your feelings can sometimes intensify the symptoms associated with a mental health disorder. To further illustrate this point, if you are feeling depressed, allow yourself to feel depressed for a few minutes and then take the steps necessary to boost your mood like going for a walk or spending time with friends, for example. Although you may not have had a say in being diagnosed with a mental health disorder, you do have a say when it comes to toll it can take on your life and how you respond to the symptoms associated with the disorder.

WHEN SHOULD YOU CONSIDER PROFESSIONAL MENTAL ILLNESS TREATMENT?

When it comes to overcoming any mental health disorder, sometimes seeking professional mental illness treatment with a licensed therapist is unavoidable. The same applies to medication. After all, everyone experiences and handles mental health disorders differently. Although the suggestions detailed in this article may help some people, they may not work for everyone. A mental illness treatment that includes CBT (cognitive behavioral therapy), behavioral activation, guided self-help, and other forms of talk therapy can help identify some of the factors that may be contributing to your mental health disorder.

In most cases, resolving these underlying issues can indirectly resolve the accompanying mental health disorder in the process. A mental illness treatment that includes psychotropic drugs can also be effective. Medications in this class can temporarily relieve mental health disorder symptoms while you work toward resolving the underlying issue that may have contributed to it in the first place. Studies show that the combination of talk therapy and psychotropic drugs are highly effective in helping individuals overcome their struggles with anxiety, depression, PTSD, and many other types of mental health disorders.

Some of the more commonly prescribed medications used to treat mental health disorders include mood stabilizers, selective serotonin reuptakes (SSRIs), monoamine oxidase inhibitors (MAOIs), and antipsychotics. It is important to note that patients will have to be evaluated by a physician or psychiatrist before they will be able to receive a prescription for these types of medications.

In summation, a mental health disorder can significantly disrupt one’s life; however, there are steps that you can take minimize the symptoms associated with your specific disorder, including the ones discussed in this article.

Researchers Explain Why Cardio Is Not The Best Way to Lose Belly Fat (And What To Do Instead)

June 21, 2019 by Power of Positivity

They say losing weight is easy. But It seems like belly fat does not agree with the popular opinion. If you are like me, you most probably tried all the diet and exercise fads that came and quickly vanished.

Medical professionals and fitness experts claim that consistency is key to losing weight. However, it could be a problem when you reached a plateau on your exercise and diet regimen.

The abundance of diet and exercise fads in the age of social media is not helping either. Good thing is that many medical researchers have noticed the need to clear the confusion. Many are devoting time on proving the effectiveness of these fads, which people are picking up left and right.

High-intensity interval training and aerobic exercises are some of those workouts that trended on social media.

In this article, we will learn about the ins and outs of a cardio workout, the advantages associated with this kind of exercise routine, and whether cardiovascular exercise is enough to burn your belly fat.

What Composes A Cardio Workout?

Cardiovascular exercises are routines that pushes your heart and respiratory rate to the limit. These workouts are characterized by the constant increasing and decreasing of the heart rate, as well as the constant expansion of lung capacity.

These kinds of exercises are best in burning unwanted body fat. Its ability to effectively help in weight loss stems from the fact that cardio workouts demand more oxygen compared to other exercises.

Science also has some data backing up cardio workout’s effectiveness in helping with weight loss. These are some of the most recent studies that linked cardio workout and loss of belly fat:

Donnelly and colleagues found in their 2013 study that aerobic exercises alone are enough to see significant weight loss in men and women. The conclusion came after one group of their participants underwent supervised exercise sessions. The study spanned 10 months before a conclusion was made.
A 2014 study revealed that exercise provides the best outcome for the health of obese and overweight individuals. Swift and colleagues concluded that despite being paired with caloric restriction, doing physical activity everyday significantly contributed to weight loss.
Another study revealed that aerobic and/or resistance training is an effective method to address body mass and fat mass in overweight and obese adults. The authors conclusion came after several adults were asked to participate in a STRRIDE aerobic and resistance training program.

What Exercises are Considered a Cardio Workout?

Diversity is the name of the game in cardiovascular exercises. Several workouts fall within this category. It’s a good thing for people who easily plateau on their workouts, and for those looking for more challenges as they advance to a higher level of workout.

High intensity interval training (HIIT) is a group of exercises that pushes the body to the limit. It is done in sprints with recovery intervals in between. This form of interval training has both high intensity and lower intensity intervals. Shorter high intensity intervals engage your anaerobic system for energy while longer high intensity engages the aerobic system for energy.

Aside from the fat burning benefits associated with HIIT, it is also great in improving cardiovascular health, resting blood pressure, and cholesterol levels among many others. However, to reap benefits of this workout, it is advised to consult a physician especially if you are starting to be physically active and/or is suffering a serious health condition.

What are cardio workouts?

Literally translated as “with oxygen,” Aerobics is a type of cardio workout composed by aerobic training, strength training and stretching. It is usually composed of five parts, including a warm-up, cardiovascular conditioning, muscular strength and conditioning, cool-down and stretching and flexibility training. In this type of exercise, oxygen is used to burn body fat and glucose in order to produce the basic energy carrier for cells, the adenosine tri-phosphate.

But is it a good way to lose unwanted pounds?

Cardio workouts are also the solution for busy individuals wanting to shred off unwanted body fat. This kind of exercise will not take your excuse of not having enough time. There are various forms of cardio workouts and most can be done in just a couple of minutes. The following are some of the most recommended cardio workout for those always on the go:

Squats, mountain climbs, running on the spot or high knees are some of the cardio workouts for those who do not have the luxury of time. Some of these exercises can also be included in high intensity interval training (HIIT).
For those who have a few more minutes, about 30 to 40 minutes, low-level cyclical workouts are advised by fitness professionals. It includes cardio workouts like cycling, jogging and elliptical trainer. These set of exercises is great if you are trying to also improve your aerobic fitness and aiding recovery on top of losing body fat.

What are the Benefits of Doing Cardio Over Other Exercises

Aside from increasing the body’s work on removing fat from its system, cardio workouts also offer several advantages.

In terms of heart health, engaging in aerobic exercise was found to produce the following effects:

Stronger heart and blood vessels;
Lower blood pressure and cholesterol;
Improved oxygen flow throughout the body; and
Lower risk for cardiovascular diseases, Alzheimer’s disease, stroke, diabetes and some types of cancer.

Cardio workouts were also found to have good effects on the brain. Regular cardio workouts were found to produce the following impact:

Helps in the slowing decline in brain function caused by aging;
Increases blood flow;
Lower risks for stroke; and
Helps improve memory and thinking ability.

It is also beneficial to reproductive health. Cardio workouts contribute the following to your ability to pro-create:

Enhanced arousal for women; and
Lower chances of erectile dysfunction in men.

These lists are great proof that doing cardio exercises is not only the best solution to lose weight, but is also a great starting point for someone to lead a healthy lifestyle.

Is Doing Cardio Workouts Enough to Lose My Tummy?

Weight loss experts, as well as medical researchers, agree that exercise programs are not enough to unloaded unwanted body fat. As mentioned earlier, Swift and colleagues cited that exercise routines should be paired with caloric restriction to be more effective. However, their research also revealed that exercise plays a far more important contribution in reducing belly fat.

There are many confusions surrounding cardio workouts and their ability to burn body fat.

First, caloric restriction is the key to losing weight. Your exercising everyday but still maintaining your unhealthy eating habits will lead you to nowhere. Many exercise equipment and physical fitness promoters usually claim that exercise is enough to achieve your desired body weight. However, the truth is proper diet is necessary in order to reap the benefits of cardio workouts.

Second, you should realize when your body has reached a plateau in doing cardio workouts. At this point, it is best to change your routine to achieve your goals. Fitness experts recommend that you challenge your body when this happens. As there is a wide variety of cardio exercises, it is best to level up and try more challenging and intense workouts compared to those you started with.

Lastly, cardio workouts should be paired with strength training to achieve your desired muscle tone. Yes, cardio exercises are effective in making you skinny. But it cannot give you the right combination of skinny but still with the ideal muscle tone.

Try a Cardio Workout Now

Starting a new exercise routine might look too much. But you need to conquer your fear and do something to lose that belly fat. After all its all in the mind and once you have conquered all that, you are empowering yourself to be anything you want to be.

Embracing a new healthy lifestyle starts with an active lifestyle. A cardio workout is a great way to begin your weight loss journey. Several studies have proved that this is no weight loss fad.

Aerobics, HIIT and other kinds of cardio exercises were found to significantly contribute to the body burning more body fat than it can. Its advantages do not stop there. Doing this exercise also helps improve your health. Its additional benefits include improved blood flow, decreased chances of you developing serious health conditions, and expanding the capabilities of your respiratory system.

No time? That can’t be an excuse for doing cardio exercises. This workout only demands a little fraction of your day. There are various exercises that you can squeeze to make the most of your little time while achieving your body goal.

Now is the perfect time for you to start your weight loss journey. Signing up for a cardio workout program is the answer to achieve that. And of course, also staying away from your favorite pizza place, that neighborhood Chinese take-out you always turn to when you’re lazy and, yes, also that ice cream place you frequent at every end of a work day.