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5 Exercises For New Moms That Heal Your Belly

June 6, 2019 by Power of Positivity

Pregnancy is truly taxing on the human body. It stretches the abdomen, sometimes causing both sides to wind up separating. This usually causes bulge to remain around the lower stomach. The pelvic floor is also strained and tired from the delivery process.

It makes sense, then, that new mothers are interested in helping their bodies heal from the tiring ordeal. They want to close up the gaps caused by all that stretching. Many also have goals to lose the extra weight they’ve gained or to help their bellies firm back up. It’s not an easy process, but with positive thinking, it can be done.

Postnatal exercises can be tricky. Doing standard core-strengthening exercises can be too taxing on your body, and they only workout your external muscles, not the internal ones you stretched! You also can’t do too much without causing harm to your body, which is still trying to recover.

So, which exercises are effective and safe? Luckily, there are plenty of moves and workout routines that have been deemed okay for postnatal use.

Here Are 5 Exercises For New Moms That Heal Your Belly

1. Early Tummy Toning

The first types of exercises you do after giving birth should be extremely simple and very gentle. As we previously mentioned, pregnancy tends to stretch out abdominal muscles, and in many cases, this causes them to separate.

It will take a good long while before those muscles heal well enough for you to attempt serious core workouts. In the meantime, simple and gentle exercises focused on your tummy are great options. These will help to provide positive toning benefits, working out internal muscles, even down the deepest layer. (1) A mini tummy tuck nassau county, NY can speed up the results to a flat stomach.

Before the abdominal muscles have closed their gap, you have to be very careful with your stomach exercises. Here’s a great one to use when you’re just starting out.

Step 1: Start in your position of choice. You can lie down, rest forward on all fours, sit down, or even stand up. It is advised that a doctor or a relevant medical professional is present to assist you.
Step 2: Make sure your lower back area is flat, not arched in any way.
Step 3: Exhale deeply in such a way that your belly button moves backwards towards the area of your spine. Remember, your lower back should stay flat and unmoving.
Step 4: Pause, holding the position while continuing to breathe in a light and easy manner. Do this for 10 counts.
Step 5: Relax your body back to its initial position.
Step 6: Repeat this process. You can do this up to 10 times. This will be considered one set.
Step 7: You can continue to do 10 sets at a time. You may also do this multiple times daily.

2. The Heel Slide

The heel slide is a great, gentle workout among the very best postnatal exercise moves you can do. It has positive effects on a particular deep core muscle known as the psoas. This muscle is responsible for leg, spine, and pelvis connection. Here’s how to do the heel slide. (2)

Step 1: Start by lying on the floor with your back and feet pressed into the ground. Your knees should be bent.
Step 2: Inhale deeply. Let your stomach expand.
Step 3: Now, slowly slide out one of your feet, continuing until the leg is straight.
Step 4: Exhale deeply. Flex your outstretched foot as you slowly bring your heel backwards to its initial position. As you do so, maintain a sliding motion, and keep your body still.
Step 5: Repeat this process with your other foot. You can do this up to 20 times (10 on each foot), but feel free to start lower.

Note that this exercise is not to be done until your abdominal muscles close!

3. Advanced Tummy Toning

Once your abdominal muscles have healed sufficiently and the gap has been given time to close, you can escalate the early tummy toning exercise into a slightly more complex one. Here’s how to do it. (3)

Step 1: Start by lying on the floor with your back and feet pressed into the ground. Your knees, naturally, should be bent, with your hands resting on your thighs.
Step 2: Exhale deeply, allowing your ab muscles to contract. As you do so, lift your shoulders and head upwards off the ground, moving your hands in a sliding motion to your knees. The goal is for only your head and shoulder blades to be lifted.
Step 3: Pause, holding the position for a few moments.
Step 4: Relax. Slowly bring your head and shoulders back down to their initial position.
Step 5: Repeat this process. You can do this up to 10 times. This will be considered one set.
Step 6: You can continue to do 3 sets at a time.

4. Early Pelvic Muscle Routine

The pelvic muscles often become stretched during childbirth due to the fact that you have to pass something very large through them. You can find these muscles stretched across multiple places, as these muscles provide support to the bladder, bowel, and womb, among other body parts.

The pelvic floor undergoes quite a bit of change during pregnancy and after childbirth before it returns to its original state several months postpartum. However, these muscles can still experience some weakening during this process. Studies indicate that improper pelvic muscle care after childbirth can lead to issues such as incontinence, prolapse, and even pelvic-perineal dysfunctions. (4)

Pelvic exercises can also help your belly to heal, as most pelvic exercises aid in the strengthening of deep core muscles.

Here’s how to do a very simple pelvic workout routine that can be done before the abdominal muscles have closed their gap.

Step 1: First, identify your pelvic muscles. These are the ones you clench when you stop yourself from urinating.
Step 2: Start in your position of choice. You can lie down, sit down, or even stand up. It is advised that a doctor or a relevant medical professional is present to assist you.
Step 3: Release tension in your body and try to keep your abdominal muscles relaxed. Breathe normally, at a calm rate.
Step 4: Squeeze your abdominal and pelvic muscles, gradually exerting more and more tension until you have managed to contract them as far as possible.
Step 5: Release the hold and relax. Do so in a slow and very gentle manner.
Step 6: Now, squeeze your muscles again, holding them for between 5 and 10 seconds. Gently release in a slow manner. Repeat this particular step 10 times.
Step 7: Now, squeeze your muscles again, this time in short, quick, hard motions, instead of gentle and slow ones. Repeat this particular step 10 times.
Step 8: Now, squeeze your muscles again, and as you do so, let out a light cough (or just clear your throat. Repeat this particular step 3 times.
Step 9: This entire process, from step 1 to step 8, is considered one single set of the pelvic workout routine. You can continue to do between 5 and 6 sets on a daily basis.

5. Advanced Pelvic Muscle Exercises For New Moms

This pelvic move can be done within a week of a typical birth, though a few months’ wait is necessary for those who have had C-sections. Speak to your doctor for clarification. It will help strengthen ab and pelvic muscles all at once! Here’s how to do it.

Step 1: Start by lying on the floor with your back and feet pressed into the ground and your arms by your sides. Your knees should be bent with a pillow tucked between them, and your hips should rest on a pillow.
Step 2: Breath in deeply, then exhale deeply. As you do so, bring in your abdominal muscles and tuck your pelvis. Squeeze your buttocks, too. While this is happening, perform a Kegel hold (where you clench your pelvic muscles).
Step 3: Pause, holding the position for five seconds.
Step 4: Relax. Slowly return to your initial position.
Step 5: Repeat this process. You can do this up to 10 times.

Now, here’s one last pelvic exercise.

It should only be done after your ab muscles have closed. It can help your lower back, buttocks, and core become stronger. Here’s how to do it.

Step 1: Start by lying on the floor with your back and feet pressed into the ground at a hip’s width away from each other. Your knees should be bent.
Step 2: Inhale, then exhale deeply. As you do so, bring your ab muscles inwards and upwards so it moves in to your spine.
Step 3: Lift your hips up into the air as you push your pelvis upwards until your knees and hips are in a straight line.
Step 4: Relax. Slowly bring yourself back down to the initial position.
Step 5: Repeat this process. You can do this between 5 and 10 times. Build up slowly from 5!

Final Thoughts On Some Exercises For New Moms That Heal Your Belly

The world puts a lot of pressure on new moms to “bounce back” and look like how they were before getting pregnant. It’s a rather unrealistic expectation, so keep that in mind when you’re doing these exercises. They will give you results, but they take time, and you shouldn’t hold yourself to impossible standards!

We know just how eager you may be to get back in shape after bringing your beautiful baby into the world, but take it slow! You are under no obligation to be super fit right after giving birth. Plus, you need time to rest and heal, and pushing yourself too hard can lead to permanent injury.

All exercises that you use should be slow and gentle. It’s a good idea to speak to a doctor before going through with these exercises. Talk about the best possible steps you can take to heal your belly, and follow their instructions well! Postnatal exercise can boost mood and positive thinking too, to help you with the hormonal changes. (5)

At the end of the day, your best bet is to go at your own pace. Focus on performing the right exercises that workout both internal and external muscles. If you do them the right way, and you’ll be able to hit whatever goals you have with regular practice!

5 Anger Management Techniques To Stop Yelling At Kids

June 6, 2019 by Power of Positivity

Parenting is a tough job, especially when it comes to anger management. Kids often don’t have a very good sense of reasoning, which can lead to a lot of yelling, tantrums, misbehavior, and other issues. They don’t understand how social skills work, and at a very young age, they live in their own little bubble.

It’s even harder to keep your cool when you’re exhausted or not having a great day. Tiredness is part and parcel of parenting young kids, after all. Unfortunately, these children also typically haven’t yet developed a sense of empathy that allows them to understand that – so they really push your limits!

This is why it’s so easy to lose your temper. You may want to shout, yell, or scream at your children, especially when they aren’t listening to you for the hundredth time. But this is extremely damaging to a young child. They are 100% dependent on you, and they need you to be the mature, bigger person in the situation.

You are the adult, after all! It’s your responsibility to keep your cool when the going gets tough, especially around your vulnerable, susceptible, and easily influenced children.

Here Are 5 Anger Management Techniques To Stop Yelling At Kids

1. Learn To Communicate Effectively

Toddlers and young children are nothing like adults. They rarely ever listen to yelling. It catches their attention for a moment, but they’ll be lost in a different world again just moments later! This renders any attempt to get their attention by shouting at them either completely ineffectual or just plain harmful.

It’s definitely frustrating to feel like you aren’t being heard – especially if you’ve been talking about some topic again and again. If you keep having to say things again and again to no effect, you likely haven’t been speaking to your child in a way that they truly understand. Here are some tips, which will also aid you in anger management: (1)

a) Use firm language, calmly

You can sound strict and as though you won’t take no for an answer while also sounding (mostly) relaxed.

b) Make eye contact

Your child is more likely to take you seriously if you maintain eye contact with them, and you will be able to check to make sure they’ve comprehended what you’re saying. You can even kneel or lean down so you’re on their eye level.

c) Keep it concise

If you drone on and on about one point for a long time, your child is going to slowly but surely tune it out. Get to the point, make sure they understand, and leave it at that.

d) Be consistent

Remain consistent about the good behavior you expect. Don’t change your expectations every other day, as this will just confuse your child and prevent them from following instructions.

e) Don’t give in

If you told your child to complete a task, and they still haven’t been doing it, don’t “give up” on them by rolling your eyes and completing the task yourself. If you do, you’ll teach your kid that if they can ignore you long enough, they’ll get to escape tasks. No matter how long it takes, stand your ground!

f) Listen

Sometimes, your child is protesting for a reason. Listen to their explanations and complaints. Make sure they know that you “cannot hear” them unless they speak politely and properly. Once you’ve heard their side, make a more informed decision about your next step.

2. Prepare Beforehand

A Yale professor of child psychiatry and psychology, Dr. Alan Kazdin, has a unique but important series of steps for more efficient, calmer, and more positive parenting. He refers to this as the ABCs program. Here’s how it goes: (2)

a) Antecedent

This portion of the program involves preparing your child for what they are expected to do well before they may actually need to do it. This will allow them to prepare for it and keep it in mind.

As an example, if you want your child to put their dishes away after eating, start by telling them anytime before a snack that they must do this. It can be as simple as, “Please put your dishes in the sink once you’re done eating your snack!”

b) Behaviors

This step is all about reinforcing and molding the behavior you want. It is your responsibility to ensure this happens; after all, many children learn by example! So if you’re trying to teach your kids to put their dishes in the sink after eating, make sure that you’re doing the same with your own dishes.

c) Consequence

Consequence is the stage where you show positive reinforcement to your child for engaging in the correct behaviors. Once your child puts their dishes away, give them very big, obvious praise and a hug or other type of physically affectionate sign of approval.

You need to make sure your praise is very loud and large in order for it to be noticed, and for your child to associate it with a good thing they’ve done. Don’t be afraid to act like you’re a theater actor!

Another good way to prepare beforehand is by being aware of your anger levels. If you feel yourself start to get annoyed, prepare yourself and your children. Tell them what the problem is, such as:

You’ve had a bad day at work
You really need to focus
You’re feeling very tired
You are concerned for their safety
You are becoming irritated because of their fighting or arguing

Phrase it in a positive way and communicate with them. Ask them to kindly tone it down as a proactive approach to anger management. If you need to, redirect their attention and re-state your position and requests more firmly until they listen to you.

3. Learn To Understand Your Own Anger Management Process Accurately

Anger may seem complex, but it’s a surprisingly simple emotion. If you learn to understand and interpret your anger, you will be able to respond to it in a more positive way that is more proactive and less reactive. Here are some tips to help you do so: (3)

a) Identify The Root

Anger is a secondary emotion. This means that it does not exist on its own; it arrives as a bolster for other negative emotions. So the next time you experience anger, take a deep breath and think about it.

Try and take note of any feelings you are experiencing that are hidden behind anger. You may be feeling:

Sad or upset
Fearful
Panicked
Stressed
Embarrassed
Overwhelmed
Helpless

b) Figure Out What Triggers You to Start Yelling

Different parents have different anger triggers. If you know what yours are, you can anticipate and prepare for them beforehand, preventing you from blowing up when you encounter them.

Some examples of common triggers a parent experiences are:

Certain phrases said by children, such as …
- “I don’t wanna!”
- “You can’t make me do it!”
- “Why can’t I?”
- “Are we there yet?”
A certain negative behavior (example: leaving toys uncleared, fighting with siblings, talking back, etc.)
External factors coupled with mild misbehavior (example: needing to cook dinner but your children are whining, having to focus on work but your kids won’t stop playing too loudly, etc.)

c) Take Note Of Physical Responses

Many people experience physical changes when they become angry. If you take note of these responses in your body, you’ll be better able to detect when you need to use some positive anger management. Your body might be telling you that anger is on the rise, even if your brain hasn’t quite caught up. Some common signs of anger include:

Reddening face
Quickened pulse or heart rate
Clenched fists
Tightened muscles
Shallow breathing

d) Understand Its Purpose

Anger arises for a reason. You are angry because certain things aren’t going smoothly, or as needed. By understanding why you get angry, you can understand the steps you need to prevent things from going in that direction.

4. Take A Break

Too angry? Walk away and take a break. When you feel your anger mounting to uncontrollable levels, step out of the room. Tell your child that you are too angry to continue the discussion and that you are going to go and take a timeout.

When away, breathe deeply. Sit down, close your eyes, and focus on your breathing. Go to the bathroom or to a nearby sink and give your face a wash. Freshen up a little. If it helps, you can even say a mantra or positive affirmation to yourself about keeping positive thinking in these times. (4)

You can use mantras like:

I will only show love.
My child needs understanding and patience.
This situation is not a disaster.
My child only acts out because he has trouble with (insert issue here).
I will be patient today.

5. Practice, Practice, Practice

Nobody is perfect, and if you’ve been yelling at your kids as a bit of a habit when things go wrong, it’s hard to unlearn the behavior. The trick lies in continual practice and lots of positive thinking.

Anger management is crucial to good parenting. You can learn to be calmer, or you can find healthy outlets for that anger. Some practices for calmer thoughts include:

Mindfulness meditation
Keeping a journal to record gratefulness and express your thoughts
Practicing yoga

Some healthy (or usable) outlets for anger include:

Practicing sports
Writing in a journal about your anger
Making art that expresses your anger
Screaming into or punching a pillow

If you choose to use outlets for anger, make sure you are doing so in private or away from children if it is not a commonly accepted activity!

Final Thoughts On Some Anger Management Techniques To Stop Yelling At Kids

If you’ve shouted at your child in the past, it’s time to stop and learn alternative methods of getting through to them. A lot of emotional and mental damage can come from yelling at your kid, especially if this includes unfair name calling, disrespect, and verbal abuse. In fact, it’s just as bad as physical hitting and punishment. (5)

They can learn improper anger management techniques from this treatment. They can begin to exhibit similar behaviors to yours. Or, in some cases, they may withdraw altogether. Even when they seem fine, their developing brains are still impacted in some way or other, and it will have a harmful effect on them later in life.

Studies indicate that positive reinforcement is a much better system for children than negative reinforcement. This is why learning to manage your anger can be more beneficial for both you and your kids. It’ll help them behave better, and it’ll give you more breathing space!

So, while it can be hard to keep calm when your kid is being naughty, take a deep breath and get your positive thinking going! Use these 5 anger management techniques to stop yelling at kids and build a healthier, happier, and more effective parental bond with your little one.

12 Amazing Benefits Of Using CBD Oil

June 4, 2019 by Power of Positivity

CBD oil has been associated with numerous health benefits to your body and skin. Many of these benefits are beauty-related as they assist in making your skin look better and youthful. That is why hemp oil has become extremely popular, especially because numerous countries are legalizing its mother plant, marijuana.

The beauty benefits of CBD oil include slowing down aging. It is also great for massage, serves as an ideal aftershave, and helps with acne control. These benefits will ensure that many of the skincare problems that you experienced before are gone.

As the popularity of CBD oil continues to rise, businesses in the hemp and cannabis industry are finding themselves in need of reliable financial solutions to support their operations.

One crucial aspect of running a successful CBD business is having access to a specialized merchant account service that can handle the unique challenges associated with this high-demand market. With products like CBD oil gaining traction among consumers for their beauty benefits, it’s essential for merchants to partner with a provider that understands the complexities of processing payments in this space.

Utilizing a PayKings payment platform ensures that businesses can efficiently manage transactions while complying with industry regulations. As the market for CBD oil continues to grow, having the right payment solutions in place will be essential for long-term success and sustainability.

Here are 12 amazing beauty benefits of CBD oil.

1. Great for Massage

CBD Oil is ideal massage cream. It has a great consistency as it is not too thick and not too runny. Hemp oil can improve the effectiveness of your massage since it can help in reducing pain. The oil has some pain decreasing properties.

Moreover, the oil contains a highly calming, pleasant scent that helps you to relax. It is firming, moisturizing, and decreases the appearance of wrinkles and fine lines. If you get massaged using hemp oil, you will be left with firmer, softer skin.

All these features of the oil make it an ideal option for massages. Moreover, it is simple to use as you can obtain a pre-combined cream or apply it directly to your skin.

2. Used as an After Shave

Hemp oil possesses moisturizing and anti-inflammatory properties that make it a perfect soother for your skin after shaving. Razor burns normally leave your skin irritated, red, and uncomfortable. The majority of people usually use a moisturizing cream for calming down the skin, but hemp oil has higher effectiveness.

The oil will leave your skin soft and smooth while its anti-inflammatory properties will eradicate the itchiness and redness often caused by razor burns. It can be utilized at any place on your body.

Whether you decide to shave your legs or face, hemp oil can offer long-lasting and instant relief from shaving irritation.

3. Dandruff Eradication

In case you have a case of dandruff, you are familiar with its frustrating effects. It is not easy to get a conditioner or shampoo that reliably eliminates dandruff. The condition can be caused by your scalp’s dryness and oil as well.

Oil on the scalp causes dead skin cells to clump together, which makes them more visible than usual. On the other hand, when your scalp is dry, your skin cells can shed at a faster rate than usual. This means that you will have many cells clumping together to create dandruff.

One of the benefits of CBD oil is stopping the formation of dandruff on your scalp by handling the oiliness and the dryness simultaneously. It is also ideal for minimizing the itchiness that can worsen the condition. This is because frequent scratching at the scalp can increase the number of skin cells that are dead and loose.

The health of your scalp will be enhanced by hemp oil’s cleansing and moisturizing properties. Numerous conditioning products have CBD oil as a major ingredient. Moreover, you can use the oil by itself or make conditioning masks. You may also visit this website at http://bulkcannabis.cc/ for a wide variety of CBD products.

Remember to rinse out the hemp oil fully after the application of conditioning products to avoid giving your hair a greasy look.

4. Controlling Eczema

In numerous cases, CBD oil has been successful in the treatment of eczema after the failure of standard treatment. This is ideal for individuals who have this condition, which is usually hard to treat. Hemp oil’s many properties that including richness in essential fatty acids, anti-inflammatory properties, and moisturizing effects, make it ideal for treating eczema.

It helps in calming the inflammation caused by the condition. It also assists in moisturizing the dry, scaly skin patches caused by eczema. Using the oil for such a condition might require using it as a balm or consuming it orally.

When applied as a balm, it is absorbed by your skin in the spots where it is required the most. When ingested, it lets your body take in the nutrients in a new manner that contributes to your general skin health.

5. Cold Sore Treatment

Cold sores can be uncomfortable and embarrassing. Moreover, they take a prolonged period to get eradicated and are very contagious. Fortunately, CBD oil can assist in healing these sores quicker.

The anti-inflammatory properties of CBD oil minimize redness to make the cold sores less obvious. It also assists in the reduction of pain caused by a cold sore.

The oil also assists in healing your skin, which means that the cold sore will not impact you for an extended period. You can apply a balm that has hemp oil on the cold sore for fast relief.

6. Anti-aging Skin Care

Another one of the benefits of CBD oil is anti-aging properties. Hemp oil assists in firming your skin and boosting its elasticity to bring out its natural plumpness.

It has 21 amino acids and is full of omega-6 and omega-3 fats. These nutrients are critical for healthy and youthful-looking skin. Omega-3 fats assist in strengthening your epidermis and repairing any damage such as damage caused by UV sun rays.

Damage from UV sun rays is a major cause of wrinkles and fine lines. Moreover, hemp oil has vitamin A, which is critical for boosting the growth of new cells. For youthful and healthy skin, your body needs the proper replacement of skin cells, and hemp oil assists your skin with this process.

The stress caused by inflammation is another major cause of skin aging. The anti-inflammatory properties of hemp oil assist in treating this problem.

7. Controlling Acne

Major acne causes include bacteria trapped in the skin and excessive buildup of oil to clog pores. The use of hemp oil to treat your skin eradicates both problems. This is because the oil has both antibacterial and cleansing properties.

Therefore, hemp oil assists in combating acne by eradicating acne-causing bacteria and unclogging pores. Applying it regularly will also help you avoid the formation of more acne. Moreover, hemp oil is naturally gentler on your skin than other chemically-based acne treatments.

Excessively harsh acne treatment can assist in curing acne by leading to more skin irritation. When you utilize hemp oil for caring for your skin, you can safeguard your acne-prone skin from getting uncomfortably irritated.

Hence, if you have chronic acne or experience a breakout occasionally, hemp oil can assist in keeping it at bay.

8. Calming Irritated Skin

When utilized as the central ingredient in healing balms or creams, hemp oil is ideal for curing skin irritation since CBD has anti-inflammatory effects. This happens when your endocannabinoid system in the body is affected, and the quantity of cannabinoids increases.

Cannabinoids partly contribute to the immune system of your body. Skin irritation from inflammation results from an overreaction caused by the immune system. When the oil is utilized as a cream or balm to soothe inflamed skin, it assists in calming the immune response of the body.

This minimizes inflammation and lets the irritated skin heal.

9. Excellent Facial Cleanser

You can use hemp oil as an effective and gentle skin cleanser for any skin type. It is incredibly gentle, which is ideal if your skin is sensitive, and it is sufficiently light to prevent the clogging of pores. This oil assists in eradicating excess oils and balancing the oils on the skin.

It will eliminate oily patches, and dry areas will not be left parched. It is lighter on your skin compared to chemical cleaning products and soaps. The oil does not need any processing or mixing.

Just use warm water to rinse your face before applying the oil on the skin and rubbing it. Then use warm water to rinse your face and clean off the oil.

10. Great Skin Moisturizer

If your skin is sensitive, hemp oil is a perfect moisturizer for you. The oil is light and ideal for a majority of skin types, including oily complexions. It is particularly an excellent moisturizer if your pores frequently get clogged or your skin is excessively oily.

It lets you moisturize without worsening oily skin. If your skin looks tired and dry, hemp oil is the perfect solution. It has long-lasting moisturizing qualities.

11. Skin Regeneration

Your skin is covered with a mixture of water and oil, referred to as the hydrolipidic layer. This layer assists in preventing moisture from evaporating from the skin while protecting the skin from sunlight, dirt, allergens, and dust.

The fatty acids in hemp oil assist in sealing up the thin spots present in the hydrolipidic layer. Moreover, they assist in the growth of this layer to prevent potential issues.

12. Safeguards Against Psoriasis

Psoriasis is a condition whereby your skin cells multiply by as much as ten times quicker than normal. All these cells clog up at the surface of your skin and can lead to white scales and raised red.

Hemp oil’s fatty acids can improve exfoliation, hydration, oxygenation, and assist in preventing psoriasis.

Conclusion

From massage ointment to treatment for psoriasis, these twelve benefits will assist in offering therapeutic effects to your skin in addition to curing some of the most stubborn skin problems. If you are looking to have a desirable skin free from blemishes, then CBD oil is the oil for you.

This oil is straightforward to use. You only need to wash your face and apply it, after which you simply rewash your face.

3 Ways To Reverse Iron Deficiency Naturally

June 4, 2019 by Power of Positivity

While it is not unusual to feel tired from time to time, constant fatigue could be the body’s way of alerting you to an underlying health problem. In many cases, chronic fatigue can be a sign of iron deficiency, which, coincidentally, is the number one nutritional deficiency worldwide.

Iron plays a critical role in the production of hemoglobin, which is the iron-containing oxygen-transport metalloprotein in the red blood cells that help circulate oxygen throughout the body. If you are deficient in iron, the body will have to work harder to achieve the energy it needs to function optimally. This, in turn, can leave you feeling exhausted, irritable, and weak.

Low iron levels can also result in an inability to focus.

In this article, we will take a closer look at the full impact of iron deficiency on the body and how to boost your iron levels naturally.

IRON DEFICIENCY AND ANEMIA

Iron deficiency symptoms can vary from person to person. In fact, some people may not experience any of the tell-tale signs of low iron levels until after the condition has given way to anemia. In these cases, the symptoms and the severity of those symptoms will depend on the individual’s age, how quickly they became anemic, and their current state of health.

To accurately diagnose iron deficiency-related anemia, blood tests will need to be needed. These tests will confirm if a patient has an iron deficiency. It will also identify factors that may have contributed to the condition in the first place.

Low iron levels can be caused by a variety of things, including poor eating habits. Underlying health problems, such as inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, may also cause low iron.

In women, low iron levels can sometimes stem from either pregnancy or heavy menstrual cycles.

9 COMMON SIGNS AND SYMPTOMS OF LOW IRON LEVELS

To accurately diagnose an iron deficiency, a blood test that measures ferritin levels, which are the iron stores in your blood, will be needed. However, the following signs and symptoms may indicate low iron levels. If you experience many of these, you might want to visit a physician as soon as possible:

1. CHRONIC FATIGUE

While feeling overtired is generally no cause for alarm, being constantly tired, however, may be the body’s way of alerting you of low iron levels. This very symptom affects more than half of those who are iron deficient, according to the National Institute of Health.

Because many of us lead busy lives, we tend to overlook chronic fatigue. If such feelings persist even after getting a fair amount of sleep, you should seek medical attention as soon as possible.

2. PALENESS

Another common symptom of low iron levels can include pale skin. A pale coloring may also affect the inside of your lower eyelids. These symptoms are both caused by a decrease in the production of hemoglobin.

In essence, hemoglobin is what makes blood red and allows us to have rosy-colored skin that signifies good health. When this production is interrupted, various skin surfaces will become noticeably pale.

The same applies to the inside of the lips, gums, and nails. More often than not, paleness is a byproduct of low iron levels. However, blood tests will be needed to confirm that this is the case.

3. BREATHING PROBLEMS

In addition to contributing to our healthy, rosy color, hemoglobin is also responsible for transporting oxygen throughout the body. If the production of this protein is interrupted due to an iron deficiency, oxygen levels can fall dangerously low. This can make even routine tasks like walking or climbing stairs very challenging.

Experiencing shortness of breath from time to time is not uncommon, especially if you’re exercising or engaging in other physically demanding activities; however, prolonged breathing problems, particularly while in a state of rest, may suggest low iron levels and should be addressed by a physician.

4. HEADACHES AND FEELING DIZZY

In some cases, low iron levels can give way to headaches and dizziness. Similar to breathing problems and paleness, these symptoms can stem from inadequate hemoglobin production.

In short, if enough hemoglobin does not reach red blood cells, the brain is then deprived of the oxygen it needs. This, in turn, causes blood vessels to swell, creating intracranial pressure that results in headaches and dizziness.

5. HEART PALPITATIONS

Heart palpitations are another one of the many tell-tale signs of possible low iron levels. Similar to other low iron symptoms, heart palpitations are caused by inadequate hemoglobin production and poor oxygen circulation.

Basically, the combination of low hemoglobin levels and poor oxygen circulation places more strain on the heart, which results in irregular heartbeats.

6. HAIR AND SKIN HEALTH

When the body is iron deficient, oxygen that would have ordinarily gone to hair and skin gets redirected and used for other purposes. As a result, hair and skin become noticeably dry. In some cases, hair loss may also occur.

7. BRITTLE NAILS

Along with hair and skin, brittle nails can also be a byproduct of low iron levels. Initially, most people will notice that their nails have become prone to chipping and breaking. As iron levels continue to drop, the center of the nails will become dented, taking on a spoon-like appearance.

8. TONGUE SWELLING

It is not uncommon for those who are iron deficient to experience swelling of the tongue, dry mouth, and soreness. These symptoms that affect the oral cavity are typically the result of low hemoglobin and myoglobin levels.

9. RESTLESS LEG SYNDROME

Characterized by a strong compulsion to move one’s legs, restless leg syndrome is another common symptom of low iron levels. Studies show that more than 25 percent of those diagnosed with iron deficiency-related anemia also struggle with restless leg syndrome.

HOW TO REVERSE IRON DEFICIENCY NATURALLY

Now that we have a general understanding of how low iron levels can impact the body, let’s take a look at 3 proven ways to reverse iron deficiency naturally:

1. CONSUME FOODS RICH IN IRON

Making changes to your diet is a great way to boost your iron levels naturally. Most physicians, nutritionists, and dieticians will agree that consuming iron-rich foods can go a long way toward restoring normal and healthy iron levels.

Some of the most commonly recommended foods include leafy vegetables, lentils, seeds, dried fruit, red meat, pork, chicken, and iron-fortified cereals.

To improve how your body absorbs iron from these foods, consider upping your intake of vitamin C. Studies show that healthy levels of vitamin C make it easier for the body to absorb non-heme iron, which is iron typically found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds.

Also, as you increase your iron intake, you will want to gradually start consuming more iron. A dramatic increase can cause stomach pain, constipation, diarrhea, and other digestive problems.

2. TAKE DIETARY SUPPLEMENTS

While you should aim to get your daily vitamins and nutrients from whole foods, taking supplements can also help boost your iron levels. Taking 2.4 micrograms of vitamin B-12 every day, for example, can keep you from feeling anemic and will eventually bring your iron levels into a healthy range.

Women who are pregnant or nursing should aim for 2.6 micrograms of this vitamin per day. Iron supplements can also boost low iron levels; according to hematology.com, those who are iron deficient can benefit from taking 150 to 200 mg per day of elemental iron.

If you decide to take supplements, you should speak with your physician. He or she can recommend a proper dose based on your specific health needs. Regardless of your choice in supplements, it can take a month or more before your iron levels return to a normal and healthy range.

3. LIMIT COFFEE CONSUMPTION

To help your body absorb the iron received from whole foods and supplements, limit the amount of coffee you drink. Studies show that coffee contains tannins, water-soluble polyphenols that can interfere with iron absorption. Ideally, you want to avoid drinking coffee at least 3 hours before consuming foods that are rich in iron.

Being iron deficient can have serious health consequences. According to the Centers for Disease Control (CDC), anemia and iron deficiency has claimed the lives of over 5,000 individuals since 2016. If you’re iron deficient and struggling with anemia, follow the tips in this article that detail how to reverse iron deficiency naturally. Also, schedule an appointment with a physician as soon as possible.

5 Proven Ways To Get Rid Of Seasonal Allergies

June 3, 2019 by Power of Positivity

Are seasonal allergies ruining your spring? It’s hard to enjoy a blue sky and a meadow full of wildflowers when all that you can think about is the pollen that’s just waiting to invade your sinus.

Fortunately, there are ways that you can fight back against allergies. There are steps that you can take to regain control of your health and enjoy the outdoors just like anyone else.

Are you ready to get rid of your allergies once and for all? Here are five suggestions.

1. Remove Irritants

The easiest way to avoid seasonal allergies is to stop them from happening in the first place. Instead of trying to reduce your sneezing and sniffling, take preventative measures so that you’re never bothered by them at all.

How can you stop allergens from sneaking into your life? While you can’t change the outdoor pollen index, you can reduce its impact on your home and office. Here are just a few ideas:

– Install a fly screen at your window. If you’re the type of person to enjoy a nice breeze on a spring day, make sure that you have screens in place before you throw open the windows. They’ll stop bugs and pollen bits from drifting into the building.

– Invest in high-efficiency particulate air (HEPA) filters. These filters have been shown to reduce airborne substances by as much as 99.97 percent, so they’re great for improving indoor air quality (1). They’re most commonly found in air purifiers.

– Wear a mask. You can purchase disposable surgical masks at a variety of drugstores. The best kind is the N95 respirator mask that will block 95 percent of allergens, but anything is better than nothing. It might look a bit funny to wear it in public, but it’ll be worth the fashion faux pas when you aren’t miserable all day because of your allergies.

– Check that pollen forecast. You don’t have to be a meteorologist to use a weather app. In fact, there are apps made specifically for allergy sufferers that monitor things like dust and pollen levels based on your zip code!

– Make an effort to be healthier. Allergies can strike anyone at any time, but if your immune system is already weak, you’ll probably feel them more than usual. Start drinking water and taking vitamins. You might even look into probiotics for better gut health. All of these things can shore up your body’s defenses for when seasonal allergies strike.

2. Change Your Diet

There are two ways that changing your diet can help you to avoid seasonal allergies:

– You can stop allergic reactions from happening in the first place. Were you aware that certain foods can actually trigger seasonal allergies? Nuts, fruits and vegetables can be mistaken by the body as pollen proteins rather than plant proteins. Coffee and alcohol can encourage the production of bodily fluids like mucus. Even yogurt is questionable as far as allergies are concerned. While you don’t have to completely cut these treats out of your life, you might be able to save yourself some tissues with a little dietary moderation.

Greasy foods are another danger when it comes to allergies. They usually break down in your body as hydrogenated fats, but if your body is already working overtime to deal with pollen and pet dander, the grease won’t be broken down as effectively as usual.

– You can treat allergies that you already have. Did you wake up this morning with stuffy nostrils and watery eyes? Don’t panic! It isn’t too late to make some modifications to your diet and reduce their impact on your health.

For starters, you can steer clear of dairy. Dairy products are well-known for increasing mucus production because of their casein content (2). Some people also have casein allergies that can cause hives, fevers, rashes and general flu-like symptoms that are often confused for seasonal allergies.

You might also want to limit your consumption of hot, spicy foods. While they can clear your sinuses on a short-term basis, there’s no evidence to suggest that they have a long-term impact as an allergy treatment. Sorry to all of the jalapeño lovers out there, but eating them won’t cure your sniffles!

3. Consider Herbs and Oils

Herbs and oils have been used in natural medicine for centuries, but few people realize that they can be just as helpful for seasonal allergies as things like pain, anxiety and insomnia.

The trick is figuring out which plant-based products are right for you. Everyone is different, especially when it comes to allergy triggers, so what works for your friend’s pollen problem might be completely useless for your sunshine sensitivity.

The best course of action is to make a list of things to try. You can go through them one by one until something makes a difference with your nose or throat. Here are a few things that you might put on your shortlist:

– Butterbur. It’s been clinically tested as a treatment for hay fever, and it can also be used to help migraines. (3)

– Timothy grass. Also known as “meadow cat’s tail” or “common cat’s tail,” this plant extract has been used in more than one allergy medication, and you can add it to your own home remedies as well.

– Lavender. Lavender oil is well-known for its calming, soothing properties, so if you want to relax in a hot bath after a long day of itchiness, add a few drops of lavender oil to the water. You can also put some in a burner or diffuser to fill the air.

– Eucalyptus. Eucalyptus is the opposite of lavender oil; its tingling sensation will make you feel alert even when your allergies are dragging you down. If you need to focus on school or work despite the rampaging dust mites all around you, consider eucalyptus.

– Lemon. The citrus content in lemon can work as a natural decongestant. Some studies suggest that it can shrink mucous cells as well. You can use it like any other essential oil.

– Peppermint. Peppermint oil is frequently used as an anti-inflammation ingredient in home remedies. As a bonus, it’s also effective at warding off spiders when you mix it with dish soap!

4. Go Alternative

Alternative medicine is one of the lesser-known ways to avoid seasonal allergies, but it can be quite effective if you know what you’re doing. Don’t believe any snake-oil talk about curing all of your afflictions by opening your chakras, but don’t be afraid to look into rare or unique treatment methods that your doctor might not have considered. For example:

– Aromatherapy. You’ve already learned about essential oils that can help with things like pain and inflammation, and aromatherapy is often used in conjunction with them. While relaxing fragrances won’t cure your allergies, they can make you feel less bothered by them.

– Acupuncture. There’s an ongoing debate about the efficacy of acupuncture as an allergy treatment. Some people say that it can improve circulation and promote a better nervous system response; others say that any relief experienced from acupuncture is a psychological response rather than a physical one. In either case, it won’t actually hurt you to try it.

– Stress relief. Mindfulness-based stress reduction (MBSR) uses meditation and breathing exercises to treat things like anxiety, depression and chronic pain. If your allergies are severe, it might bring you a little peace in the springtime.

– Harness the power of positive thinking. You might be surprised at how positive thoughts can turn into positive experiences. Use some mantras and affirmations to help you lessen or even avoid seasonal allergies by keeping your neurons at a happy frequency.

5. Hit Up the Medicine Aisle

If you aren’t having any luck with herbal or natural remedies, you might want to consider over-the-counter medication. There’s no shame in admitting that your allergies are simply too severe for a lemon spritz to fix!

The good news is that you’ll have plenty of options when it comes to allergy medicine:

– Antihistamines are one of the best ways to avoid seasonal allergies. They can stop sneezing, itching, swelling, eye-watering and nose-running, and you can try several different compounds to see which one works best. The most common antihistamines are loratadine (used in Claritin), fexofenadine (used in Allegra) and cetirizine (used in Zyrtec).

– Nasal sprays are good for flushing the irritants out of your nose. They can also soothe inflammation and reduce redness if you’re starting to look a bit like a snotty Rudolph. If you aren’t comfortable sticking a spray nozzle into your nose, you can usually find the same chemical compounds in things like neti pots and steam machines.

– Decongestants will work on your sinuses from the inside out, so they’re another common medication during allergy season. They’re available in both pill and spray form depending on the brand. Look for something with pseudoephedrine (Sudafed) or oxymetazoline (Afrin).

Don’t be discouraged if you’ve tried OTC medication before without any success. New products come on the market every day, and you never know which one might be your miracle cure!

Final Thoughts on Seasonal Allergies

You don’t have to let allergies ruin your spring. With the right treatment methods, you can enjoy sunny days and happy songbirds just like everyone else. Consider some of these anti-allergy remedies to feel better and live life to the fullest!

10 Hidden Signs Of Iron Deficiency

June 3, 2019 by Power of Positivity

Going to the doctor is a wonderful way to get help with any symptoms you might have. But for many it’s also a way of getting peace of mind. Having a medical professional diagnose your symptoms and give you a set method of treatment is more than helpful. For some, it gives you a specific plan to follow. An iron deficiency is no different.

This doesn’t mean that every time you visit a doctor you’ll find an answer, though. In fact, this experience is much different when you are dealing with symptoms you don’t understand. It’s not uncommon that people will have chronic fatigue or a nasty bout of brain fog that seems unnatural.

No matter which type of unlabeled symptom you’re experiencing, it can feel even more distressing to see doctor after doctor and not know what is wrong. As your symptoms begin to inhibit you more and more throughout your everyday life, you might become more desperate to find a cure.

These are all feelings that those with iron deficiency can experience. The truth is, many people who don’t have sufficient amounts of iron may go undiagnosed for months. Som even wait for years before they figure out the cause of their distress. This is why it’s incredibly important to educate yourself on the symptoms of this condition so when they happen, you don’t feel lost.

10 Hidden Signs of Iron Deficiency

To help you understand the symptoms surrounding this type of deficiency and how to properly recognize them, we’ve made a list of 10 Hidden Signs of Iron Deficiency:

Before we begin this list, it’s important to note that if you think you have any of these symptoms, you should get the diagnosis and input of a medical professional before treating yourself with excessive amounts of iron. This is because there are potential negative benefits to consuming too much iron and some symptoms of not having enough iron overlap with other conditions.

1. You Always Feel Tired

Possibly the most common symptom of this deficiency is that people who have it consistently feel tired all of the time. Of course, feeling tired isn’t exactly an uncommon condition, but excessive tiredness can point to something more extreme. If you’re feeling excessively tired and don’t know why, having a lack of iron might be a possibility.

Why is this? Well, when your body lacks iron, it doesn’t have the materials to make hemoglobin. That’s a substance that helps bring oxygen to various parts of your body. In turn, this makes it difficult to stay alert, leading to a feeling of constant tiredness.

It’s important to rule out every other possibility, though. For example, excessive tiredness can also be the result of excessive alcohol consumption, not getting enough sleep, getting too much sleep and sleep apnea.

2. You Have Frequently Restless Legs

Restless leg syndrome is typically described as an insatiable need to move your legs when one is resting. This typically makes it very difficult for people to fall asleep, as they feel persistently distracted by their body. This isn’t classified as a painful symptom, but one that is incredibly uncomfortable. It is also coupled with insomnia due to people not being able to get enough sleep when their legs keep them up at night.

It should be noted, though, that restless leg syndrome can be the result of a number of other conditions such as rheumatoid arthritis. There are also many cases where restless legs aren’t able to be diagnosed, making them unrelated to having a lack of iron.

3. Dry Skin and Hair

This is one of the symptoms of having a lack of iron that isn’t noticed as frequently as others, but it is still very present in people suffering from the condition. Having dry and brittle skin is related to a deficiency, but weak and damaged hair is typically related only to those who have a severe case of lacking iron.

However, excessively dry hair and skin can also be the result of not having a healthy diet. To make sure that this isn’t the reason as to why you’re experiencing your symptoms, you should try changing your diet to include more overall nutrition.

4. Heavy Anxiety

It’s common for many people to deal with anxiety every once in a while, but if you’re dealing with it on a daily basis for intense periods of time, it could be a symptom of having a lack of iron. Remember when we mentioned earlier that having not enough iron in your system can lead to not having enough oxygen in your blood? This will definitely affect your body’s nervous system, causing you to feel more anxiety than normal.

When your body’s nervous system is off, it can feel like even the tiniest things set off your anxiety in big ways. This is because your overall sense of anxiety is heightened, leading to spikes that would otherwise be small feel incredibly large.

5. Constant Light-Headedness

Those who are dealing with iron deficiencies often report a constant feeling of lightheadedness that never really goes away. This can be incredibly disturbing because it can begin to impede their everyday activities. Many people deal with lightheadedness on a daily basis, but few deal with it as a persistent issue.

Have you ever been so lightheaded that you need to sit down? Imagine having that on a regular basis. Many people who suffer from chronic lightheadedness will find that they’re unable to drive or even walk around with confidence due to how dizzy they feel. Chronic lightheadedness might also be caused by vertigo, though, so it’s important to take note of that as well.

6. Chronic Fatigue

Dealing with chronic fatigue might appear to be a similar symptom to both tiredness and lightheadedness. However, it’s actually more complicated than that. Those who are dealing with chronic fatigue will feel a lack of motivation to get any activities done. This will also cause a feeling that their muscles are weak and that they physically can’t do some activities.

7. Headaches

When people experience chronic fatigue from an iron deficiency, they may also have excessive headaches that are often incredibly intense and long-lasting. Those with chronic migraines might also experience a resurgence in those symptoms, making the experience even more uncomfortable.

However, having a headache doesn’t mean that you have iron deficiency on its own. Like many of these signs of iron deficiency, this one can occur at the same time as many other symptoms. That’s because there are many other reasons as to why one would have a headache as opposed to a deficiency.

8. Sore Tongue

This is one of the more uncommon symptoms of an iron deficiency. But those who suffer from this symptom will notice their tongue feeling uncharacteristically sore or swollen.

This can also be seen by just looking at your tongue in the mirror—does it feel abnormally larger than normal? Can you feel a difference when eating food? Having a lack of iron can make your tongue swollen due to the low levels of myoglobin that kick in when your body does not have enough iron.

9. Being Pale All Over

Remember how we mentioned that having insufficient amounts of iron makes you have less hemoglobin in your system? Hemoglobin is also the part of your blood that makes the color of your blood red. So without it, your blood will pale in color. Your blood plays a huge role in how your skin looks. Therefore, you might notice it looking paler as a result of having a lack of iron.

10. You Have Digestive Problems

Those who have a lack of iron might also have trouble with digestion. This is because this kind of deficiency is often linked to Irritable Bowel Syndrome (IBS). As with many of the signs of iron deficiency mentioned on this list, though, only having digestive problems doesn’t mean you have a deficiency. Instead, it is about multiple symptoms occurring at the same time.

Final Thoughts on Understanding Your Iron Deficiency

Iron deficiency is an incredibly difficult medical condition to deal with because of how hidden many of the symptoms can be. However, you can effectively combat it by being aware of the many different symptoms and how they manifest. This is why it’s important to look at any other unhealthy habits you have or change your diet before assuming that you are suffering from a lack of iron.

The trickiest part about many of these symptoms is that you don’t even realize they’re symptoms of an actual condition. This is why many people confuse deficiency symptoms as just being dehydrated or restless.

We hope that this list has been helpful for you to properly identify the symptoms of iron deficiency. Now when you start feeling “out of it”, you know just where to go. In conclusion, if you think you are suffering from a lack of iron, see a doctor before you take iron supplements. This can help you prevent negative effects from taking too much iron and keep yourself safe in the long run.

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