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Baby Blues After Pregnancy: Symptoms, Causes, and Treatment

June 8, 2020 by Power of Positivity

Giving birth can be a traumatic experience for your body, and all of the hormonal fluctuations can wreak havoc. Having the baby blues after giving birth is normal, but understanding the symptoms and when to get help is essential. While you might get through the blues without help, it isn’t always that easy and can progress to something more.

Many new mothers experience the baby blues, and dads can go through it, too. While it is more common in women, men also go through a significant life change during this time. However, the blues in men don’t seem to last as long and don’t lead to postpartum depression.

It would be best if you didn’t ignore the blues even though they are normal. Finding ways to treat it is best for you and your beautiful new baby. Once you get through the blues, you can find the joy you thought you’d experience during this time.

Some women experience confusion with the blues because they don’t understand why they struggle with sadness during such a joyful moment. If you wonder the same thing, rest assured that it is normal, and you will get through it with help. Recognizing the symptoms can help you get treatment as you’ll know when it’s time to visit a professional.

What Are The Baby Blues?

The baby blues are when you feel intense moments of anxiety, sadness, mood swings, and stress after giving birth. Nearly 80% of new mothers experience blues, and it can happen to anyone despite their race, age, income, culture, or educational level.

Feeling sad doesn’t mean that you’re doing anything wrong, and you can’t blame yourself for your emotions. Baby blues typically kick in two to three days after the baby is born. If your delivery process was even more traumatic than is normal, then it could kick in sooner.

What Are the Symptoms of Baby Blues?

If you have the blues, you’ll experience some of the following natural (and all too common) symptoms:

feeling angry often
weepiness, crying and feeling sad for seemingly no reason
being impatient, moody, cranky, or irritable
experiencing anxiety more often than normal
lack of appetite
inability to make decisions
feeling overwhelmed
cutting yourself off from friends or family
feeling lonely
having thoughts that you can’t do a good job taking care of your baby
difficulty concentrating
feeling restless
experiencing fatigue but being unable to sleep
feeling like you aren’t attached or bonded to your baby
a deep longing for your old life and freedom

Can Your Partner Have The Baby Blues, Too?

Your partner can experience the blues too. However, theirs generally occurs between three and six months after the baby is born. What do baby blues feel like for your partner? The symptoms for a partner having the blues include:

pulling away and wanting to spend more time alone
feeling anxious, cranky, angry, or moody more than before
losing interest in things they once enjoyed
being unable to focus on work or working more than before
feeling overwhelmed or hopeless
experiencing feelings of sadness or frustration
difficulty sleeping
having trouble making decisions

What Causes Baby Blues After Pregnancy?

There are a few things that may be a possible cause of the baby blues after pregnancy, including:

Hormone Fluctuation: In the days after having a baby, your hormones fluctuate to help you take care of your baby and for your body to recover. After delivery, your estrogen and progesterone levels suddenly decrease, causing mood swings. Plus, the hormones made in the thyroid gland may severely decrease and leave you tired and feeling depressed.
Lack of Sleep: In the days after bringing a baby home, you might not get much sleep. All of the changes in routine and the seemingly never-ending nighttime wake-ups can cause severe changes in your mood.
Emotional Issues : If you are overly nervous about taking care of your new baby, it could cause the blues. You might also be worried about the drastic life change and how you will handle all the differences. Sometimes, the emotional issues will stem from the childbirth experience itself.
Relationship Problems or Stress: A new baby can cause relationship problems as your life changes drastically. You’ll have less time for other people, and it can lead to issues that make you feel blue. Plus, the additional stress of a new baby is enough to bring about the blues without any other factors.

How Long Do Baby Blues Last?

The blues don’t last long, but when you’re going through it, you might feel like it goes on forever. The symptoms should decrease until they disappear entirely within two weeks of delivery. If it continues past two weeks, it could be more than feeling blue.

How Are Baby Blues Treated?

While there are medications you can take, you can try some natural ways to treat the baby blues, including the following:

Staying Busy: When you keep your mind and body busy, it’s hard to experience negativity and sadness. When you sense the feelings creeping in, do a puzzle or organize your favorite space. If it helps, consider going for a drive in your favorite area to stay busy and enjoy the sights.
Getting Outside: Spending a short time in the sun boosts your vitamin D levels and improves your mental well-being. When you’re feeling down, take your shoes off and walk barefoot through your yard. Or, you can take your baby on a walk around the block while you focus on how the air and sun make you feel.
Taking Care of Yourself: After having a baby, you will likely neglect to take care of yourself. It’s hard to find time for yourself with all the time spent feeding, changing, and taking care of a baby. If you struggle with this, find at least a few minutes each day to do something for yourself.
Asking for Help: As a new parent, you have so much on your plate as you go through a major life change. It is okay to need help, so speak up and ask for it. You might not feel comfortable leaving your baby yet, but you can have someone come over and help out while you nap or shower.
Herbal Supplements: Herbal supplements can help combat blues and help you feel significantly better. First, lavender and B Vitamins will bring calming and anxiety relief. Plus, magnesium and chamomile can help you feel calm and help with sleep.
Alternative Therapy: Alternative therapies include acupuncture, cupping, meditation, and yoga or tai chi. These methods will bring a sense of calm, and they can help you relax while treating the underlying issues. Plus, they offer mind-body benefits, making you feel happier and more at peace.
Joining a Support Group: As a new mom, you might lose some people you were close to. Not everyone understands all of the major life changes that come with being a parent. Joining a support group allows you to talk with other parents going through the same thing, helping you feel better.
Getting Enough Sleep: With a new baby in the house, it’ll be hard to sleep whenever you feel like you need it. While it is hard to find time for sleep, make sure you sleep anytime you can. When you need more sleep, accept offers for help so that you can rest even if your baby wakes up.
Exercising: One of the best ways to overcome the blues is to increase your heart rate and serotonin levels. Exercise also triggers your brain to release endorphins, improving your mood and sense of well-being.
Implementing a Well-Balanced Diet: The foods you eat contribute to your mood and emotions. Ensuring you eat a diet full of vitamins and nutrients can help you feel better and maintain a positive mindset.
Spending Time with Your Partner or a Close Friend: After having a baby, you might experience feelings of isolation and loneliness. If this happens to you, make plans with your partner or a close friend to spend some time together. You will feel supported and loved, helping you get through the major transition.

Can Baby Blues Be Prevented?

You can prevent the blues by ensuring an adequate intake of Omega-3 fatty acids during your pregnancy. Your body doesn’t make these fatty acids, so you must include them in your diet. Without enough Omega-3 fats, you will feel depleted of nutrients, and your mental health will suffer.

Experts indicate that a pregnant person should consume at least 650 mg of Omega-3 fats each day. Continue taking the supplements or consuming foods with Omega-3 fats postpartum, too, especially if you are breastfeeding. The fatty acids promote mental clarity and tissue integrity, leading to better mental health.

Baby Blues Vs. Postpartum Depression

The blues and postpartum depression are similar but have a few major differences for you to be aware of. The blues typically occur within days of giving birth and ease within two weeks. However, postpartum depression can affect you after the initial two weeks and can set in weeks or months afterward.

Additionally, the blues cause sudden mood swings from sad to happy, but postpartum depression makes you feel bad constantly. Postpartum depression can also cause panic attacks, which generally don’t occur with the blues.

When Should You Seek Medical Help?

Sometimes, the blues can lead to more severe conditions such as postpartum depression. If you experience the following symptoms, you should seek medical help right away:

thoughts of harming the baby or yourself
no improvement after two weeks
the symptoms get worse
you can’t take care of your baby
it interferes with your daily tasks, responsibilities, or chores

Final Thoughts on Baby Blues After Pregnancy: Symptoms, Causes, And Treatment

Experiencing the baby blues after giving birth is normal. Please don’t beat yourself up over feeling sad or a little out of it in the first couple of weeks. Recognizing the symptoms can help you understand what you are going through.

Plus, knowing the causes and how to prevent the blues can make the experience entirely different. If you have blues right now, try some of the natural treatment methods. However, make sure to see a doctor if it continues longer than two weeks postpartum.

15 Traits of Someone Who Makes a Great First Impression

June 8, 2020 by Power of Positivity

Have you ever heard the saying that you don’t get a second chance to make a first impression? People judge you when they meet you, and what folks think of you can impact the course of your life.

You should always strive to make a good impression as it might be the difference in landing the job of your dreams or remaining on the unemployment line.

Did you know that you only have a few seconds to make a good impression? You were always told that you should never judge a book by its cover, but sadly, people tend to be overly critical of others. They notice your manners and your appearance is important too.

15 Traits of an Individual Who Makes a Good Impression

Making a good impression is vital, and you have little time to do it. Here are 15 tips that can help you ensure that you create an excellent first impression, especially when the encounter is essential.

1. Watch Your Body Language

It doesn’t matter what you say if your body language shows something different. Your physique will naturally react when you are nervous or feeling overconfident.

If you find yourself rolling your eyes, giving smirks after comments are made, and having other nervous ticks, the other person may see you uninterested or inpatient with them.

Your body has a way of doing things out of your control. Have you ever had a nervous tic in your mouth or eye? Nerves cause most of these nuisances. Thankfully, you can control rolling your eyes and smirking.

Never underestimate the power of your body language and how it can impact someone’s impression of you.

2. Use an Appropriate Tone of Voice

Have you ever noticed how your tone can change the meaning of your sentence? If you use a monotone voice, then the other party may feel that you are unenthused by them or their conversation.

You want to make sure your voice is the right pitch, and whatever you do, control your tone. You can say the sweetest words possible, but if your tone is off, then it doesn’t matter what comes out of your mouth.

3. Smile (essential for a welcoming first impression)

When you meet people for the first time, you want them to feel that you are friendly and approachable. Having a smile on your face is like displaying a welcome sign.

People who walk around frowning and look like they’ve lost their best friend are using their body language to tell people to stay away. What does your body language say about you?

4. Listen More Than You Speak

Talking about yourself is effortless, but you should listen more than you speak. While it’s okay to tell a little about your life, you don’t want to yap incessantly. Rather, become an avid listener who only points out the highlights of your finest moments.

Speak only enough to keep the conversation going, and let the other person have the floor.

5. Be on Time

There’s nothing worse than a person who is chronically late. If you are going for a job interview or a first date, they will judge you by every little detail. It’s customary to arrive about five to ten minutes early. Make a good impression by showing your punctuality.

6. Wear Proper Attire

Have you ever heard that you should dress for success? Your clothes will give an instant impression of you before you ever open your mouth. If you’re going to an interview, then you need to be dressed professionally.

No matter where you go in life, you should always arrive well-dressed, clean, and have appropriate clothes. If you show up with a floral Hawaiian shirt to go to a formal gathering, then you may stand out like a sore thumb. Choose your clothes wisely.

7. Be Positive

Nobody likes a negative Nellie. You should be positive and speak only about upbeat subjects. Stay away from politics, the state of the world, and things that can rile some individuals.

Rather, talk about neutral topics like the weather, your family, and other generalities. Don’t be a pessimist, especially at a job interview or on a first date. You want to appear cheerful, so there is a second date or interview.

8. Never Badmouth or Gossip about Others

If you’re in a job interview, the worst thing you can do is to badmouth another company or its employees. The prospective employer may think that you were part of the problem and not them. Watch what you say and who you talk about on first encounters as it can show your character. No one likes a gossip.

9. Be Open-Minded

Everyone you meet isn’t going to have the same opinions as you. You must remain open-minded even if someone’s philosophy doesn’t align with yours. Always be willing to accept the differences and not be quick to judge others. If you close your mind, then your body language can show your dislike for the topic or situation.

10. Be Prepared

You must be prepared for any first meetings, especially if you have an interview. Try to find out as much as you can about the company and focus on crucial details. If you are meeting new friends, remember that these people can be potentially helpful to network in your career. Your first impression is vital for so many areas of life.

11. Don’t Put on a Show (it makes a poor first impression)

Some people put on a real show when they have first encounters. Be true to yourself. If these people are your friends, then they will like you for who you are.

If it’s a job prospect, then they should see the real you because that’s the person who would come to work every day. Your first impression should be a good one, but it should be truthful.

12. Use Manners

A few manners can go a long way. Saying “please,” and “thank you” as well as opening the door for others shows signs of good breeding. If you want people to like you, then use good manners from the start.

13. Always be Honest

You don’t ever have to embellish on your life or your accomplishments to make people like you. Telling false stories to get a job or a date can backfire. Tell the truth, the whole truth, and nothing but the truth, and you will have a better chance of making an excellent first impression.

14. Make Eye Contact

Eye contact is especially important, and some folks see it as respectful. Have you ever seen someone talk to you and look to the corner or down at the floor? Nerves can make your eyes wander all over the place, and some people see wondering eyes as rude.

When someone is speaking to you, be sure you look them directly in the eye. Even if you feel your eyes start to wonder, blink, and refocus your attention on the person talking.

15. Be Memorable

Part of making the first impression is that you need to be memorable. What makes a person unforgettable to you? You don’t need to be obnoxious, lie, or continuously talk to be memorable to someone.

However, you must find some way to make your mark, especially if you’re going for a job interview. You can wow people with manners and eloquent conversation, but your smile and nice clothes will help win them.

It would help if you found some ways to connect and make them remember you long after you’re gone.

Final Thoughts on How to Put Your Best Foot Forward and Make a Great First Impression

Did you know that that average job posting gets over 250 resumes in response? The job market is fierce, and employers are looking for someone that stands out from the rest. How do you stand out among so many people?

It’s a daunting task, but your skills and resume get your foot in the door, and your first impression will get you a chance to come back. There is more to life than your career, as you will also have many other occasions when you are relying on a first impression.

What if you want a date with that special someone? You want them to feel the chemistry and see something in you that piques their interest. You want to be memorable but not in a bad way.

Here are a few additional things to consider:

•Don’t wear an overpowering cologne or perfume

•Wear clothes that fit well and are appropriate for the occasion

•Shake hands firmly and look them in the eye

•Smile and laugh when suitable

•Don’t check or play with your phone on an interview or first date

•Don’t be overzealous and ask inappropriate questions

•Make your wishes known – tell them if you want a second date or interview

•Try not to fidget or mess with keys or change in your pockets

Since you only get one chance to make that impression, you should choose your words, clothes, and actions wisely. Who knows, it may help you to land a dream job or the partner you’ve always wanted.

Yogi Reveals 10 Chair Yoga Moves for People with Knee Pain

June 8, 2020 by Power of Positivity

Wouldn’t it be nice if you could sit in a chair and work out? Half the benefit of exercise is that it works muscles and joints, but what if you have knee pain and can’t bend and move as you want? Then give chair yoga (aka seated yoga) a try!

Chair yoga allows you to enjoy a modified version of the yoga positions that many know and love.

Yes, you can get a workout without acerbating your pain. If you lack the mobility to move quickly to the various positions, then you can use the standing, seated, and supine position to get in your workout. The best part about seated yoga is that you can do it just about anytime and anyplace.

Because the basic body mechanics are retained in the chair version, you still get a great deal of stretching into your workout. Using these modified methods, you can twist, bend, and do hip stretches without causing your knees any more pain.

The stretches involved in yoga allow you to enjoy numerous health benefits, whether you’re standing or sitting. You will improve your muscle tone, develop better breathing habits, and you can reduce your anxiety and stress levels. Additionally, many find that they sleep better at night and have an overall better sense of wellbeing by partaking in this exercise form.

Why Chair Yoga?

If you want to enjoy yoga, but you’ve had knee surgery or have problems with inflammation, the mobility limitations won’t hold you back anymore. Using a seat and modified yoga positions can help support you during the time of injury or when your body won’t cooperate with all the bending and moving needed for the traditional form.

Who does seated yoga classes? It’s widely used in places where people have limited mobility, such as nursing or retirement homes and senior centers. Additionally, those who are overweight and want to find an exercise regimen that they can do also love the chair style yoga.

People with neurological problems that don’t have the coordination to bend and move like needed can also benefit. Best of all, you can use your office chair and make some of these fantastic moves while you’re on a 15-minute break or at lunch. It’s another way that you can increase your health and wellbeing using this ancient Indian art practice.

The Ten Best Chair Yoga Moves

The beautiful thing about chair yoga is that you can adapt it to your needs. The chair you use is of little importance, so there’s no need to buy a specialized seat to do your workout. One word of caution is that you don’t want to use a seat on rollers, like your office chair.

Chairs that move around have the possibility of causing you to fall and get hurt. However, just about any other seat can be used for this workout. If you are a shorter person, you may have problems putting your feet firmly on the ground. So you might need to use blocks to give your feet a firm foundation.

If you’re ready to get started, here are ten basic chair yoga moves you can do.

1. Chair Eagle Pose

The eagle pose is a simple maneuver where you cross the right thigh over the left one. Depending on your mobility, you should try to wrap the right foot around the backside of the left calf. If your foot is not that flexible, then do the best you can.

Cross your arms and place your left hand on the right elbow. Now, slowly bend the elbows allowing your palms to make a connection. Drop your shoulders away from your ears and lift your elbows slightly.

It would help if you tried to hold this position while breathing in and out for five breaths. Then, switch and do the other side to the count of five.

2. Chair Extended Side Angle

Bend forward and stay folded. Now, place your fingertips on the floor to the left side by your foot. Inhale deeply by opening your chest as you twist to the right. Then, bring your right arm up as you look directly into the ceiling.

Hold this movement for several breaths. If you find that you cannot bring your hand to the floor with ease, raise your foot level by putting some blocks under you. It will make it easier to twist to a higher plane.

Rotate between right and left arm doing the same position and breathing.

3. Chair Raised Hands Pose

Sit firmly in the chair and keep your body posture good. Relax your shoulders, and make sure the rib cage is naturally sitting over your hips. Anchor your bones firmly in your chair seat and reach up from there.

When you inhale, you should raise your arms toward the ceiling while maintaining good posture. Relax your shoulders so that your rib cage is naturally aligned over the hips. You must anchor your bones in the chair and then reach and breathe.

4. Chair Cat-Cow Stretch

Sit firmly in the chair using your best posture and plant both feet firmly on the floor. Now, place your hands on your knees. If you’ve just had knee surgery, you can put your hands on your thighs.

Inhale and arch your back while rolling your shoulders back and forth. Your shoulder blades should come into your back, almost touching each other, which is why it’s called the cow position.

When you exhale, bring your spine back to a normal position and drop your chin to the chest area. The shoulder and head should also come forward while doing this as this is the cat position. Rotate between the cow and cat position to the count of five.

5. Chair Pigeon

In the upright seated position, place your right ankle on your left thigh area. Make sure that your knee is aligned with your ankle, if possible. Then, repeat this process with the left leg. Hold this position for up to five breaths, which is called chair pigeon.

6. Chair Forward Bend

Bend forward and let your hands rest on the floor. Your head should hang heavy as you loosen the muscle tension holding it. Exhale, and raise your arms into the air and over your head.

Go back and forth with your hands between the floor and ceiling while using deep breathing exercises to do the forward bend.

7. Seated Yoga Reverse Warrior

Lower your left arm till it’s even with the left leg. Take your right arm and lift it to the ceiling. Inhale while doing these movements, and you should hold it for the count of three.

Sit straight in the chair with your legs in front of you. Now, turn to the side and sit facing the left. Now, go through these warrior poses with your arms to the ceiling while on the left, then turn and do them to the right.

8. Chair Warrior I

Keep your right leg to the side of the chair but take your left leg and swing it to the backside of you. If you have inflammation, you may have a difficult time doing this pose, so do the best you can.

Now, plant your left foot on the floor, and make sure that it’s parallel to the seat while you straighten the leg out in front of you.

Your torso should be facing the right leg as you raise your arms to the sky. Inhale to the count of three while doing the Warrior I pose.

9. Seated Yoga Pose–Chair Warrior II

Exhale and open your arms up, allowing the right one to come forward while the left arm goes backward. Turn your torso to the left while drawing that hip back.

The goal is to make sure it’s aligned with the front of the chair. Now, look across your right fingertips to the count of three for the Warrior II pose.

10. Final Relaxation

After you have completed your chair workout, sit there with your eyes closed and your hands in your lap. Rest in the deep relaxation that you feel surrounding you. Allow your body to absorb the positive effects you think at this moment.

Final Thoughts on Mastering Chair Yoga

Many yoga studios across the country have classes divided into experience levels, and some even include the chair methods for those with limited mobility. When you have knee pain, you may feel like exercise is not possible.

However, when you learn how to modify yoga and other workout routines, you will discover that you can still get what your body needs without causing you more discomfort.

This ancient exercise has been around for more than 5,000 years and isn’t going anywhere. It’s one path to better health that works well for people from all walks of life.

What is your favorite pose, and do you find the chair yoga helpful to you during times of inflammation and knee pain?

How to Get Into a Flow State in Two Minutes

June 8, 2020 by Power of Positivity

Do you struggle to get into a flow state and stay focused on one task at a time?

Most people live in a state of constant distractibility, their attention adrift. We’ve accepted this way of being as “normal” – a byproduct of the human brain.

Eh, yes and no!

There’s no doubt that the reptilian part of the brain – the brain stem, amygdala, and so forth produces most of the fight-or-flight responses and that these may interrupt attention. The epigenetic toll of living among wild beasts and aggressive neighbors did little to help.

While some automaticity of the brain and mind is indeed innate (“programmed,” if you will), we can train ourselves to become much less susceptible to its pull. The problem? Most people don’t know this fact. As a result, their life’s experience consists mainly of being on ‘autopilot’ – driven by impulse and whim.

Something even scarier: most people were on ‘autopilot’ before all of these distractions, gizmos, and gadgets became so ubiquitous.

Meet the Father of Modern Psychology, William James

William James, often referred to as the “Father of Modern Psychology,” was the first to write of attention in his masterwork, “The Principles of Psychology,” published in 1890.

Unsurprisingly, Mr. James had little good to say about the state of most people’s attentional faculties:

“[Humans] all know of this state (distraction) … even in its extreme degree. Most people fall several times a day into a fit of something like this: The eyes are fixed on a vacancy, the sounds of the world melt into confused unity, the attention is dispersed…”

In other words, blank stares, inability to listen, and scattered thoughts. Sound familiar?

Little has changed in 130 years. Fast-forward to present-day, and our attention is as “dispersed” as ever. Sit at a café and see how many people are staring blankly at their smartphone. Go to a restaurant and see how many children fail to get the notice of their parents.

It shouldn’t needn’t be this way. You can sharpen your attentional faculties – and become as “laser-focused” as you want to. So says the latest scientific research.

Excited? You should be! Mr. James would be thrilled, remarking in his book that education in attention would be “an education par excellence.”

Now, if dispersed attention is one end of the mental state spectrum, then ‘flow’ – a term coined by famed psychologist Mihaly Csikszentmihalyi – is its polar opposite.

We’re going to talk about the flow state – and how you can get into it in as little as a couple of minutes. We’ll use the latest and greatest in scientific research and a favorite brain hack to help get us there.

Let’s briefly discuss why attention is so crucial to our happiness.

First Thing’s First: Attention Determines Our Reality

“For the moment, what we attend to is reality.” ~ William James

Read the above quote a couple of more times, slowly.

Did you read it? Good. Try memorizing it – because it’s that important to your life.

James’ words aren’t mere platitudes or useless hyperbole. In just nine words, the father of modern psychology explains why attention is critical. The people, places, things, emotions, mental activity – anything and everything – to which we attend shapes our reality. And the quality of our existence – how happy we are – depends a lot on how we direct and sustain our attention.

Buddhists and Hindu yogis have known the essentiality of attention for thousands of years. In fact, many would argue, cutting-edge attentional training isn’t to be found in tech or brain hacks, but in meditation practice.

So, why not just learn meditation? Well, you can (and should, coming from a meditation junkie…the benefits are enormous!) However, unlike the recommendations provided below, meditation takes a while to get down.

But I digress.

We’re looking for a more “Westernized” approach to honing the attention. Something fast, efficient, and accessible.

But what would fit such a bill?

Enter binaural beats.

The Science of Binaural Beats

“…Binaural beats appear to improve the related processes of memory and attention. The same meta-analysis that found significant effects on anxiety also reported medium-sized effects on different kinds of memory, both short- and long-term.” ~ Seth J. Gillihan, Ph.D.

Binaural beats work by exposing both ears to slightly different frequencies. The difference between these frequencies enters the brain as a pulse. For example, if the rhythm you hear in your left ear is 140 Hertz (Hz), while in the right ear, it’s 100 Hz, your brain will perceive a 40 Hz pulsation.

Your conscious mind won’t detect the difference, but your brain certainly will, and, as a result of the beat exposure, will “shift” how it operates. How it shifts depends, among other things, on the beat’s frequency.

Here’s a list of frequencies and their known cognitive correlations:

Brainwave	Frequency	Cognitive Effects
Delta	0.5-4 Hz	Sleep, Comatose
Theta	4-8 Hz	Deeply relaxed, inward focus
Alpha	8-12 Hz	Very relaxed, passive attention
Beta	12-35 Hz	Low-End: External attention, relaxation. High-end: Anxiety-dominant, active (potentially overactive)
Gamma	35-50 Hz	High-level information processing, high focus

(Source)

It must be reiterated at this point that properly produced binaural beats are scientifically sound (see this 2019 metanalysis, published in the journal Psychological Research for one of the latest examples.). Even the most skeptical studies document that binaural beats produce advertised brainwave frequencies.

(Sidenote on scientific criticism of binaural beats: The rub lies with mainstream science’s rejection of subjective “feeling states,” claiming that these are neither reproducible nor observable. Binaural beats are just one of the punching bags of materialistic scientists, joining such practices as meditation and mindfulness. It doesn’t matter to some scientists that millions of people attest to the difference these practices have made in their personal or professional lives. Oh, and the thousands upon thousands of scientifically rigorous studies that have been done on meditation and mindfulness.)

Here are ten ways to sharpen your sixth sense.

‘Flow’ and Binaural Beats

Provided that binaural beats induce a shift in the brain’s operation, and that flow is a brain state, it stands to reason that binaural beats can help to encourage flow.

A word about the task of choice. You can’t enter a flow state if the difficulty of the work exceeds your ability to perform it. You must choose an activity where there’s a balance between both variables. The task should be challenging enough to demand your full attention to the point that it pushes your capabilities but doesn’t exceed them. Easy jobs aren’t going to get you in a state of flow, either.

It’s also much easier to enter a state of flow if the task is, at worst, one that evokes neutral feelings. It’s much more challenging to enter a flow state if you hate the job. (Binaural beats will probably help you stomach the job, however!)

Here are the components for the flow experience for your reference:

The conditions of flow

The balance between challenge and skill

Clear goals and feedback

The subjective states of flow

Intense concentration

Merging of action and awareness

Loss of self-consciousness

Strong sense of control

Distortion of the temporal experience (“losing track of time”)

Experience of intrinsic reward (from the concentration itself)

(Source)

Okay, so you’ve found the task to be completed. You’ve got your (stereo!) headphones and are eager to get in the flow. What now?

Now you’ve got to choose the right beat. Remember, binaural beats produce a pulsation in the brain of a specific frequency. We’ve got a beat that falls along the wavelength frequency experienced in the flow state.

The Brain Waves of a Flow State

Research shows that flow states produce brainwaves between 12.5 and 15 Hz, also known as Sensorimotor Rhythms (SMR). SMR is associated with numerous beneficial conditions of mind and body, including:

Physical and mental calm
Non-impulsivity
Heightened external awareness
Increased energy levels
Flow states
Promotion of healthy sleep patterns

Clinicians who specialize in brainwave therapy, or neurofeedback, induce SMR levels to “assist with concentration, reading speed and energy levels as well as for help with epilepsy, ADHD, insomnia, depression, anxiety, stress, and autism.” (Source)

As the range of 12.5 to 15 Hz is borderline-Alpha, you may find that listening to a beat in the Alpha wavelength may help with more easily sustained attention and, ideally, flow. As everyone’s brain is different, it’s impossible to prescribe a narrow set of wavelengths that will work for everyone.

Final Thoughts on Reaching Your Flow State

What’s the worst thing to happen if you try to reach a flow state? Give binaural beats a shot! You’ve got nothing to lose and a whole lot to gain!

Cardiologist Explains How a Low Sodium Diet Improves Heart Health

June 7, 2020 by Power of Positivity

If you have elevated blood pressure, you probably consume a low-sodium diet as part of your lifestyle.

Sodium gets a bad rap, but it’s not all bad. It’s an essential mineral for your body’s health. Commonly found in table salt, it flavors and preserves foods, makes brines.

Unfortunately, it’s easy to go overboard with your sodium intake. Too much sodium isn’t healthy, especially for your heart. This reason is why so many people are choosing a low-sodium diet. So, how does a low-sodium diet improve your heart health?

What is sodium?

Sodium is a necessary mineral for your body. It maintains the fluid balance in your cells and adds electrolytes to your body. It also supports the movement of your nerve impulses, aids your muscles to contract and relax, and aids your digestion, plus maintains your blood volume and blood pressure.

How much sodium do you need?

But eating enough sodium isn’t usually a problem, because today most Americans eat way too much sodium in their diet. Dietary guidelines suggest consuming between 1500mg to 2,300 mg or one teaspoon of sodium per day, but the typical American eats at least 3,400mg or more of sodium.

High sodium and your health

Overeating sodium leads to high blood pressure, heart disease, or stroke. Consuming too much sodium can even affect your brain and cause calcium loss in your bones.

Choosing a low-sodium diet

Studies have found that adults who chose to reduce sodium levels in their diet had lower blood pressure, less risk of stroke or heart disease. Overall, a low sodium diet is a healthy choice.

Simple steps to lower sodium

Eating low sodium improves your health, but where do you begin? Here are some simple steps you can take to start eating less sodium.

1 – Bye, bye salt shaker

Adding salt to your food isn’t necessary. Many foods already contain sodium, so you put your salt shaker away and instantly lower your sodium intake.

2 – Eat more fresh foods

A straightforward way to reduce sodium in your diet is to stop eating processed foods and eat mostly fresh fruits, vegetables, and meats. Many of these contain natural sodium, so you’ll still get some sodium in your diet.

3 – Limit processed flavorings

Avoid onion and garlic salts, soy sauce, teriyaki sauce, ketchup, pickles, olives, or barbeque sauce. Create your barbeque sauce, use fresh garlic and onion. Shop for low-sodium soy sauce and ketchup. Substitute tamari sauce for soy sauce in your Asian cooking.

4 – Change up your recipes

Cut the recipe’s recommended salt level in half when you’re cooking. This way, you get the flavor, but less sodium.

5 – Rinsing canned foods

If you buy canned veggies, rinse them before using them in your recipes. Rinsing removes as much as 40% of the sodium from the vegetables.

6 – Find a flavor-filled alternative

Lemon and lime juice or vinegar adds a zesty flavor that mimics salt. Use these in soups, marinades, stews, and sauces.

7 – Steer clear of convenience foods

Canned foods, gravy mixes, canned soup, boxed vegetables, rice mixes, puddings, and frozen meals are loaded with sodium.

8 – Read the labels on your groceries

Take notice of sodium levels in foods you’re buying. It’s shocking initially to see how much sodium is in prepackaged foods. Reading labels will help you find foods with less sodium. You can find alternative foods with less sodium but the same big flavors.

High sodium foods to avoid

Premade pizza-the sauce, cheese, and pepperoni are packed with sodium
Soups-canned soups are full of salt
Sandwiches-deli meats and cheese are prepared with sodium
Pre marinated meats-marinated meats are convenient, but they have lots of sodium
Bread, bagels, rolls, and tortillas

Low sodium alternatives

Another way to eat low sodium is to exchange high sodium foods for their lower-sodium alternatives. Here are easy-to-make sodium choices to incorporate into your everyday diet.

Cardiologists explain foods that are damaging to your heart health.

Meat and eggs options

Fresh or frozen beef, chicken, fish or shellfish
Low sodium canned tuna
Eggs
Dried beans instead of canned-these take more preparation, but it’s not hard.
Meatless meats (Tempeh is vegetable-based and tastes like bacon).

Dairy

Low sodium cheese includes: Swiss, ricotta, goat, and fresh mozzarella.
Cream cheese

Fruits and veggies

Fresh fruits and vegetables are best. Look for low sodium tomato juice and tomato juices.

Bread

Choose low sodium bread, rolls, and tortillas. Bake your bread or rolls. Many easy recipes aren’t that hard, and don’t take too long to prepare. Make your tortillas. It’s not as hard as you might think. Here is a simple homemade tortilla recipe.

Easy flour tortilla recipe

Ingredients:

2 ½ cups of a good brand of unbleached flour
One teaspoon baking powder (low sodium version, found at health food stores)
½ teaspoon of salt (you can reduce to ¼ teaspoon for less sodium)
¼ cup Vegetable oil
¾ to 1 cup hot water

Put the flour, salt and baking powder into a bowl. Mix with a fork.
Pour in a little water and a little oil, mixing with a fork. Keep adding oil and water until a dough forms. Stop adding water if it seems too moist. You won’t need all of it.
Put the dough on a lightly floured counter and begin kneading until you have a big ball. If it’s too sticky, add a little more flour.
Divide the dough ball into eight pieces, form into small balls. Set them aside and let them rise for 30-40 minutes, covering them with a dish towel so they won’t dry out.
Preheat your cast-iron skillet to medium heat. Take one dough ball and roll it into an 8 inch sized tortilla. Put the tortilla into the skillet and flip it after 30 seconds. Keep the fried tortillas on a plate and cover lightly so they’ll stay soft.
Fry all the tortillas and serve immediately. If you have leftovers, heat them in the microwave for 10 seconds.

Grains and cereals

Low sodium cereals and pasta-there is a growing number of low sodium cereals and pasta on the market. Read the labels if you’re not sure.

Snacks

Choose low sodium chips, pretzels, unsalted nuts, and snacks. Foods like fig bars, ginger snaps, popsicles, sherbet, and hard candy are lower in sodium. Instead of buying microwave popcorn, pop our own in the microwave.

Easy homemade popcorn recipe

Ingredients:

⅓ cup popcorn kernels
One medium-sized brown bag (lunch bags work, but you can also buy the slightly bigger ones if you want)

Add kernels to the bag, roll the top of the bag, so it’s completely closed.
Pop on high for 2 ½ to 3 minutes, listen for the popping to stop, and remove the bag immediately or it will burn.
Sprinkle the popcorn with spices for extra flavor-chili powder, Italian seasonings, or lemon juice (Try lemon juice powder-it has no sodium, but adds a tartness similar to salt. Find it online.)

Fats and condiments

Choose low sodium

Salad dressings
Butter and margarine( Beware of vegan alternatives, they tend to be higher in salt than butter)
Vegetable oils have no sodium.
Spices-Use herbs and spices without salt.
Condiments-Low sodium mustard, ketchup and

Stay away from:

Bacon fat
Pickles
Olives
Bouillon
Steak sauce

Final Thoughts on improving your health with a low-sodium diet

People often go on a low-sodium diet when they’re diagnosed with a heart problem like high blood pressure. But you don’t need to wait to have a health problem to go on a low-sodium diet. If you eat low-sodium food while you’re young, you’ll potentially prevent yourself from having heart problems. Here are some basics for staying healthy longer so you won’t end up with health problems associated with aging.

While you’re young, make it a habit to

Eat less sodium
Eat less sugar
Increase your fiber
Eat lots of healthy vegetables and fruits.
Eat leaner meats
Choose healthy fats
Exercise

Today’s American diet is full of sodium. It’s a silent killer that causes heart disease, strokes, and even brain problems. If you start eating lower sodium while you’re young, you can save yourself many health problems later in life.

Begin with some simple steps to lower your sodium intake. Be a label reader, and find healthy alternatives to your favorite things that contain loads of sodium. Whipping up something on your own is also a great way to reduce sodium levels. Small steps matter. Don’t wait until you have a heart problem to start eating low sodium.

Be creative with cooking recipes, cut the levels of salt they recommend, or add flavorful spices, lemon, or lime juice to your recipes. In no time, you’ll find that you’re eating a low-sodium diet without ever missing it.

Dermatologists Explain the Pros and Cons of Dermaplaning for Glowing Skin

June 7, 2020 by Power of Positivity

Many women consider their lovely complexion as their best asset, thanks to dermaplaning.

Legend says that Helen of Troy’s face was so beautiful, a vast fleet of warships came to her rescue when she was kidnapped. It was she who had the iconic face that launched a thousand ships.

Professional hair removal like dermaplaning and over-the-counter depilatory creams are a large portion of the multi-billion-dollar beauty industry. Your facial hair may be light peach fuzz, or you may have dark male-pattern facial hair, called hirsutism.

Everyone has light facial hair, including women. If you have a fair complexion with blonde or light-colored hair, your facial hair may be baby fine and hardly noticeable. If you have a darker or olive skin tone with black or dark brown hair, your facial hair may also be darker and problematic.

Most women notice fine facial hair above their upper lip and the sides of their faces. Some may also have some hair growth on their chin and jawline. Your facial hair may be sparse enough for an occasional tweezing or depilatory cream application.

What Causes Hirsutism?

Excessive female body and facial hair is a common issue that most women find embarrassing. If the females in your family had it over the generations, the chances are that you also inherited the dreaded curse.

Your first instinct as a teenager may have been to use a razor, but your mother probably warned it would come back thicker with a vengeance.

Several medical conditions can lead to hirsutism, especially high concentrations of testosterone. If you’ve been diagnosed with the polycystic ovarian syndrome, it can also cause it. Women with adrenal or kidney diseases may have issues with hirsutism.

Talk to your doctor if you notice excessive facial hair and are on medication. Specific prescriptions, such as ones for endometriosis, are notorious for causing the problem. Be careful if your partner uses prescription androgen creams because they can affect you if they come in contact with your skin.

Through the years, you’ve probably tried many ways to get rid of unwanted facial hair. Perhaps you’ve experimented with a plethora of smelly creams and bleaches and painful waxing. These standard treatments are temporary, often expensive, and can leave your face red and sore.

Laser hair removal is a more permanent solution, but it is costly and often requires multiple visits to the dermatologist for the best results. If you are tired of creams and waxing and don’t have the extra cash for laser treatment, maybe dermaplaning is for you. It’s worth investigating if you want smooth, glowing skin.

What is Dermaplaning?

Although dermaplane therapy has been around for years, it has recently become a hot trend in the beauty industry. The dermatologist or aesthetician uses a sterile surgical scalpel shaped like a butter knife to scrape critical areas of the face gently. Dermaplaning exfoliates the uppermost layer of dead skin cells and temporarily removes fine hair growth, often leaving silky and glowing skin.

Before you consider this or any other hair removal treatment, be sure to do some research. Talk to your dermatologist about what is best for you. Most dermatologist and aesthetician offices provide service with trained and experienced staff.

Are you tired of fighting unwanted facial hair and want to try something new? This process may be a viable option. If you are thinking about a dermaplaning procedure, here are some pros and cons to consider before you try it.

Pros of Dermaplaning

Learn how to exfoliate your skin–and why this is an essential step for healthy skin.

1. You May Save a Little Money

While a dermaplane procedure may not be cheap, it is much less costly than chemical peels, dermabrasions, or laser hair removal. Depending on your area and where you get the procedure, many offices offer discounts for multiple visits. It doesn’t hurt to ask if they do.

2. You, Will, Have Minimal or No Downtime

Do you want an exfoliation and hair removal treatment that won’t keep you off work for a couple of days? With the dermaplane procedures, you can usually schedule a 30-minute session during lunch break and go right back to work. Since it is as painless and straightforward as light shaving, you can expect no downtime, unless your skin is unusually sensitive.

3. It is Gentler on Your Sensitive Skin

If you have sensitive skin, many chemicals and cumbersome dermatological procedures can cause redness, tenderness, and painful rashes. Many women who have sensitive skin conditions opt for the gentler dermaplane method. If you are pregnant or nursing, it may also be a safer option for complete exfoliation, and you can do it as often as needed.

4. You Can Use It as a Preliminary Procedure

Are you scheduled for a facial, chemical peel, microdermabrasion, or laser treatment? You may talk to your dermatologist about getting a dermaplane treatment first. With fresh exfoliation, the products may penetrate more efficiently.

5. Results Can Last Up to Six Weeks

Some exfoliation and hair removal kits for home use don’t last the time the package says. Most professional dermaplaning treatments can last up to six weeks before your next visit. Unlike chemical or laser treatments, you can safely have a dermaplane session as often as needed.

6. This Procedure May Enhance Your Daily Beauty Regimen

When you have a microlayer of dead skin cells and fine hair on your face, it may be more challenging to apply your makeup. Foundation often makes tiny facial hairs more noticeable. After a dermaplane session, you may notice that you can apply your makeup smoothly and evenly for glowing skin.

7. Past Acne Scars May be Appear Lighter

Who among us didn’t get at least a couple of pimples as a teenager? While mild blemishes fade with adulthood, people who had severe cases often have scars for life. If you choose to have a dermaplane procedure, it won’t erase acne scars, but it can make them less noticeable.

8. Treatments Won’t Change Hair Density or Texture

The old wives’ tale about shaving changing the hair’s texture isn’t accurate, nor is it valid for dermaplane procedures. When the facial hair gradually returns, it may feel a little coarser because it is shorter. However, it will be the same thickness and texture between treatments.

9. Dermaplaning Procedures Can Give You A Smoother Complexion

Each day, your skin sheds millions of dead cells and replaces them while you sleep. While many of these dead cells fall or rub off naturally, some remain and can block your pores. Manual exfoliation from a dermaplane session clears these cells away, making your skin glow and be less apt for breakouts.

Did you know that dry, flaky skin can highlight any wrinkles you may have? Each time you have a dermaplane procedure, the exfoliation brightens your skin and make fine lines less noticeable. Your face will feel fresh, clean, and make you appear younger.

10. You Can Do the Procedure at Home

Like many uncomplicated facial treatments, you can do dermaplane sessions at home. You can purchase dermaplane kits online or at some dermatologist clinics. Just use a mirror and gently apply the dermaplane blade to glide across your cheeks, forehead, and your jawline.

Cons of Dermaplaning

Here are the signs of stressed skin and methods to calm it back down naturally.

1. Dermaplane Procedures Aren’t Cheap

While you will undoubtedly spend less money on dermaplane sessions than laser hair removal, they can still be pricey. If cost is an issue, you may consider other hair-removal options. Dermaplaning procedures are considered cosmetic and are not covered by insurance.

2. Your Results May Not Last as Long as Other Methods

As with any cosmetic procedure, results for dermaplane sessions will vary from client to client. Like shaving, a dermaplane process cuts fine hair off at the surface. Alternative methods like waxing and laser techniques remove the hair from the root, and the results typically last longer.

3. Everyone’s Hair Growth Cycle Is Different

The rate that your skin regrows hair is different for everyone. Some people may have a dermaplane hair removal that will last longer because of slow hair growth, while you may see quicker regrowth. If you have a faster regrowth rate, you will need more sessions that will cost more money.

4. Certain Skin Conditions Prevent You from Being a Client

Do you have adult or cystic acne? Maybe you have rosacea or another painful skin condition. If so, having a dermaplane session could only irritate your skin more, so you shouldn’t take the risk.

5 – Dermaplane Procedures are not for Hirsutism

Because of hormone imbalances, heredity, and other issues, many women have hirsutism. This condition causes excessive, thick hair growth generally found in men. If you have been diagnosed with hirsutism, a dermaplane procedure could make your situation worse, so it’s not right for you.

Final Thoughts on Deciding if Dermaplaning is Worth Your Time and Money

Fortunately, you needn’t put up with unsightly facial hair as a woman. Dermaplaning can be a good option if you meet the criteria and have a tight budget. It may be a temporary fix, but you can have a session as often as needed, and it can boost your self-confidence.

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