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Science Proven Ways to Kick Sinusitis in the Butt (Without Drugs)

January 13, 2020 by Power of Positivity

We’ve all felt the runny nose and eyes, nasal congestion, head feeling like it weighs 20 pounds and the tender-to-the-touch face. They’re symptoms of a sinus infection or sinusitis. Because a virus causes the condition in most cases, there’s technically no cure for it. There are things we can do to make it feel better, but the sad truth is we have to gut it out until the infection runs its course.

Back in the day, our mothers and grandmothers held our towel draped heads over a boiling pot of water. We inhaled the steam and felt approximately better. Sometimes they would rub something awful smelling beneath our noses or had us drink something from a black bottle. We shuddered to drink it or sniff it, but the stuff worked.

Today, doctors give us steroids for the inflammation and pain pills for sinusitis. However, more and more people are turning to natural methods of pain relief due to the side effects of chemical medications. Doctors understand this, and they even have a few hints of their own. So what does science say about kicking sinusitis’ butt without drugs?

Precisely What Is Sinusitis?

The sinuses are empty cavities surrounding the nose and the eyes, in the cheeks, and the forehead. While the sinuses are hollow, mucus drains from the nose, taking bacteria and dirt with it. When the mucus backs up into the sinuses, the bacteria, fungi, and dirt seep into the cavities. The moist atmosphere is ideal for the growth of viruses.

The mucous membranes in the nose become swelled through inflammation or infection. The sinuses are no longer clear. They back up with mucus and other material. A cold or allergies are usually the triggers for an outbreak. How can this condition be healed without drugs?

What Does A Sinus Infection Do To The Body?

The first thing you’ll notice is a headache. It may or may not get worse if the head moves or the face is touched. This discomfort is often made worse by the sore throat and coughing to get the mucus out. Many people have a cough that won’t stop.

Dental pain, eye pain, and ear pain often accompany a sinus infection. The inflammation puts pressure on the soft tissues and nerves in the mouth, eyes, and ears. Know that as soon as the swelling is over, the dental, eye, and ear pain will be as well.

Just like coughing and watery eyes, fever is a method of ridding the body of an infection or illness. On the other hand, this dehydrates the body very severely. A serious amount of water is necessary to avoid serious illness or health conditions.

All of this makes us tired. Fatigue is common when we’re down sick, and lots of sleep is the only way to battle it.

How Can Sinusitis Be Healed Without Drugs?

The answer to that has been used for thousands of years in Europe and Asia in healing illnesses and conditions caused by inflammation. Only recently has the idea caught on in a big way in America. Our moms and grandmothers knew what they were doing when they told us to “eat your medicine.” Doctors are now advising their inflammation patients to load up on the following foods and herbs.

Omega-3 Fatty Acids

Omega-3 fatty acids come from oily fish such as sardines, fresh tuna, and salmon, as well as some herbs and plant foods. Omega-3s have benefits for the brain in balancing mood and helping with Alzheimer’s, and it helps with metabolic conditions like diabetes and heart disease. Omega-3s benefit the skin, eyes, brain, as well as the immune system. To get them, you should eat:

Spices. Ginger, turmeric, basil, cayenne, black pepper, and chili peppers. The cayenne, black pepper, and chili peppers are known to open up the sinuses. So is horseradish.
Fruits. Some fresh fruits such as tart cherries, grapefruit, oranges, berries reduce inflammation. Tomatoes, apples, and pears contain Quercetin, which acts as an antihistamine in reducing inflammation.
Avacado, beans such as pinto and kidney, red bell peppers, and green veggies like broccoli, asparagus, leafy green vegetables, and bean sprouts all contain Omega-3s.
Green tea not only contains Omega-3s but drinking lots of water also keeps the body hydrated. Hydration staves off serious illnesses.

Foods That Cause Inflammation

To be fair, a balance must be struck. If the above-listed foods help control or heal inflammation, you should know the foods that cause it:

Refined white sugar and flour products like commercially produced cakes, cookies, bread, pastries, and the like.
French fries and other fried items like fast foods.
Processed meats like lunch meats, breakfast meats, and pretty much anything made for you to heat ‘ n’ eat.
Sugary drinks like soda, juices, and some energy drinks.
Margarine, milk, and dairy products.
Refined carbs like pasta, rice, bread, and instant mashed potatoes.

Nourish Your Body

Preventing bacteria from entering the body and viruses from doing their damage in the first place can be facilitated by eating foods that boost the immune system. The immune system isn’t tangible, like the heart or spleen. Along the body’s nerve pathways are the cells and proteins, the immune system uses to battle incoming bad guys.

Boosting the immune system has more to do with what you do than with what you eat, although foods do play a part in immune system health. To boost the immune system, either control or eliminate stress from your life through meditation or mindfulness. Don’t smoke tobacco products.

Get enough restful sleep. Exercise regularly, even if it’s only a walk around the block. Don’t drink much alcohol. Be aware of some of the causes of infections like touching doorknobs or picking up the phone. Wash your hands frequently, and don’t touch your face until you do.

In spite of all this, an ill-intentioned bacteria (the complete opposite of the millions of good bacteria in the body) could get through. The cells and proteins will surround the incoming bad guy cells to obliterate them. To feed the immune system, you should eat:

Foods That Can Help You Recover From Sinusitis

Dark chocolate. There are three ways to get free radicals: from converting food to energy, from the sunlight interacting with skin and eyes, and from breathing in oxygen. Free radicals harm the body’s cells. Antioxidants put free radicals out of business. Dark chocolate is packed with antioxidants.
Blueberries. Same job, different color, and taste.
Sweet potatoes. The beta carotene that gives the food its color is also an antioxidant fighting free radicals. Other fruits and vegetables containing beta carotene and carotenoids are apricots, watermelon, asparagus, tomatoes, beets, tangerines, broccoli, spinach, cantaloupe, pumpkin, carrots, squash, corn, peaches, green and red peppers, nectarines, kale, turnip greens, collard greens, and mangoes.
Garlic. A whole garlic clove contains aliin (no, it isn’t misspelled.) When you chew garlic, this compound turns into allicin (correctly spelled.) Garlic aids the immune system in fighting off germs and bacteria.
Almonds. Also, a source of Vitamin E, almonds contain manganese, magnesium, and fiber as well. These benefit the immune system, too.
Vitamin C in foods like tomatoes, berries, snow peas, Brussels sprouts, onions, red, green, and yellow peppers, cauliflower, papaya, honeydew, and kiwi.
Vitamin E can be found in broccoli, sunflower seeds, carrots, spinach, chard, red peppers, mustard greens, turnip greens, papaya, and mangoes. Vitamins C and E are antioxidants that fight free radicals.

vitamin c and sinus infection prevention

Learn the health benefits of oranges–including ramping up your immune system.

We’ve discussed the foods that boost the immune system, but you should also remember the herbs and spices you reach for while cooking will do the same job. Turmeric, ginger, garlic, and black pepper are among a few listed above.

A few more are:

Spices and Herbs that Boost Your Immune System

Ginseng. A Chinese herb used to boost the immune system, it also clears the respiratory tract.
Cinnamon. Popularly known as a topping for French toast and used in many foods and drinks, cinnamon contains a compound called cinnamaldehyde. This has anti-bacterial properties that fight infections and viruses, both of which are involved in sinusitis. Cinnamon is high in the immune system-boosting antioxidants.
Echinacea. Many people take this pretty daisy-like flower and make a tea out of it. The leaves, flowers, and stems can be used either dried or fresh. The herb aids in immune strength, respiratory system strength, and helps fight colds and flu.
Honey. It might not be an herb or a spice, but honey is a potent anti-inflammatory, and it kick-starts the immune system’s response to incoming bad guys.
Oregano. This herb contains compounds that are antiviral, antibacterial, and antifungal, all of which are involved with a sinus infection. Additionally, the fiber, antioxidants, minerals, and Omega-3s also help the immune system fight off infections.

Final Thoughts on Recovering from a Sinus Infection

Sinusitis is nothing to mess with. It’s painful and leads to lost days from work and a tense family relationship while it lasts. Antibiotics don’t work on the virus that usually causes the illness, so medications can’t heal you.

However, the oldest medicine ever invented can help heal sinusitis. The foods you eat send their healing properties to the areas of the body needing them the most. They also strengthen your immune system. Want to feel better? Dig in!

Doctors Explain Causes of Carpal Tunnel Syndrome

January 12, 2020 by Power of Positivity

Carpal tunnel syndrome is a condition caused by pressure on the median nerve on the palm side of the hand at the junction of the wrist. The condition is caused by the narrowing of the bone tunnel that conducts the nerve, swelling, and other conditions that compress the nerve. Excessive use of the hands and specific health conditions are the most likely causes of the syndrome.

Digital technology encourages people to work with mobile phones and keyboards during work and leisure hours. The constant manipulation of the fingers causes inflammation, puts pressure on the median nerve, and aggravates multiple nervous systems. Many labor-intensive jobs do the same.

The Causes of Carpal Tunnel Syndrome

Excess pressure on your wrist is the primary reason why the median nerve becomes inflamed. Most people who develop the syndrome do so because of an underlying medical condition. Some of the conditions that make you more likely to develop median nerve compression include:

Thyroid gland dysfunction
Diabetes
Autoimmune disorders, such as rheumatoid arthritis, HIV/AIDS and compromised immune systems from other illnesses
High blood pressure
Trauma or fractures of the wrist
Fluid retention

The symptoms of carpal tunnel syndrome include pain, tingling, electric-type shocks, and numbness, especially of the thumb and the first and middle fingers. Swelling in the wrist compresses the median nerve, and anything that causes swelling or blocks the flow of blood can trigger or aggravate carpal syndrome. Some of the triggers include:

Poor positioning of the wrist when using a mouse or keyboard
Vibrations from equipment, such as power tools and hand tools
Manufacturing work
Any type of keyboarding
Construction work
Assembly line jobs
Smoking, which involves frequent use of the hand and wrist
High intake of salt
High body mass ratio
Playing the piano
Sedentary lifestyles
Handcrafts, baking, jewelry making, sewing, etc.

Women develop the syndrome three times as often as men, and the condition is most common in people from the ages of 30 to 60. Carpal tunnel syndrome can also trigger mental issues when you can’t perform some tasks as well as you have in the past – especially when you’re in your prime productive years.

If you have problems caused by reduced performance in sports, work, or personal activities, you can often work through these problems with a positive attitude. You don’t need to lose your spark with median compression symptoms because they’re highly treatable with therapy, nutrition, exercise, positive mental focus, and, in severe cases, surgical intervention.

Different Syndromes Have Similar Symptoms

Similar symptoms are experienced by people with related disorders of the hand and nervous system. Two of these associated disorders include cubital tunnel and radial tunnel syndromes.

Cubital tunnel syndrome – also known as ulnar neuropathy – is caused by increased pressure on the ulnar nerve, which is located in the area of the elbow that’s commonly called the funny bone. Excessive phone use, leaning your elbows on a hard surface for extended periods, and sleeping in the wrong position are common causes of the disorder.

Baseball players often develop the condition, and some of the same triggers of median nerve compression also apply. The symptoms of cubital tunnel syndrome include pain, tingling, and numbness of the elbow and the little and ring fingers. More advanced symptoms include:

Weakness when gripping or lifting objects
Loss of gripping function
Muscle wasting throughout the hand – especially between the thumb and first finger
Developing a claw-like deformity when the hands are at rest

Radial tunnel syndrome is more common among women between the ages of 30 and 50 years old. The condition is caused by pressure on the radial nerve, and the pain affects the elbow and can radiate to the wrist and fingers.

The underlying causes of the nerve compression include pressure on the forearm and inflammation caused by repetitive arm and hand motions. The condition is rarer than the other two, and the compression actually involves the interosseous nerve, which is a part of the radial nerve system.

Symptoms of the disorder include elbow pain and trouble extending the wrist and middle finger. The pain intensifies when you extend the wrist or rest the forearm on a hard surface.

Getting a Medical Diagnosis

It’s essential to get a medical diagnosis for any conditions affecting the hand, wrist, elbow, and fingers. There are different options for treating carpal, radial, and cubital tunnel syndromes. If you eventually need surgery to correct the problem, different areas of the arm are involved.

Symptoms of Nerve-related Hand Disorders

The symptoms of both carpal and cubital tunnel syndromes are often the same. The early signs include burning, numbness, and tingling in your fingers, which is similar to your hand falling asleep under certain kinds of pressure. The cubital syndrome affects the ring and little finger, but median nerve compression affects every digit except the little finger. More advanced symptoms include the following:

Waking at night with the need to shake your hand or hands
Swollen fingers
Inflammation of the wrist
Pain and tingling that travels up your forearm
Feelings like electric shocks between your thumb and first finger
Dropping things often
Difficulty in working with small objects
Losing muscle in the area between your thumb and first finger

Mind-Body Connection Shows Promise in Treating Median Nerve Compression

The National Institutes of Health report that clinical studies have confirmed that a strong mind-body connection can provide relief from hand pain and numbness through acupuncture. The study’s patients reported pain relief, and the subjective opinions were confirmed by monitoring the somatosensory cortex of the brain and median nerve conduction after stimulation.

Positivity has long been known to improve all kinds of health conditions. Developing a positive attitude and following a course of therapeutic exercises are ways to banish negativity and stay positive.

Treatments for Relieving Pain and Symptoms

You can get relief from carpal syndrome symptoms with various therapies. These include soaking your wrist in warm water, wearing a wrist splint, and merely taking regular breaks from repetitive work. Shots of cortisone can also provide pain relief if natural remedies fail.

Hand therapies can also provide relief for your symptoms. Some of the most common types of treatments include:

Fist BloomMake a fist, and then extend each finger until they all point to the ceiling. Repeat ten times.
Wrist Flex and ExtendHold your arm straight in front of you with the palm facing down. Bend the wrist until your fingers point to the floor. Repeat ten times.
Fan to FistMake a fist, and then extend your fingers as far as you can in a fan shape. Repeat ten times.
Shake, Rattle, and RollShake your hand as you would when restoring circulation when your hand falls asleep. Pause and move each finger as much as possible. Repeat several times.
Thumb TouchesTouch each finger to the tip of your thumb. Repeat ten times.
Wrist StretchesRest your elbow on a table at a comfortable height. Stretch your wrist up, down, and sideways. Repeat 5-10 times.

These exercises should give you a good idea of what kind of therapy works. You can come up with your own exercises based on using these techniques.

Nutritional Connection with Median Nerve Compression

It’s essential to watch your eating habits if you suffer from chronic carpal or cubital tunnel syndromes. It’s important to eat a healthy diet to strengthen your body’s resources. Avoid salt, fats, and artery-clogging foods.

Most people drink sugary beverages, but you should drink lots of water.

Dietitians reveal that the six best foods to eat for median nerve remediation include spinach, red bell peppers, salmon, walnuts, pineapple and turmeric, the spice that gives curry powder its yellow color. You can improve carpal tunnel syndrome with better blood circulation, which is the primary benefit of the powerhouse supplement gingko Biloba.

Final Thoughts on Learning More About Carpal Tunnel Syndrome

You can live with chronic carpal tunnel syndrome, even if your job requires lots of work using your hands. Wear a splint, take regular work breaks, and perform daily therapeutic routines to strengthen your hand and relieve pressure on your wrist. In cases where your symptoms are severe, you can get complete relief with either cortisone injections or surgical procedures that ease the pressure of the “tunnel” that compresses the median nerve.

18 Foods That Contain Highly Effective Prebiotics

January 12, 2020 by Power of Positivity

Although less understood than their famous cousin, probiotics, prebiotics are just as crucial to a healthy digestive system. Thus, prebiotic foods come to the forefront for making your internal food processing system into a well-tuned instrument, providing your whole body with optimal nutritional support.

Prebiotics are the food source of probiotics. They are an indigestible fiber that becomes food for the good bacteria in your GI tract. And the more healthy your microbiome, the more efficient the delivery of needed nutrients to every part of your body.

So what are the best foods for providing needed prebiotics for your digestive system? Here is a list of 18 that experts agree can offer some high-quality, yummy fiber for friendly gut bacteria.

18 Foods That Are Effective Prebiotics

1. Chicory Root

Chicory root has been historically favored for its coffee-like flavor. It contains the prebiotic fiber inulin, an excellent source of gut nourishment.

Moreover, chicory root fiber can prevent constipation, improve fat digestion by increasing bile production, and help detox the liver through its high antioxidant content. The ground root is often a significant ingredient in prebiotic supplements.

2. Dandelion Greens

These incredibly healthy greens have plenty of inulin fiber for gut health, along with immune-system boosting nutrients. Dandelion greens contain antioxidant contents. Additionally, they provide anti-inflammatory, anti-cancer, diuretic, and cholesterol-lowering effects.

Add nutritional fiber content to salads, sandwiches, soup, or herbal tea with this ubiquitous natural herb. The greens are best when harvested in early spring. The leaves gain an acrid taste over time that can be lessened by blanching.

3. Jerusalem Artichokes

The Jerusalem artichoke’s name is quite a misnomer. So don’t be surprised if you have no idea what it is. Sometimes called “earth apples,” this sunflower relative is native to North America, and the root has been eaten medicinally for centuries. Some studies indicate the raw or cooked tubers increase friendly gut bacteria even better than chicory root.

The root has also been found to be an effective immune system booster and preventer of metabolic disorders. Plus, the tuber’s high thiamin and potassium content help support the nervous system and maintain muscle function.

4. Garlic

Garlic is probably one of the most-eaten herbs. It contains several prebiotic fibers, including inulin and fructooligosaccharides (FOS). These fibers especially support the growth of beneficial Bifidobacteria while preventing the growth of harmful, disease-promoting bacteria.

Garlic also contains manganese, Vitamin B6, and selenium. These nutrients add to the herb’s antioxidant, antimicrobial, and cancer-fighting effects. This delicious herb is easy to add to a plethora of dishes to help maintain overall health.

5. Onions

Onions are an excellent source of inulin and FOS fiber. These fibers help aid digestion and the breakdown of fat and boost the immune system. Onions help prevent the growth of undesirable gut bacteria, giving them antibiotic and antioxidant properties.

Flavanoids, vitamins, and minerals in onions help support your cardiovascular system and reduce your risk of cancer. And there is a variety of choices in the onion family, making them easy to add to either raw or cooked dishes.

6. Leeks

Garlic, onions, and leeks are all in the same plant family and carry similar health rewards. Leeks are a sweeter version of onion and can easily be added to many foods, though eating them raw has the greatest benefits.

Leeks are rich in prebiotic inulin fiber for gut health and flavonoids to help fight cell oxidation. They contain anti-cancer properties, vitamin K for strong bones, and vitamin B6 for a healthy heart.

7. Asparagus

Asparagus is a popular vegetable with a high inulin fiber content. This prebiotic fiber promotes the growth of friendly bacteria in the digestive system. Studies show asparagus is an excellent detoxifier for the liver.

The combination of gut-friendly fiber and antioxidants in asparagus provides an anti-inflammatory effect. Try adding it raw to a salad or smoothie to reap the maximum raw foods benefits.

8. Apples

Much of the apple’s prebiotic fiber content is pectin. Pectin increases the production of certain fatty-acids that feed your beneficial gut bacteria while limiting harmful bacteria. Apples are so chock-full of pectin, antioxidants, and polyphenols that eating at least one per day can improve digestive health, boost metabolism, and decrease bad cholesterol.

Studies link the polyphenols and pectin in apples with reduced risk of lung and colon cancer. Since the type of apple you choose makes a difference, you may want to research before your purchase. And yeah, you’ll have to eat the peel to get the full benefits.

9. Bananas

Bananas are one of the most-purchased foods in America. Additionally, bananas are rich in vitamins, minerals, and inulin fiber, shown to increase good bacteria and reduce bloating.

Also, if you like your bananas a little on the unripe side, all the better. That’s because they are high in a kind of resistant starch that also has prebiotic properties. The prebiotic fiber plus natural potassium content can also improve muscle relaxation, another reason for their popularity.

10. Wheat Bran

Wheat bran contains a unique type of prebiotics, arabinoxylan oligosaccharides (AXOS). AXOS fiber boosts healthy Bifidobacteria while impeding the growth of unhealthy bacteria in the gut.

Wheat bran decreases GI distress, such as cramping, abdominal pain, and flatulence. Furthermore, whole grains rich in AXOS also contain antioxidant and anti-cancer properties.

11. Oats

Whole oats are loaded with beta-glucan along with some resistant starch for excellent prebiotics benefits. They’re one of the most popular foods for helping to lower LDL cholesterol and to control blood sugar levels.

Beta-glucan promotes healthy gut bacteria and slows digestion for better appetite control. Plus, it has antioxidant and anti-inflammatory properties and may reduce certain cancer risks. Whole oats are the best source for full benefits.

12. Barley

This popular cereal grain is also an excellent source of beta-glucan, promoting healthy gut biota. Like oats, barley has been shown to reduce both bad cholesterol and blood sugar levels.

The selenium content of barley supports healthy thyroid function. This whole grain also contains antioxidants and immune system boosting properties. It may even help you lose weight.

13. Chickpeas

Many legumes are rich in prebiotic fiber content. Chickpeas are just one of these foods that can help increase your prebiotic intake. They are also rich in protein, iron, potassium, and B vitamins.

Other legume choices include lentils, red kidney beans, and soybeans. Of course, these foods all promote healthy gut bacteria and a strong immune system.

14. Jicama Root

Jicama is a starchy root vegetable with a slightly sweet taste. It’s high in inulin fiber for improved GI health. Thus, the root helps prevent diabetes by aiding the absorption of insulin.

Jicama contains a balance of amino acids that can prevent or treat constipation and promote regular bowel movements. In addition, it’s high in vitamin C for a strong immune system and also supports heart health.

15. Flaxseeds

Flaxseeds have become recognized as a superfood. They are loaded with fiber to aid digestion and GI health. They are popular in fitness circles as a source of macronutrients such as manganese and B vitamins, along with a fair amount of protein.

Flax contains omega-3 fatty acids for heart and brain health and lignans for cancer prevention. Raw flax can be added to salads, cereal, or smoothies on a daily basis to promote overall health and digestive balance.

16. Cocoa

Yes, there are some very good reasons to eat chocolate, and intestinal health is one of them. That’s because the flavonols in cocoa have powerful prebiotic properties that promote healthy gut bacteria growth and decrease stress hormones there.

As cocoa beans break down, they also produce nitric oxide, which has beneficial effects on the cardiovascular system and prebiotic compounds that discourage unwanted bacteria growth that could lead to infections.

17. Savoy cabbage

Like many green, leafy veggies, cabbage is loaded with beneficial vitamins and minerals, as well as insoluble and soluble fiber. Soluble fiber is prebiotic and is an important fuel source for friendly gut bacteria such as Bifidobacteria and Lactobacilli.

These bacteria protect the immune system and aid in the production of important nutrients such as vitamins K2 and B12. Also, cabbage is an easy, affordable way to add prebiotic benefits to your diet.

18. Yacon Root

Yacon root is very similar to sweet potatoes and is rich in prebiotic FOS fiber and inulin. The South American root is often made into syrup for a nutritious low-sugar alternative. Because the syrup has the consistency of molasses, it’s great as a syrup substitute in smoothies.

Yacon encourages healthy gut bacteria growth, reduces constipation, improves mineral absorption, helps regulate blood fats, and supports a healthy immune system.

Final Thoughts on Eating Prebiotic Foods

Ongoing research continues revealing the importance of prebiotics to gut health. Dietary fiber is easy to add to an everyday diet with astronomical benefits. Moreover, a well-balanced GI tract affects the health of your whole body, from your brain to your heart to your skin.

It’s important to consider the prebiotics present in the foods you choose to eat. So for the sake of your whole-body and mental health, you need to meet this important dietary requirement on a daily basis.

Doctors Explain What Happens to Your Body When You Lower Your BMI

January 12, 2020 by Power of Positivity

We’ve all heard the term BMI or Body Mass Index, but what does it mean? What does our BMI tell us about our overall health? And how do we impact our bodies when our BMI increases or decreases?

In medical terms, BMI is a measurement of your body’s size. It’s calculated by dividing a person’s weight in kilograms by the square of their height in meters. Doctors use BMI as a screening tool to evaluate whether a patient is an appropriate weight for their height.

This metric tells you how much of your body weight consists of fat instead of other tissues. Your doctor may use your BMI to predict your health and the medical risks you will likely face.

Doctors can then classify individuals as underweight, healthy, overweight, or obese. Most doctors, nutritionists, and fitness specialists recommend aiming for a target weight in the healthy range. That’s because being either over- or underweight can invite myriad health problems. Furthermore, some of those conditions are pretty serious.

Weight Gain: When BMI Becomes an Uncomfortable Reality

According to a Harvard University study, most adults between 18 and 49 gain an average of 1 – 2 pounds per year. That’s not a substantial increase from year to year. However, it can add up over time leading to some undesirable consequences.

Experts advise that if you weigh more than ten pounds now than you did at the age of 21, you should make weight loss an immediate priority. If you do not weigh more than ten pounds than you did at 21, concentrate on maintaining your weight.

Contrary to what daytime TV commercials would have you believe, there are no safe instant weight-loss remedies. What’s the most reliable way to lose weight and keep it off? By making gradual changes to your diet and exercise regimen.

Some safe and effective strategies for long-term weight control are as follows:

Eat a high-protein breakfast
Avoiding sugary drinks including soda
Limit alcohol consumption
Drink water a half hour before each meal
Eat as many unprocessed foods as possible

It is possible to lose weight strictly through dietary changes. However, a regular exercise regimen offers a vast range of benefits. Exercise designed to develop muscle can be especially beneficial. That’s because the more muscle you have, the more efficiently your body will burn calories.

A range of cardio exercises, such as walking, running, aerobics, and cycling are great for building endurance. One the other hand, cardio also improves circulation and melts body fat.

Add in resistance training activities to build muscle. Include exercises like weight lifting, squats and lunges, indoor and rope climbing.

What Causes Weight Gain?

We all know that a poor diet and infrequent exercise significantly contribute to unwanted weight gain. However, there are additional complications to be aware of, as they can hinder your weight loss endeavors.

Some people have a genetic predisposition to gain weight more quickly than others. Moreover, some tend to store unwanted fat around their trunks. Medical conditions like underactive thyroid, Cushing’s disease, and polycystic ovarian syndrome can make weight gain easier and weight loss harder. Additionally, certain medications can increase your appetite and make it harder to burn calories.

The Medical Risks of Being Underweight

In modern society, thinness is frequently glamorized and considered to be sexually desirable. But being too thin can be symptomatic of an underlying medical problem. Furthermore, it can even cause problems if left unaddressed.

Many underweight people are malnourished and consequently suffer from vitamin and mineral deficiencies. Also, they may struggle with anemia, marked by low hemoglobin in the blood. These conditions can cause many symptoms, including fatigue, dizziness, shortness of breath, muscle weakness, and rapid heart rate.

Underweight people can also experience decreased immune system function, and hindered growth, and development, particularly among young children and teenagers. In addition, they face an increased risk of complications from surgery and fertility problems due to irregular menses. In the long term, being underweight can even increase your risk of developing osteoporosis.

Interestingly, one study done in Japan found that women desiring to be thinner had less healthy eating habits than women who did not. Though thinness is commonly associated with good health, it’s essential to realize that healthy and unhealthy ways of achieving weight loss goals exist. Losing weight through malnutrition can cause more significant harm in the long term than gradual weight loss through sustainable diet and exercise habits.

The Dangers of Being Overweight

Just as being underweight can pose some serious risks to your health, being overweight brings an assortment of possible complications. Obese people are more likely to develop cardiovascular problems, high blood pressure, and type 2 diabetes.

Though these conditions can all be manageable with medication, some potentially life-altering and even deadly side effects are associated with them all. Unmanaged diabetes can lead to medical emergencies like ketoacidosis. Some diabetic people lose digits and even limbs due to the poor circulation commonly associated with the disease, whereas others lose their vision.

High blood pressure puts sufferers at an increased risk of stroke, and cardiovascular problems can lead to severe complications, including heart attack, cardiac arrest, and early death. If left unchecked, these diseases often require surgical intervention.

Very overweight people often face the additional challenge of dealing with the excess strain on their joints. Some obese individuals suffer chronic pain due to the repetitive stress of needing to support the extra weight the human body was never intended to carry. Over time, this can create a need for joint replacement surgery.

In old age, it’s not uncommon for obese people to require mobility aids, as their weight and the resultant strain it puts on their bodies can make walking painfully awkward or sometimes impossible.

The Advantages of a Healthy BMI

While a healthy body mass index doesn’t make you immune to developing medical problems, it can help reduce the risks associated with specific diseases and disorders and improve your mobility.

In addition to facing a lower risk of developing joint problems, cardiac problems, diabetes, high blood pressure, chronic inflammation, and other medical issues, people with a healthy weight are less likely to experience conditions including sleep apnea, gallstones, snoring, asthma, and cataracts.

Additionally, people with a lower body mass index generally report higher self-esteem than those with a higher body mass index. Though this is undoubtedly due at least in part to popular images of beauty hinges on thinness, the fact is that those who adhere to a healthy diet and exercise regularly tend to have a greater sense of accomplishment about their self-care than those who do not.

Lowering Your Body Mass Index

Even if you’re currently overweight, it’s possible for you to achieve a healthier BMI and to decrease your risk of certain diseases and medical complications. According to experts, even losing a mere 5% of your total body weight can lower your cancer risk, relieve strain on your joints, prevent – or, in some cases, even reverse – diabetes, and improve your cholesterol.

Many overweight people with sleep apnea find that the condition lessens or even resolves entirely once they lower their BMI. Because certain types of sleep apnea ar aggravated by inflammation, fluid retention, and excess fat held in the throat, weight loss can help relieve these symptoms, decreasing the sufferer’s risk of further apnea-related complications.

Lowering the body mass index can help improve insulin resistance for those carrying excess fat in their mid-sections. The pancreas produces insulin to regulate your blood sugar levels. Excess fat can make your body stop reacting to insulin, leading to undesired weight gain.

If none of this convinced you, consider that weight loss can help improve your mood. The endorphin rush associated with vigorous physical activity like aerobic exercise and weightlifting can trigger the release of pleasure-enhancing chemicals in the brain. These chemicals can affect similar to the painkiller morphine, inducing a state of pleasurable relaxation.

Learn the pros and cons of the keto diet.

Weight Loss Can Improve Your Appearance

Thinness alone isn’t the only reason to consider losing weight. Many people find that skin conditions, including acne, psoriasis, and hidradenitis suppurativa, frequently resolve with weight loss. Losing body fat can help prevent chafing, particularly in areas like the armpits and groin, where conditions tend to be the most severe.

According to one 2003 study, obese people tend to have a higher rate of periodontal disease, which can cause tooth loss and other oral health problems. Losing weight can help lower the risk of developing these conditions, reducing the likelihood of gum disease and tooth decay.

Finally, weight loss will likely cause your nails to become stronger, as many overweight people are iron-deficient, which can weaken nails and make them more prone to breakage.

Final Thoughts on Maintaining a Healthy BMI

If you are already a healthy weight, you probably enjoy many of the health benefits listed above. But if you’re dealing with obesity, know that reducing your body fat can help improve your appearance, health, and overall quality of life.

5 Benefits of ‘Quiet Wakefulness’ (And How to Practice It)

January 11, 2020 by Power of Positivity

Many of us engage in a nightly battle with sleep. Our problems stem from getting too much sleep, not enough – or some other problem in-between or beyond. The practice of quiet wakefulness could be the solution our bodies demand.

In an attempt to make up for nighttime lack of sleep (and for other reasons), many of us opt to take a middle-of-the-day snooze. As usual, it turns out that our biological instincts are right on. Most research in the field of sleep science demonstrates the value of the precious midday siesta.

However, napping – if not “done” correctly – can lead to additional sleep problems. More specifically, erratic napping and an irregular nap schedule can throw a wrench into our internal clock, or circadian rhythm. Moreover, wrong napping can also generate more tiredness and sluggishness – a phenomenon called sleep inertia. More on this later.

And, of course, there are those of us who believe that we “don’t have time” for a nap. So, what to do?

Enter quiet wakefulness.

Quiet wakefulness can provide many of the benefits gained through sleeping and napping – and without the nasty residual side effects.

“What is quiet wakefulness,” you ask? Welcome to the topic of this article.

Poor Sleep: A Worldwide Epidemic

Much of the world deals with sleep trouble. Especially us who were born and raised, and now work in developed, Western countries. (Counterintuitively, the majority of evidence indicates that people in less developed countries sleep better than their wealthier counterparts in competitive, immoderately-capitalist countries such as the U.S – more on this later.)

Here are some stats that illustrate the prevalent issue of sleep deprivation. These statistics were gleaned from per 2019 global survey of over 11,000 adults in 12 countries (Australia, Brazil, Canada, China, France, Germany, India, Japan, Netherlands, Singapore, South Korea, and the U.S.).

Sleep statistics

– 62 percent report sleeping “somewhat” or “not at all well,”; compared with just 10 percent who say that they sleep “extremely well.”

– The average global adult under-sleeps, getting an average of only 6.8 hours during the weekday and 7.8 hours during the weekend.

– 40 percent of global adults report that their sleep “has gotten worse over the past five years,” compared with 26 percent who say that their sleep has gotten better.

– 75 percent of adults across the globe have at least one of the following sleep conditions: insomnia (37%), snoring (29%), shift work sleep disorder (22%), sleep apnea (10%), restless leg syndrome (9%), narcolepsy (3%), other unlisted condition (9 percent).

– Of all countries, Canada and Singapore – 24^th and 4^th in GDP per capita – report the highest incidence of “worry/stress’ impacting their sleep (63% and 61%, respectively.)

– 60 percent report experiencing daytime sleepiness at least twice weekly.

– 67 percent wake up at least once per night.

– China (51%) was the only country of which at least half of its citizens report knowing “that the environment a person sleeps in impacts their sleep.” (This fact alone helps to explain, at least in part, why so many find it hard to fall and remain asleep. One’s environment ties back to the quality of sleep.)

The Pervasive Ignorance Around Sleep

A big reason as to why most of the world deals with sleep trouble: we’re vastly undereducated about its importance.

Even doctors receive scant training in the arena of sleep medicine.

Chris Winter, a neurologist and internationally recognized sleep medicine specialist for over 24 years, writes:

“…if treatment [of a sleep problem] is what you need, why are you reading (this) and not gowned up on your primary care doctor’s exam table getting your problem fixed? Perhaps it’s because less than 10 percent of you have ever visited your primary care doctor to address a sleep problem specifically.” (Emphasis added).

Winter continues, “…if, you are not bringing it up, only 30 percent of primary care doctors ask patients about their sleep.”

This even though we spend one-third of our lives sleeping.

So, if our doctors don’t know the first thing about sleep, it’s little surprise as to why we don’t.

Thankfully, there is proper research on sleep and its importance. This includes a recent investigation into a quiet wakefulness technique, which we’ll now discuss.

Quiet Wakefulness

“Sometimes referred to as quiet wakefulness, resting with your eyes closed can calm your mind, give at least some of your neurons a break … and let your muscles and organs relax. It can also reduce stress, improve your mood, and increase alertness, mental clarity, creativity, and motivation.”

~ The National Sleep Foundation (Source)

Sometimes napping isn’t an option. When it’s not, you may ask yourself if consciously closing your eyes and slowing down your mind brings any of the benefits of napping. Fortunately, it does. ‘Quiet wakefulness’ is a potent resting activity that is gaining some ground among sleep doctors and health-conscious circles for this very reason.

Quiet wakefulness is a simple technique that involves consciously resting with your eyes closed. We say consciously because quiet wakefulness must be consciously undertaken lest one fall asleep.

What are some of the distinct benefits of quiet wakefulness? Here are five.

Unlike napping, quiet wakefulness doesn’t cause sleep inertia.

Per a study published in the journal Cognitive Brain Research, “napping may cause short-term performance impairments because awakening from sleep is followed by sleep inertia…”

Sleep inertia is a physiological state of impaired cognitive and sensory-motor performance that occurs immediately after waking from sleep. Traditional symptoms of sleep inertia include disorientation, drowsiness, and diminished motor functioning.

While for most people, this period of inertia lasts no longer than a half-hour, the characteristic “brain fog” can last up to eight times longer. These effects are particularly noticeable when attending to a mental or physical task. The reason? The body is still partly asleep.

Quiet wakefulness promotes alertness

Those who require a state of readiness, or whose performance at work or in some other endeavor depends upon the quality of vigilance, are probably not best served by an afternoon nap. However, a short period of quiet wakefulness may be just enough to provide a bit of rest while not affecting vital cognitive functioning.

This quality of alertness unique to quiet wakefulness was demonstrated in a study published in the journal Vision Research. Per the researchers, participants who practiced “active rest” – or quiet wakefulness – performed better on a visual task than both the nap and “active wake” group.

Quiet wakefulness relaxes your muscles and organs

Rest of any kind is going to relax your muscles and organs. The most significant benefit of quiet wakefulness in this regard is that the rest period doesn’t necessitate that these parts “shut down” like when napping or during nighttime sleep.

Once again, this benefit is specific to quiet wakefulness because the practice doesn’t “place the body in suspension,”; thus requiring a period of adjustment upon resuming everyday activities. However, the physical rest provided by quiet wakefulness is both sufficient and satisfying.

Quiet wakefulness improves your mood

The human brain doesn’t work too well when fatigued. Moreover, it has a way of letting us know exactly that. When we push the brain to perform (a counterproductive approach, this), we tend to feel anxious and sometimes even depressed.

Napping can certainly provide boosts to mood, just as it can to brain function. However, we once again run into the problem of inertia and sleepiness. For those with a time cushion that allows for a full nap cycle – around 90 minutes – a nap is probably best for mood enhancement. However, for those shorter on time, this is not possible.

Fortunately, quiet wakefulness has a way of refreshing your mind and improving your mood. These benefits are probably attributable to the rest that the brain and mind receive during quiet wakefulness.

Quiet wakefulness enhances your motivation and productivity

One of the reasons why quiet wakefulness has gathered such a following is that we’re extremely busy people. We need some method of keeping us going amid everyday life. But how do we remain motivated and productive when a proper nap is a luxury that many of us don’t have?

Final Thought: Try Quiet Wakefulness for Yourself

While quiet wakefulness may not replace a proper nap, it nonetheless can provide some motivation and improve our productivity.

12 Benefits of Argan Oil For Your Hair, Skin, and Nails

January 11, 2020 by Power of Positivity

It sounds exotic. Moroccan argan oil. Sounds pretty snazzy, right?

Well, it does come from Morocco, and the process by which we obtain it is pretty labor-intensive. Don’t let that scare you off, though. Argan has been used for centuries to maintain the health and vibrancy of skin, hair, and for nails. You don’t have to visit the salon on a regular basis in order to have beautiful nails. The combination of a well-balanced diet, a thoughtful beauty regimen, and good personal hygiene can give you salon-worthy nails at a fraction of the cost and chemical burden. When looking to take care of your nails, see here this blog post about picking the best semi cured gel nail strips. When rubbing lotion or oil into your hands, make sure you work it into the cuticles and nails, too. Regular handwashing or use of hand sanitizer can dry out the skin and nail bed quickly, so try to moisturize after every wash, if possible.

The fruit of the argan tree contains a nut. The nut is opened by hand so that workers can get at the small kernels inside. There are only two or three kernels in each nut, so you can imagine how many seeds it takes to create just a few ounces of oil. It winds up taking about 15-20 hours only to produce one liter of oil.

Though it’s an oil, it’s lightweight, non-greasy, and absorbs quickly into your skin, where it can set to work taking care of you! It’s so versatile that it can replace several products in your beauty and skincare routine. Here’s how!

Argan Oil For Your Hair

Use #1 – Hair Conditioner

An oil as versatile as argan deserves a place in your shower, especially if you have long hair. The beneficial nutrients, essential fatty acids, sterols, and vitamin E can nourish, moisturize, and protect your locks from damage, leaving it soft, shiny, and healthy.

Use it as you usually would a conditioner in the shower or use it as a leave-in conditioner, too. If your roots are naturally oily, apply only to the ends.

For an in-depth treatment, apply, working down to the roots, comb long hair through to distribute the oil evenly, and wrap hair in plastic wrap or a shower cap overnight to keep the heat in. Wash it out in the morning. This treatment used weekly is excellent for strengthening brittle hair.

Use #2 – Anti-Frizz

If you suffer from frizzy hair, you’ve probably tried all sorts of over the counter remedies. Argan can tame the frizz while conditioning your hair and lending healthy shine at the same time.

Put a few drops of oil in your palm, rub your hands together, and smooth it onto your hair. Use it after blow-drying to hair that’s easier to manage. For a boost, add a few drops of essential oils.

Argan Oil For Your Skin

Use #3 – Skin Moisturizer

Even though it’s an oil, argan is light and will absorb into the skin quickly without leaving an oily residue behind. That makes it a terrific moisturizer for your skin. Most of the oil’s fat content contains generous amounts of oleic and linoleic acids, which are important nutrients for maintaining healthy skin. It also contains a high amount of antioxidant vitamin E. This versatile oil improves the moisture content of the skin when used topically or taken orally. When used regularly, it can hydrate and soften the skin

To use, apply a drop or two to your face and neck after cleansing using gentle circular motions.

Use #4 – Acne Treatment

Some oils are known to make acne worse, clogging pores and inducing inflammation. Argan is not one. Intensely rich in antioxidants, it has anti-inflammatory properties and the ability to help soothe and heal the damaged skin cells. Most cases of breakouts, especially in adults, aren’t because of oily skin. They happen because the skin is dry, damaged, and inflamed. Once again, you can thank the linoleic acid for reducing inflammation. The hydration benefits contribute to promoting a healthy skin barrier, which is vital in helping to prevent breakouts. “One of the major fatty acids in argan oil – linoleic acid – can help reduce inflammation, soothe skin, and improve moisture,” explains Susie Wang, skincare chemist, and co-founder of 100 Percent Pure.

It does this while at the same time reducing the amount of sebum the skin produces in people with oily-tending skin. Increased sebum production is often at the center of many breakouts and can lead to clogged pores.

To use, apply directly to affected problematic areas. It can be beneficial for many causes of acne, though it probably won’t help in the case of hormonal acne. Adding tea tree oil can give the benefit of antibacterial, antifungal, and antiviral properties.

Use #5 – Reduce Stretch Marks

Stretch marks are what happens when the collagen and elastin in your skin are stretched to the max, tearing the fibers. Often the result of pregnancy, they can be frustrating to deal with and play havoc with your confidence.

You can help to reduce the occurrence of stretch marks by using argan throughout your pregnancy, during the periods of rapid growth. Both vitamins A and E and the sterols in argan work to reduce inflammation and hydrate the skin, improving the elasticity.

Warm a few drops of pure oil in your hands and gently rub the areas of concern in a circular motion. This region could include your stomach, hips, breasts, thighs, or any other problem areas. If you already see stretch marks, mix the oil with brown sugar and massage in before your next bath. After drying, apply the oil directly onto the skin.

Use #6 – Soothe Dry Skin

Dry skin can be a real downer. Itchy, bare, scaly spots that are red and uncomfortable are challenging to heal, especially when you’re dealing with conditions like eczema or psoriasis. This oil can deeply quench the inner skin’s layers and work to repair the damaged barrier while easing the irritation that usually accompanies these conditions. The fatty acids and vitamin E can support the skin’s recovery and provide essential nutrients that can prevent any further drying or irritation.

Work a small amount directly into the irritated skin after exfoliating.

Use #7 – Anti-Aging

There are numerous components of argan that have made it a popular anti-aging treatment that can help to prevent and even diminish fine lines and wrinkles. It can restore elasticity and leave skin feeling plumper and softer. The omega fatty acids help to strengthen the skin’s tissue, which can help with wrinkle prevention.

Taking the oil internally could help to slow the aging process by reducing inflammation and oxidative stress on the cells.

Massage a few drops onto your face and neck as a moisturizer before going to sleep at night. Even better? Mix a few drops with ceramides. “Argan oil’s fatty acids work even better on skin when they’re combined with ceramides,” says Joshua Ross, celebrity aesthetician with SkinLab, “which also helps protect the lipid barrier of the skin.”

Use #8 – Irritation From Shaving

Razor burn and shaving bumps can happen because your razor is too dull, or your skin wasn’t well-moisturized when you shaved, or maybe you’re just unfortunate enough to have really sensitive skin. Either way, the polyphenols and sterols in argan can help to soothe and heal your irritated skin.

It’s great to use anywhere you shave. Warm a few drops in your hands and lightly blend onto your freshly-shaved areas.

Use #9 – Moisturize Your Lips

Let’s face it. Your lips are skin, too, and they can get just as dry, cracked, and chapped as the rest of you. Sometimes they need a little TLC, as well, especially during the dry, cold, windy winter. Argan can help to relieve the dryness and keep them conditioned.

Apply the oil directly to your lips to keep them hydrated, soft, and supple. Wipe away any excess.

Use #10 – Moisturizing Exfoliant

You know the quenching benefits of this oil, and how it can ease irritation and redness. Work it into your exfoliation routine by creating a scrub for your lips and skin.

Mix a few drops with brown or white sugar until it forms a paste, then use to exfoliate chapped and dry skin or lips gently. Rub in a circular motion for a few minutes before rinsing with warm water. Pat dry.

Doctors reveal 10 essential vitamins that give you glowing skin.

Argan Oil For Your Nails

Use #11 – Repair Weak and Brittle Nails

When your nails are always cracking and brittle, you’re almost embarrassed to show them in public. They’ll certainly never hold a manicure. But if your hands are always submerged in water as is the case with health care workers, or exposed to cleaning products, detergents, and other chemicals, weak, brittle nails become the norm.

Argan can strengthen and repair brittle or weak nails, locking in much-needed moisture.

Soak your fingertips in a small bowl with 50/50 Argan and lemon juice for 10 to 15 minutes.

Use #12 – Cuticle Treatment

Who enjoys painful hangnails? No one? Oh. Right.

When your hands are dry, and your nails are dull and cracked, chances are your cuticles aren’t happy, either. They could do with the deep moisturizing treatment that argan can give them.

Dot a tiny drop onto each nail and rub it into the nail bed and cuticle. If you’re preparing for a mani/pedi, wash your hands thoroughly before applying polish.

Final Thoughts on Adding Argan Oil to Your Beauty Regiment

The rich antioxidants, essential nutrients, and anti-inflammatory properties of this oil contribute to its nickname, “Liquid Gold.” It’s generally considered to be safe for use by everyone, which makes it a great addition to your beauty counter.

It’s easy to incorporate into your routine, and its versatility gives you a great variety of benefits for healthy. long hair, skin, and nails.

Make sure you look for a high-quality oil that is 100% pure, organic, cold-pressed, unfiltered, and non-deodorized. It’s a bit on the expensive side, but the gold is worth it. A small bottle will go a long way.

Unlike napping, quiet wakefulness doesn’t cause sleep inertia.

Quiet wakefulness promotes alertness

Quiet wakefulness relaxes your muscles and organs

Quiet wakefulness improves your mood

Quiet wakefulness enhances your motivation and productivity

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Every day is a day to shine. Shine on!

Precisely What Is Sinusitis?

What Does A Sinus Infection Do To The Body?

How Can Sinusitis Be Healed Without Drugs?

Omega-3 Fatty Acids

Foods That Cause Inflammation

Nourish Your Body

Foods That Can Help You Recover From Sinusitis

Spices and Herbs that Boost Your Immune System

Final Thoughts on Recovering from a Sinus Infection

The Causes of Carpal Tunnel Syndrome

Different Syndromes Have Similar Symptoms

Getting a Medical Diagnosis

Symptoms of Nerve-related Hand Disorders

Mind-Body Connection Shows Promise in Treating Median Nerve Compression

Treatments for Relieving Pain and Symptoms

Nutritional Connection with Median Nerve Compression

Final Thoughts on Learning More About Carpal Tunnel Syndrome

18 Foods That Are Effective Prebiotics

1. Chicory Root

2. Dandelion Greens

3. Jerusalem Artichokes

4. Garlic

5. Onions

6. Leeks

7. Asparagus

8. Apples

9. Bananas

10. Wheat Bran

11. Oats

12. Barley

13. Chickpeas

14. Jicama Root

15. Flaxseeds

16. Cocoa

17. Savoy cabbage

18. Yacon Root

Final Thoughts on Eating Prebiotic Foods

Weight Gain: When BMI Becomes an Uncomfortable Reality

What Causes Weight Gain?

The Medical Risks of Being Underweight

The Dangers of Being Overweight

The Advantages of a Healthy BMI

Lowering Your Body Mass Index

Weight Loss Can Improve Your Appearance

Final Thoughts on Maintaining a Healthy BMI

Poor Sleep: A Worldwide Epidemic

Sleep statistics

The Pervasive Ignorance Around Sleep

Quiet Wakefulness

What are some of the distinct benefits of quiet wakefulness? Here are five.

Unlike napping, quiet wakefulness doesn’t cause sleep inertia.

Quiet wakefulness promotes alertness

Quiet wakefulness relaxes your muscles and organs

Quiet wakefulness improves your mood

Quiet wakefulness enhances your motivation and productivity

Final Thought: Try Quiet Wakefulness for Yourself

Argan Oil For Your Hair

Use #1 – Hair Conditioner

Use #2 – Anti-Frizz

Argan Oil For Your Skin

Use #3 – Skin Moisturizer

Use #4 – Acne Treatment

Use #5 – Reduce Stretch Marks

Use #6 – Soothe Dry Skin

Use #7 – Anti-Aging

Use #8 – Irritation From Shaving

Use #9 – Moisturize Your Lips

Use #10 – Moisturizing Exfoliant

Argan Oil For Your Nails

Use #11 – Repair Weak and Brittle Nails

Use #12 – Cuticle Treatment

Final Thoughts on Adding Argan Oil to Your Beauty Regiment

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

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