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25 Health Mistakes People Often Make (And Don’t Realize)

November 9, 2018 by Chris Butler

Your health is valuable and needs to be taken care of. Without good health, you won’t be able to enjoy your day-to-day life. You probably think that you’re doing enough to care for your health. But are you really?

Some of the most common mistakes when it comes to health are unconsciously performed. Being aware of these missteps can do wonders for your well-being. Therefore, let’s discuss some health mistakes people often make, but often don’t realize!

Here Are 25 Health Mistakes People Often Make And Don’t Realize

“Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – Dalai Lama

1. Not standing up enough

Many of us have desk jobs that keep us seated most of the day. Sitting still for so long presents so many health concerns, including:

Cardiovascular disease
Diabetes
Obesity
Blood clots
Anxiety
Dementia
Back pain
Osteoporosis
Varicose veins
Cancer

So how can you avoid these risks? Take some time every half hour to get up and walk around, even just for a couple of minutes. If you can’t walk around, standing up and stretching works, too.

2. Skipping breakfast

When you skip out on your first meal, you’re forcing your body to run on little to no energy. This can make you feel weak and sluggish as the day goes on. When your body is in this low-energy state, it starts preserving fat for fuel. This may lead to weight gain and obesity.

So eat your breakfast! You’ll enjoy positive results, including better metabolism, higher levels of focus, more positive thinking, and healthy blood sugar levels.

3. Sleeping too little

The human body typically needs between seven and nine hours of sleep per night. Unfortunately, a large number of people around the world don’t meet this minimum. Studies have shown that getting too little sleep can put you at risk for the following:

Memory loss
Depression
Cardiovascular disease
Obesity
Cancer

Getting the right amount of sleep is something many don’t realize is so essential for their health. Don’t make that mistake!

4. Stopping yourself from sneezing

Sometimes, you’re in a situation where a loud “Achoo!” could be awkward and embarrassing. So, you stifle it. But doing so too often can cause damage to:

Eye blood vessels
Eardrums
Diaphragm

Trust us when we say letting out a sneeze and suffering some embarrassment is preferable to holding it in and winding up with health consequences!

5. Playing music too loudly

You might want to blast your favorite songs through your earphones, but refrain! The ears are full of nerve endings that don’t do well with thundering noises. Listening at high volumes can cause loss of hearing.

Headphones are safer than earphones when playing music, but your best bet is to listen at low volumes or from a separate device. Anything that doesn’t pump audio straight into your ears is a better bet.

6. Carrying heavy bags

Sometimes, we make the mistake of tossing just about everything into our bags. Then, later, we forget to take out everything we don’t need. It piles up. This can cause a too-heavy bag that leads to a variety of health problems, including:

Neck issues
Bad posture
Back pain
Arthritis
Other forms of pain

So clean out your bag every so often! Take out the items you don’t use, and keep your purse as clear and light as possible.

7. Brushing teeth straight after eating

That’s right – according to this study, this dental health tip is entirely false. The act of brushing right after eating can lead to damage to the topmost layer of protection that your teeth have.

This is especially dangerous if you have just eaten something acidic or carbonated. Brushing immediately after consuming coffee, soda, or citrus juice is incredibly damaging. Wait around 40 minutes after eating before grabbing your toothbrush!

8. Ditching sunscreen

Sun damage can occur year-round, and it’s generally pretty bad for health. Not only can excess exposure increase the chances of skin cancer, but it can also gradually cause skin damage. So when heading out under the sun, opt for a sunblock that provides SPF 30.

9. Drinking too little

Staying hydrated is crucial to daily health. Water benefits so many organs and processes that it’s silly not to get enough of it! Here are some things water helps:

Skin
Muscles
Liver
Kidney
Bowel
Weight
Energy

Water is refreshing and revitalizing. Don’t make the mistake of scrimping on it!

10. Binging shows at night

We joke about spending all night on Hulu and Netflix. But did you know that these acts can be bad for health?

Not only does staring at a screen cause insomnia, but it can also lead to poor sleep when you do get some. Blue light from device screens messes up the body’s sleep cycles. Light, in general, preventions sleep hormone production. Instead of staring at your laptop, phone, or TV, read a book or listen to calming music before bedtime.

11. Trying to delay bathroom trips

When you hold in bowel movements, you let waste material build-up within the digestive system. Not only does this lead to eventual constipation, but it may also make going in the future much more difficult. Don’t ignore nature’s call!

12. Driving with the windows down

Cracking open a window while driving is a great, fun way to get some air. But the University of Southern California conducted a study that found that this could be harming your health.

Having the windows down during your commute comprises a whopping 45% of average daily pollutant exposure – even if you’re only commuting for six percent of your day. Yikes!

13. Hitting snooze

How many times have you heard your alarm and ignored it? How many times have you reached over to hit the snooze button? Do you frequently say, “just ten more minutes”?

Doing so actually forces your sleep cycle to fragment. Your cycle begins anew every time you fall back asleep. Repeated rude awakenings prevent you from getting enough deep, restorative sleep.

14. Not warming up before a workout

Warming up isn’t just some fancy thing fitness gurus do. If you start exercising cold, your muscles aren’t prepared for the sudden stress. This can cause injury to your joints and muscles. Throwing in some stretches and mild warm-ups into an exercise routine can work wonders in this respect.

15. Neglecting your social life

You may feel like you have no time for a proper social life. But according to research, your chances of living a long life increase by fifty percent when you have strong social bonds. Let loose now and then! Go out for a night on the town with your friends, or even meet for lunch. You’ll enjoy loads of positive benefits!

16. Snacking often

There’s nothing wrong with snacking in moderation. A quick snack can give you the energy you need if you’re hungry between meals.

But many people neglect to stop snacking once their bodies have had enough. Continual, unaware snacking will, of course, cause fat storage and weight gain. As such, you’ll want to be mindful of what you eat. Opt for small portions or go for healthier nibbles.

17. Sneezing or coughing into your hands

When you cough or sneeze right onto your hands, you’re setting a lot of bacteria on your palms. This bacteria will then greet anyone you shake hands with and everything you touch. Yikes! Instead, sneeze into a tissue or handkerchief – or into your elbow in a pinch.

18. Not flossing

Dentists constantly remind us to floss, but many people still neglect this crucial step! You may think brushing your teeth is enough, but it isn’t. Plaque can build up between teeth in ways only floss can fix. Not flossing can lead to:

Tooth loss
Heart disease
Stroke
Cancer
Premature birth

Flossing is about more than just your teeth. Pay attention to your dentist and listen to their instructions!

19. Bad posture

If you work at a computer, chances are you spend some portions of the day slouching. Even when done unintentionally, slouching can cause bad posture. And bad posture, according to Dr. Kenton Fibel, has countless adverse effects on health, including:

Bad circulation
Breathing problems
Lung issues
Arthritis
Spinal issues
Neck issues
Jaw pain
Back pain
Shoulder pain
Gastrointestinal pain
Headaches
Poor sexual function
Tiredness and fatigue
Bad, unbalanced moods

Though difficult, putting in the effort to reduce slouching will promise a huge positive change in the body. Keep your back straight and stretch often!

20. Ignoring your bladder

Like number 11 above, holding in your urge to urinate also spells bad news for your health. It can cause the bladder to be forced to stretch itself. This stretching promotes terrible bacterial growth. Do this too often, and you may get a kidney infection.

21. Eating too much salt

When you eat excess salt, your body’s electrolyte levels surge upwards. This can cause water to be distributed incorrectly all throughout your system, leading to:

Excessive hunger
Weight gain
High blood pressure
Heart disease
Increased risk of diabetes
Sweating

We all love our seasoning, but learn to take it easy on the shaker!

22. Sleeping in on the weekend

You might think the weekend is the perfect time to catch extra snooze. You’d be wrong! Changing your sleep schedule over the weekend messes up your whole inner clock. It can even cause:

Depression
Tiredness and fatigue
Heart disease

Your best bet is to build a workable sleeping schedule to adhere to on weekdays that allows you sufficient sleep. Then, continue using that schedule on weekends. You’ll find yourself feeling more energetic!

23. Letting stress build

A little bit of stress is healthy. Too much is the opposite. If you’re worrying non-stop, you’re causing harm to your body. This includes:

Chest pain
High blood pressure
Headaches and migraines
Lack of sleep
Mental illness

When you’re worried or stressed out, take the time to breathe. Write your feelings down in a journal and try to figure out what’s causing these reactions. Confronting your emotions is excellent for your health and helps you cope.

24. Microwaving with disposable plastic containers

According to Harvard Health Publishing, you put yourself at risk when you zap food in the microwave inside even BPA-free disposable plastic containers. Plastics always have a chance of leaking their chemicals into the food you eat.

It’s a good idea for you to use BPA-free, microwave-safe washable containers to get this job done. If you’re using plastic wrap, don’t let it touch your food. And if you’re worried, go for ceramic containers to ensure positive results!

25. Neglecting to smile

As cheesy as it is, being happy can elongate your lifespan! The brain naturally releases feel-good hormones called endorphins when we smile. These hormones relax the body and ease stress. Learning to find reasons to smile and practicing positive thinking might help you live longer!

Final Thoughts On Health Mistakes People Often Make And Don’t Realize

There are lots of things we take for granted about our health. It’s not uncommon to fail to realize how much all these factors can affect us. By being aware of these health mistakes, you can make better daily decisions and do yourself (and your body) a huge favor.

5 Scientifically Proven Breathing Techniques For Stress and Anxiety

November 9, 2018 by Power of Positivity

In today’s fast-paced world, many people have forgotten the importance of breathing deeply. It might seem strange that we have forgotten how to do something so basic to our existence, but with stress at an all-time high globally, many people breathe very shallowly. This increases anxiety, blood pressure, heart rate, and puts the body in a near-constant fight-or-flight state.

Shallow breathing can even cause panic attacks due to hyperventilation. Unfortunately, many lifestyle factors and environmental triggers affect our breathing, but that’s why breathing techniques are so important. According to a press release by the American Psychological Association, everyone’s stress levels have risen, regardless of age, race, or demographics.

First of all, 59% of adults say this is the “lowest point in our nation’s history” that they can remember. Top stressors include the future of our nation, money, work, the current political environment, and safety concerns.

Though it seems many people have a bleaker outlook on life nowadays, that doesn’t mean we can’t do something to destress and center ourselves. Breathing techniques can help you manage stress better, which will allow you to have a better handle on the current problems our world faces.

Keeping this in mind, we’ll discuss breathing exercises that utilize pranayama, which is mentioned in the quote above, as the foundation of the techniques.

Also, just in case you’re wondering, science has shown that breathing techniques are not just a New Age idea rooted in pseudoscience. In fact, some studies have shown how breathing techniques can even help with weight loss!

Without further ado, let’s get to the techniques!

Here are 5 proven breathing techniques for stress and anxiety:

1. Alternate Nostril Breathing (Nadi Shodhana)

Sit down in a comfortable area with your spine and head centered forward.
Put your left hand face down on your lap, relaxing the muscles.
Use your right hand to place your pointer and middle fingers between your eyebrows.
Take a deep breath while closing your eyes, breathing only through the nose. Inhale and exhale for 30 seconds.
Now, close your left nostril with your left thumb and inhale slowly and evenly.
After you inhale completely, hold it for a few seconds, then release.
Repeat step 6, but this time make sure both nostrils are closed by closing your right nostril with your right ring finger.
Hold for a few seconds, then exhale and release.
Now, repeat step 5, but this time close your right nostril only. (The breathing sequence should be: left nostril closed, both nostrils closed, right nostril closed, repeat). *In case you were wondering, you’ll have to breathe through your mouth when both nostrils are closed.
Repeat for 5-10 cycles. Concentrate your mind solely on your breath for the best results.

2. Abdominal Roll (Uddiyana Bandha)

Either stand or sit on a mat.
Exhale completely, and then close the air passage in your throat to perform a “mock inhale” with your chest.
Relax your abs and hold your breath. Attempt to inhale with your abs relaxed.
Release the “mock inhalation” and allow the abs and chest to relax. Exhale and then repeat for 3-5 cycles.

3. Diaphragmatic Breathing

You can either sit or lie on your back for this breathing technique.
Place your hands above your diaphragm.
Now, slowly inhale through your nose and feel your stomach start to expand.
Exhale as if you’re blowing out a candle.
Practice these breathing techniques for 5 or 10 minutes. Make sure you pay attention to your breath and remember to breathe deeply and slowly.

This is one of the breathing techniques that you can practice anywhere, anytime. You can be in your car on the way home from work or working at your desk to practice breathing better; the point is just to practice often and try to focus only on your breath. This will help you relax and decrease anxiety.

4. The “Bellow” Breath (Bhastrika Pranayama)

Sit on a mat or chair with your palms relaxed on your knees. Your head and spine should be centered forward.
Relax your stomach muscles and close your eyes.
Inhale and exhale forcefully, but comfortably. You want to make sure your breath is swift but rhythmic.
Repeat for 5 minutes.

5. The “Humming Bee” Breath (Bhramari Pranayama)

Sit in a relaxed position on a mat with your legs crossed. With your palms resting on your knees, relax your spine and shoulders. As usual, make sure your spine and head are facing forward.
Close your ears with the thumbs while keeping your index fingers on your forehead. Use your middle and ring fingers to close your eyes.
Keep your mouth closed and slowly inhale and exhale. Hum with your throat on the exhale and pay attention to the vibration this movement creates. This is where this breathing technique gets its name.
Continue step 3 for several cycles and then return to step 1. Repeat for 5-10 cycles.

These breathing techniques are wonderful for reducing stress and anxiety, but we have a couple more to share with you as a bonus!

More Breathing Techniques

Traditional Deep Breathing

Sit on a chair or mat and keep your spine straightened. Relax your shoulders and try to release tension from your body.
Close your eyes and breathe normally for one minute. During this time, try to relax your body even further.
Inhale deeply and exhale to the count of four. Pull your navel in as if you’re trying to connect it with your spine.
Continue the exercise for 5 to 10 minutes.

This is one of the easiest breathing techniques to practice and is perfect for a beginner. If you’re new to breathing exercises, you should start with traditional deep breathing.

The “Stomach Vacuum”

Lie down on a mat with your knees bent and feet flat on the floor. Keep your hands at your sides with your palms face down.
Inhale deeply and exhale as much as you can. It might help to imagine connecting your navel with your spine.
Hold this breath for 20 seconds.
Release it by inhaling through the nose and exhaling through the mouth. Repeat 5 times.

The 4-7-8 (or Relaxing Breath) Exercise

Invented by Dr. Andrew Weil, the 4-7-8 breathing technique is one of the simplest breathing exercises out there. It’s based on the ancient yogic technique we mentioned above, pranayama. Although you can practice these breathing techniques anywhere, begin your practice sitting up with your back straight.

To begin, put the tip of your tongue against the tissue just behind your front teeth and keep it there throughout the exercise.
Exhale through your mouth around your tongue, making a whooshing sound.
Then, close your mouth and inhale through your nose to a count of four.
Next, hold your breath for a count of seven.
Finally, exhale through your mouth to a count of eight, making a whooshing sound on the out breath.
This counts as one breath. Repeat three more times.

You might have trouble holding your breath or exhaling in the beginning, so just go at a pace that’s comfortable for you but remember to keep the 4:7:8 ratio. That’s the most important part of the exercise, anyway.

This exercise acts as a natural tranquilizer for our overtaxed nervous systems. If you want an alternative to pharmaceutical drugs for your anxiety or stress, the effectiveness of this breathing exercise cannot be overstated. Practice four breaths twice per day in the beginning, and then add more as needed. Think of this as a medicine you can take as often as you need without fear of overdosing.

Final thoughts on Breathing Techniques to Reduce Anxiety

We hope you have gained some valuable information on breathing techniques for stress and anxiety. As we discussed, there are a variety of breathing exercises available to reduce stress. You can practice the abdominal roll, alternate nostril breathing, stomach vacuum, diaphragmatic breathing, “bellow” breath, humming bee breath, traditional deep breathing, or 4-7-8 breathing. Choose whichever one works best for you, but remember that for beginners, the traditional or 4-7-8 breathing techniques will likely serve you the best.

The best part is, you can practice these techniques anytime you feel anxious or stressed. You can also use them as a tool to help you get a better night’s sleep and fall asleep faster. You can utilize them to destress before a presentation at school or work or during any part of your day where you feel stress building.

The anxiety you deal with might seem debilitating or all-encompassing, but don’t feel helpless. The tools listed above are very powerful healing methods that are totally free and easily accessible. The power of the human mind and body to heal itself is nothing short of amazing, and breathing techniques are the perfect way to demonstrate this fact.

https://www.youtube.com/watch?v=lFdcCXmGpy4

Psychologists Explain 5 Ways to Get Over A Breakup

November 9, 2018 by Power of Positivity

A rough breakup can actually disrupt your sense of self, according a 2010 paper in the journal Personality and Social Psychology Bulletin. When you have committed yourself to one person for a long period of a time, a breakup¹ can feel like a shot in the heart, leaving you broken, confused, and like you’ve lost your identity.

If you and your partner have been together for some time, your identities begin to mesh together, and you start saying “we” instead of “I” more often. You begin thinking of yourselves as one unit rather than two, in other words.

Once the ties have been severed, it feels sort of like losing a part of yourself, and this takes time to heal from. You need a chance to find yourself again and reclaim your identity.

Today, we bring you a few tips on how to get over a breakup so you can move on with your life and find happiness again.

5 ways to heal from a breakup

The Ultimate Guide on Healing A Broken Heart

Take time to process your emotions after the breakup

As you might already know, breakups take quite a toll on the body and mind. You’re going from sharing your life with someone to not even speaking to them anymore (in many cases). This will take some time to get used to, so make sure you honor your emotions and don’t bottle them up.

In order to handle your emotions following the end of a relationship, use these tips:

Count on your friends and family. Most people have at least one person they can turn to after a breakup, so don’t hesitate to call on your loved ones for assistance. They will act as your support system during this tough time in your life.
Write in a journal. One of the best free therapies in the world is releasing all of the thoughts inside your head on a piece of paper. In fact, according to Psychology Today, one experiment involving 100 people who had been through a breakup in the last three months showed that journaling helped the participants gain perspective on the relationship’s end. However, only those who focused on the positive aspects of the breakup felt increased positive emotions about the breakup.
Cry it out. Bottling up your emotions will only lead to more heartache in the future. In order to fully move on, you have to release those emotions and face them head-on. It might feel uncomfortable, but allowing yourself to process the relationship ending will ultimately help you let go.
Don’t make any rash decisions. Avoid trying to contact your ex and sending emotionally charged messages. All you will do is reopen the wound you’re trying to heal in the first place.

Don’t think about what could’ve happened differently

You will only hold onto pain if you go over different scenarios in your head about how things could’ve gone. For example, if you broke up due to incompatibility, you might start thinking about how you could’ve changed in order to make yourself more compatible with your ex. Do you see how destructive this thinking pattern is?

It only leads you to doubt yourself and your decision and leaves the door open for things to possibly work out in the future. Maybe you’ll convince yourself to get back with your ex by replaying what happened. It will only do you harm to think of how your relationship could’ve played out differently, because you’ll start fixating on it.

This fixation will lead to infatuation with him or her, and pretty soon, you’ll find yourself right back in their arms. Instead of ruminating on all of the failures in the relationship, make it your mission to think of the positive things that have happened in your life since the breakup. Think of how your life has improved or how the future looks brighter without a negative relationship dragging you down.

Leave the relationship behind and focus on the wonderful connections you can make with other people in the future. Don’t keep the possibility open of getting back with your ex, because this bit of hope will leave you desperately clinging to him or her instead of moving on.

Think of what you enjoyed before the breakup

Usually, when two people break up, they probably have long forgotten the things they used to enjoy before becoming a couple. People in relationships tend to mesh their identities together, as we discussed before, and rarely take time to enjoy their own hobbies.

So, take this time to redefine and rediscover yourself. Find out what you enjoy by trying new things and getting back into activities you used to enjoy before your relationship. If you did certain things with your partner and found happiness in those activities, don’t write them off just because you partook in them with your partner. Simply take time to get over the relationship before you get back into hobbies you did together.

Also, in regard to new activities, check your local Meetup and Facebook groups for ideas on things to do with others so you’ll have some support.

Seek therapy to get over a broken heart

While this may not work for everyone, it’s a viable option for those who are really struggling to adjust to life without their ex. Especially if you’d been with your ex for a long period, therapy can help you move on and get acclimated to life as a single man or woman again.

Therapists can provide support and help you gain perspective on your relationship. They can help you figure out why it didn’t work out and why the relationship may not have been the best for you. The therapist may even prevent you from getting back with your ex out of loneliness by showing you the negative side of the relationship from their point of view.

After a breakup, it can help to get an outside perspective, and a therapist can offer you tools and strategies to help manage your emotions and move on with your life.

Don’t give up on love

Just because it didn’t work out with your ex does not mean it won’t work out with someone else in the future. Don’t lose faith in love, because the reality is that there are plenty of people out there who will be compatible with you.

It might not be the right time for you, but love will find you when you’re ready. For the time being, focus on self-love and self-improvement. Mr. or Mrs. Right will come into your life when you least expect it and when you feel content with your life.

In order to keep a positive outlook on love, here are a few things to keep in mind:

Love tends to happen naturally between two people who are at a good place in life. Think about it – if you generally feel unhappy with your job, yourself, or your life, you will only attract that same energy back to you. The happiest relationships occur between two people who think of a partnership as an addition to their already awesome life, not as a crutch to help them feel better.
Love does work out for people, because even though about half of marriages end in divorce, the other half don’t end at all! This is one of those “glass half-full” examples, and in this case, it can help you maintain positive thinking about love after all.
Love is not just a feeling; it’s a state of being. You don’t have to seek out another person to feel love; you can create it yourself and spread it to others by volunteering, sharing a smile, or helping a friend through a hard time. Love doesn’t have to be found solely in romantic relationships.

Final thoughts on how to heal from a breakup

Healing a broken heart from a breakup doesn’t happen overnight, but the tips we mentioned above can help you as you navigate your emotions and adjust to life without your ex. You can utilize this knowledge in your daily life as you take things at your own pace and do what works best for you.

In conclusion, healing from a breakup means taking time to process your emotions, avoiding thinking of all the alternative scenarios about your relationship in your head, finding things you love to do to occupy your time, seeking therapy if necessary, and keeping a positive mindset about love.

We sincerely hope you can find peace and comfort in life after the breakup, and if you’re struggling right now, just know that there are people out there who will be glad to help you. You don’t have to go through this alone. Breakups can feel like getting hit by a freight train, but your heart will heal and you will find love once again in due time.

Get Radiant Skin Naturally with Essential Oils

November 9, 2018 by Power of Positivity

The global skincare market is worth an estimated 134 million dollars. You can’t even turn on the TV or read a magazine without seeing ads for the latest and greatest in skincare products “guaranteed” to make you look years younger … overnight! But what if we told you some of the best skincare ingredients are not new, but thousands of years old?

Ancient and indigenous people have been using essential oils (EO) for centuries to treat common skincare issues and maintain radiant, flawless skin. Recently beauty experts have stated to get in on the EO trend. Pure essential oils have been distilled down to their raw essence and are very potent. In other words, you don’t want to put these directly on your skin, but dilute them in a carrier oil. Jojoba oil is the best oil to use on your face as it mimics the sebum your skin produces naturally and won’t cause you to break out.

If you’ve ever shopped for natural and organic … well … anything, you know that building a collection of quality ingredients can get pretty expensive. Before you go broke ordering every oil you find online (yours truly once impulse-bought a dram of jasmine sambac oil for twenty dollars, not realizing I was only getting a few drops!), start with this list of essential oils for skin benefits.

12 Must Have Essential Oils for Gorgeous Skin

Lavender

Lavender is amazing for skin because it is antibacterial and anti-inflammatory, making it ideal for cystic acne sufferers. Despite its beautiful fragrance, lavender is actually part of the mint family. It has some of the same soothing and cooling benefits as peppermint but is a lot gentler on your skin. To reap the benefits, add 15-20 drops of lavender to one ounce of witch hazel and use daily as a toner.

Tea Tree, AKA Melaleuca

Tea Tree is another member of the mint family and has many of the same benefits as lavender for acne-prone skin. An added benefit of Tea Tree is how it reduces the appearance of scars. According to Healthline, Tea Tree oil has been proven more effective than zinc oxide and clobetasone butyrate creams for relief of eczema symptoms. Add two or three drops of melaleuca oil to a quarter-size amount of lotion and apply directly to the irritated area.

Frankincense

Frankincense has been used in skincare treatments since before the birth of Christ and was one of the ingredients used to make Esther pretty enough to catch a king. That’s because it has incredible rejuvenating and anti-aging properties that makes this one of the best essential oils for skin. When used correctly, Frankincense can transform your skin. It can alleviate acne, reduce the appearance of your pores, reduce visibility of fine lines and wrinkles, tighten skin, lighten dark spots, reduce visibility of stretch marks, and balance oil production. To use, add a few drops of Frankincense EO to all your beauty products. It’s great for all hair types too!

Geranium

Geranium contains a chemical compound called geraniol that has been proven highly effective in treating contact dermatitis and other forms of skin infections, including yeast infections.

Lemongrass

Lemongrass is naturally astringent, making it excellent for returning balance to oily skin.

Vanilla

Vanilla is a type of orchid. Although it is expensive and can be difficult to find, pure vanilla has excellent antioxidant and anti-carcinogenic properties. It also has therapeutic properties and is great for people who struggle with depression or anxiety. Add a few drops of pure vanilla to your face wash to reap the benefits of this fragrant flower.

Black Cumin Seed

Cumin is prominent in middle-eastern and south-Asian cooking because of its ability to dissolve fat deposits when ingested. This makes it one of the best oils to use for treating stretch marks and unwanted cellulite. Since this oil is actually made by pressing cumin seeds, you don’t have to worry about burning yourself; go nuts with it! Take a half-and-half mix of black cumin and Jojoba oil and massage into the afflicted area daily.

Helichrysum

Helichrysum is naturally antimicrobial, antifungal, and antibiotic. It is great for treating rashes, scars, wrinkles, and acne. Add ten to twenty drops per ounce to your facial moisturizer, and the results will wow you!

Fennel

Fennel is packed with vitamins and minerals our skin needs, including potassium, copper, zinc, and iron. It also has properties that make it especially useful for menopausal and postmenopausal women. Add 15 drops to your tub to bathe with. You can substitute 1/4 cup of fennel seeds if you have trouble finding the oil.

Ginger

This humble root has over forty antioxidants and is one of the best anti-aging plants in the world. Make a mask of honey, yogurt, and five drops of ginger oil. Apply to skin for twenty minutes and rinse away with warm water.

Patchouli

Patchouli is effective at treating eczema, psoriasis, and contact dermatitis. Add a few drops to your lotion for a cooling sensation.

Rose

Long hailed as a beauty enhancer, the humble rose has anti-inflammatory properties and is a natural cleanser. This makes it perfect for acne sufferers and aging skin alike. Add 10 drops per ounce to your face wash to reap the benefits.

Final Thoughts

These oils are easy to find and even easier to use. With a little time and practice, you can incorporate these oils into your beauty routine and reveal naturally beautiful, radiant skin!

https://www.youtube.com/watch?v=YeKgaiwOtXo

(C)Power of Positivity, LLC. All rights reserved

Doctors Reveal 10 Natural Treatments for Depression

November 9, 2018 by Power of Positivity

“300 million people (globally) have depression, according to the World Health Organization. 16.2 million adults in the United States – (or) 6.7 percent of all adults in the country – have experienced a major depressive episode in the past year.” – Amy Morin, LCSW

We’re nearing the year 2021 yet ignorance surrounding anxiety and depression doesn’t seem to be dissipating. It’s not uncommon for someone suffering from anxiety to hear one or more of the following:

“Be grateful for what you have.”
“Pray about it.”
“It will go away.”
“Stop being so dramatic.”
“Stop worrying so much.”
“You don’t need medication.”

And so forth.

The Truth About Depression

“If what I feel were equally distributed to the whole human family, there would not be one cheerful face on the earth. Whether I shall ever be better, I cannot tell.” – Abraham Lincoln

Depression is a mental health disorder resulting from chemical imbalances of the brain. It is not a personal defect, failure, or weakness. Rather, it is a medical issue, plain and simple. And, as with any other medical condition, depression requires diagnosis and treatment.

In this article, we’ll discuss a number of things about depression, including symptoms and types, risk factors, and treatment (modern and complementary), and how to get help if needed. Our primary focus will be on the treatment of symptoms and underlying causes.

The Prevalence of Depression

Anxiety and depression disorders are the most common medical conditions in the United States and possibly the world. Here are the latest depression numbers per the World Health Organization:

300 million people globally have depression.
Over 16 million U.S. adults experience a major depressive episode each year.
Half of the individuals with clinical depression are diagnosed with an anxiety disorder.
Around 20 percent of adults will experience some depressive condition at some point in their lifetime.

Signs and symptoms

The degree to which one experiences depressive symptoms varies by person. That said, nearly every person diagnosed with depression contends with at least a few symptoms. A condition called subsyndromal symptomatic depression also exists, whereby the person’s symptoms don’t meet the defined criteria for a major depressive episode – a requirement for diagnosis.

While the signs and symptoms of depression vary by type (see below), most cases include one or more of the following symptoms:

Feelings of anxiety, emptiness, hopelessness, pessimism, or sadness
Low energy or fatigue
Loss of interest in activities that were once pleasurable
Inhibited movement and flexibility
Problems thinking; including with concentration, decision-making, and remembering
Changes to appetite
Difficulties falling and staying asleep (insomnia)
Manifestation of body aches and pains (psychosomatic symptoms)
Thoughts of harming or killing oneself (1)

Risk Factors for Depression

The risk factors are numerous and varied:

Abuse: Previous or current emotional, physical, and/or sexual abuse.

Grief: In particular, grieving over the death of a loved one.

Family history: Genetics is partially responsible for the onset of depressive symptoms in some cases.

Illness: A secondary medical condition may increase risk. Known conditions include:

Anxiety
ADHD
Chronic pain
Insomnia

Life changes: Events that significantly alter your day-to-day living – even “good” events – may increase risk, including:

A new job
Childbirth (see ‘Post-partum depression’ below)
Divorce
Loss of a job
Marriage
Relationship difficulties (including those involving your immediate family)

Medications: One-third of Americans are taking a prescription drug that lists depression as a potential side effect. It’s estimated that over 200 medicines can cause these side effects, including:

Acid reflux treatments
Anti-seizure medications
Beta-blockers (for high blood pressure)
Birth control
Corticosteroids
Emergency contraceptives
Proton pump inhibitors

Substance abuse: 3 out of every 10 people with a substance abuse disorder have depression. Substances like alcohol and opioids are often used as a coping mechanism; a means of numbing depressive symptoms – behavior that can lead to substance abuse or addiction. (2)

Natural Treatments

Fortunately, there are many effective treatments available for depression. Unfortunately, many conventional treatments are both expensive and cause an array of side effects. Generally, depression treatment involves the use of prescription medication.

Here are 10 natural depression treatments according to doctors:

1. Have a simple routine:

Depression can make someone feel as if they’re better off lying in bed all day. Eventually, the depressed person may just renounce all structure altogether – which doesn’t help. Having a flexible schedule can help keep one’s life on track.

2. Set small goals:

We’re not the biggest advocates of setting far-reaching goals – but having a small goal here and there can help with motivation. With depression, it’s often productive to have small daily tasks to achieve.

3. Exercise:

Working out is an awesome antidote to depression. Exercise releases “feel-good” hormones called endorphins. Further, neuroplasticity research finds that regular exercise may help adjust some of the chemical imbalances surrounding these conditions. Moderate workouts five times a week should do the trick.

4. Eat right:

The food you eat affects everything in your body. “Garbage in, garbage out” fittingly applies to junk food, fast food, and pretty much anything that is processed (read: bagged or boxed). On that note, make sure to eat plenty of fresh fruits and vegetables; drink plenty of water. Additionally, cut back on processed foods and refined sugars as much as possible.

5. Get a good night’s sleep:

Depression can make getting quality shuteye very difficult. While you’ll probably have the occasional night of elusive sleep, doing the small things – going to sleep at the same time, limiting naps, etc. – can go a long way to improving the quality of sleep long-term.

6. Don’t avoid responsibilities:

While it’s tempting to ignore that bill or take a sick day, avoiding responsibilities will probably make you feel worse. Instead, pace yourself and focus on accomplishing one thing at a time.

7. Practice mindfulness:

In a depressed state, the brain perpetually worries about the past and future. To practice mindfulness simply means to give your full attention to the present moment – to the here and now. As one becomes familiar with mindful living, the negative symptoms will become less frequent.

8. Consider supplements:

There are a few supplements that may help reduce depressive symptoms, including fish oil, folic acid, and SAMe. While the research on these supplements is promising, be sure to check if they interfere with any current medications. The same goes when considering any supplement.

9. Try something different:

As made clear, depression can make someone want to stay inside in bed all day. Of course, doing so accomplishes nothing – and may even make a person feel worse. Break the monotony and try something different. Go to a park or museum. Read a book or take an online class. The key here is to engage your mind.

10. Practice gratitude:

We all know that depression makes it hard to be grateful for anything. It can test your will and distort your thoughts (both good reasons to reasons to redirect your thoughts elsewhere.) While things may seem bleak, there are many things for which to be thankful. Take five to ten minutes out of each day and write down two or three things for which you are thankful. Contemplate these things and try to remember them as you go throughout your day. (3)

Depression Types

Depression is categorized according to the cause, of which some are caused by environmental factors while others are caused by a chemical imbalance. Here are the most common types:

Major Depression:

Major depression is the most common type, and is characterized by feelings of despair, hopelessness, loss of energy and sudden changes to appetite or weight.

Persistent Depressive Disorder (PDD; formerly “dysthymia”):

PDD, while similar to major depression, does not reach that level of intensity. PDD is characterized by feelings of low energy, joylessness, and sleep disturbances.

Bipolar Disorder:

Once called “Mania” or “Manic Depression,” bipolar disorder is unlike most depression types in that the person experiences episodes of mania. Manic symptoms are the opposite of depressive ones: high self-esteem, high energy, grandiose thoughts, etc. Mania is almost always immediately followed by typical depression symptoms.

Seasonal Affective Disorder (SAD):

As its name implies, SAD occurs seasonally, typically in the fall or winter as days become shorter. Reduced sunlight affects the brain’s levels of serotonin, the neurochemical that plays a role in mood, and melatonin, which regulates both mood and sleep patterns.

Postpartum Depression:

This often occurs following the birth of a child (though depressive emotions can set in during pregnancy.) This condition can actually affect both men and women, and includes severe symptoms of sadness and lethargy. (5, 6)

Final Thoughts on Natural Treatments for Depression

The ignorance and stigma surrounding depression kills people. You heard that right – it kills people. Many people who are desperate for help avoid getting it due to fear or shame. Tragically, suicide claims the lives of nearly 45,000 people every year. It is the second-leading cause of death for people between the ages of 10 and 34, and the fourth-leading cause of death for those between 35 and 54.(7)

There is no shame in asking for help. If you need someone to talk to, please contact the National Hopeline Network at 1-800-442-4673, toll-free in the United States. If you live elsewhere, please visit the following site: http://ibpf.org/resource/list-international-suicide-hotlines

The Ultimate Thyroid Food Guide: The Best And Worst Foods For Thyroid

November 9, 2018 by Power of Positivity

Your thyroid is a small gland located in the neck. It handles the release of special hormones, which affect how you grow and develop through the process of metabolism. Metabolism is how your body uses energy. The hormones released by this butterfly-shaped gland play a very important role in your body’s well-being.

The thyroid is part of your endocrine system. By using iodine from the foods and supplements you take in, this gland creates two vital hormones. Triiodothyronine, otherwise known as T3 in the medical world, is one of these hormones, and thyroxine, or T4, is the name of the other. These hormones work together to maintain heart rate and determine how quickly your body can process the food you eat. You often will hear how some people have weight problems and cannot lose weight due to a slow metabolism. Hypothyroidism could be why. On the flip side, thyroid problems can cause another condition called hyperthyroidism. Both conditions create difficult situations for those that suffer from them. There are medications you can take that help. There are also a variety of healthy foods you can eat that will help your body, which is what we want to discuss here.

A List Of The Best Foods For Thyroid

1. Spinach

This versatile green is the best dark green leafy green you can eat to promote a healthy thyroid. Many of the leafy greens you consume contain goitrogens. Goitrogens are substances that inhibit iodine absorption. Spinach does not contain these substances, so it is safe to eat.

2. Berries

These delectable fruits are loaded with antioxidants. Antioxidants help destroy free radicals and other harmful substances in your body. This works wonders for that tiny butterfly-shaped gland as well, so stocking up on berries is a good idea.

3. Brazil Nuts

Brazil Nuts are crammed full of selenium. Selenium is an important mineral used by your endocrine system. Without selenium, the change of T4 hormones into T3 will not happen. This will essentially cause the thyroid hormone not to activate. Instead of dealing with a lot of hormone confusion, grab a handful of Brazil nuts and eat those instead.

4. Eggs

These insanely simple yet inexpensive foods provide a treasure trove of endocrine system boosting goodness. Loaded with minerals such as iron, Vitamin D, iodine, zinc, and selenium, you cannot go wrong with including plenty of eggs in your diet.

5. Oysters

Most people either like oysters or hate them. There is rarely any in-between. No matter which side you take, there is no arguing the nutritional value of these mollusks. Oysters have super high levels of zinc in them. This is important for the production of T3. Selenium is also abundantly found in oysters. Oyster lovers, rejoice!

6. Greek Yogurt

This food is one heck of a multi-tasker. Not only is it loaded with amazing probiotics, but it is also surprisingly a great source of iodine. Greek yogurt is a very versatile food. It can be eaten with fruit in a parfait or used in place of sour cream. You can even freeze it with other tasty things like chocolate chips or berries to make an icy cold treat.

The Worst Foods For Thyroid Health

1. Processed Foods

Besides the fact that processed foods are far from being natural and organic, these foods are usually very high in calories. For a person that suffers from hypothyroidism, this could be a recipe for disaster.

2. Soy Products

All this time you may have thought soy was the best thing for a healthy diet. But isoflavones, compounds found in soy, have been thought to interfere with the absorption of certain medications. It may also increase your risk for hypothyroidism.

3. Cruciferous Vegetables

Vegetables like cauliflower or cabbage should be avoided if you are deficient in iodine. They could cause issues with hormone production.

4. Foods That Contain Gluten

If you have hypothyroidism, you may want to stay away from delectable goodies such as bread, pasta, and beer. Besides the fact that people with Celiac disease could get into big trouble from eating foods with gluten, it is also said that gluten can block absorption of hormone replacement medication.

5. Extreme Sources Of Fiber

You need some fiber to help keep your system “cleaned out,” but some say too much fiber can be bad for you. Foods like legumes or beans are delicious and great sources of fiber and protein. Too much fiber in your diet may cause disruption in your hypothyroidism treatments.

You now have a better idea of what you should or shouldn’t eat if you have hypothyroidism. Eating foods for thyroid productivity is important and will help you live a healthy life.

https://www.youtube.com/watch?time_continue=2&v=yG-G9_LOkLA

Take time to process your emotions after the breakup

Don’t think about what could’ve happened differently

Think of what you enjoyed before the breakup

Seek therapy to get over a broken heart

Don’t give up on love

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