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Psychotherapist Explains 10 Ways to Improve Social Anxiety

The thought of happening upon an unexpected social situation make seem like fun to some. But to others, this can be an unwelcome and overwhelming feeling that triggers their social anxiety.

There’s nothing wrong with shying away from these kinds of engagements. However, for many with social anxiety, having to engage with others in this manner can be incredibly upsetting. Thankfully, there are several effective ways to combat this anxiety.

Social Anxiety Tips from a Psychotherapist

The best anxiety tips show others how they can overcome their fear of certain social interactions and be their best selves whether they’re alone or in a room full of strangers. Read on for the following 10 social anxiety tips.

1. Prepare a Social Strategy

Going into any social situation unprepared can be stressful for anyone. While you’ll want to avoid being in your head too much, some level of preparation is helpful.

Many psychotherapists recommend that having a strategy in mind is a key tool to combat anxiety. It’s possible that everything likely won’t go exactly according to plan. However, having a loose strategy in place will help you to feel more confident and in control of the situation.

Part of this plan should include finding a calming area as a go-to within a space to turn to if the environment feels too hectic. This area can be the patio or any other area inside a space that gives you a bit more breathing room.

2. Create a Calming Mantra

Calming mantras are another effective tool to use to avoid anxiety in certain social situations.

When you feel the anxiety start to overtake you, start repeating your calming word or phrase that will serve as your friendly reminder that your anxiety is something you have control over.

This phrase should serve as instilling positive self-talk and to help realign your thoughts and calm your mind. Choose from words like “you’re cool” to reminders like “no big deal.” Remember that these mantras are there to help you find your happy place if you feel this anxiety start to creep up on you again.

The more you repeat these mantras, the more habitual this type of thinking will become. Over time, you’ll automatically begin to think this way, which will transform the way you approach these social situations.

3. Map out an Escape Route

When social anxiety overtakes you, the room starts to feel smaller and everything feels incredibly constricting. To combat this type of feeling, experts suggest that one of the best social anxiety tips is mapping out an escape route the moment you enter a new space.

While this type of tip may seem particularly dramatic, it is an important way to make you feel more at peace when out at an event.

Though an escape room can refer to the door you’ll exit through if things are too overwhelming at an event, it can also be a plan for your transportation when leaving an event. For example, if you catch a ride to an event, consider all alternate methods of transportation if you want to leave before the driver is ready.

By making plans that allow you to leave when you want to and choose how you’ll get back home, you’ll feel more in control of every situation and have a way out when it’s time to go.

4. Burn Off Adrenaline Beforehand

Since burning off adrenaline by working out helps to relieve stress, experts recommend that working out before a big social situation is a great way to help you stay calm and collected.

Whether you hit the gym, go for a run, or lift some weights, getting your anxiety out through physical exertion will help prepare your mind and body to remain calm at any upcoming event.

While you don’t have to tire yourself out completely, make sure to get most of your jitters out before it’s time to go to your event.

5. Listen More

Not sure what to say when meeting new people? Try listening instead.

Licensed psychotherapists recommend that listening more is one of the best social anxiety tips. Instead of tiring to piece together interesting topics to talk about, making a point to ask questions and listen more will help to take away the stress of feeling like you have to make the conversation work.

To become the best listener possible, come prepared with a few questions to help get things flowing. As you get ready to launch into your conversations, remember that it’s important to pay attention to what the other person is saying. As it is easy to often zone out, part of listening effectively requires you to focus 100% on the person speaking.

Not sure what people to approach for conversation? Consider finding a natural “entertainer”. This person generally enjoys sharing stories with anyone willing to listen. All you need to do is make listening noises, laugh, and keep the conversation going by asking more questions.

6. Prepare Conversation Starters

As you consider what questions to ask at certain social gatherings, start preparing other conversation starters as well. While you needn’t arrive with a set of cue cards, thinking of interesting stories that you can use as starting points when talking with strangers.

These conversation starters can be certain things that reveal more about you as a person and your interests or something that will encourage other people to talk more about themselves.

One guaranteed conversation starter is a compliment. By telling someone you’re a fan of their outfit, hairstyle, or something similar, you’ll immediately endear yourself to them and open the door for further conversation.

7. Breathe Through Anxiety

If you feel anxiety at the moment, it can be very easy to let these feelings take over. However, one of the most important social anxiety tips is to focus on breathing calmly through this anxiety to help center yourself and avoid a disastrous situation.

Experts suggest that breathing slowly and meditatively will help one feel a sense of peace and tranquility.

Condition yourself to automatically focus on your breathing at the hint of any anxiety. Oftentimes, when we’re stressed, we don’t realize that our breathing can become shallow, which forces our bodies into feeling tense, further adding to the stress you feel.

By focusing your efforts on breathing slowly and intentionally, you’ll be able to ground yourself and eliminate unnecessary anxiety.

8. Proceed with Caution

Many people feel that the only way to address social anxiety is to go all in. However, this can be incredibly triggering for someone with anxiety.

Instead of jumping into unfamiliar social situations, experts recommend that individuals take baby steps.

It’s important to proceed with caution and set small incremental goals to overcome this anxiety. Start with initial exposure and put yourself out there slowly. Whether it’s showing up to a friend’s birthday party or going to a local bar for a game night, making a small effort now to work through your anxiety will pay off later on when you’re able to experience bigger leaps with your socialization efforts.

9. Take in the Surroundings

Shifting your focus when in potentially stressful social situations is easier said than done. However, you can do just that by taking a second to analyze your surroundings after arriving at an event.

By looking around where you are and taking in the atmosphere, you’ll be able to settle any uneasy feels you sense creeping up.

social anxiety
Psychotherapists encourage their clients to engage their five senses if they start experiencing any anxiety in social situations. By focusing on what they taste, feel, see, hear, and smell at the moment, they’ll be able to better process what’s going on, which can have a calming effect overall. Do this by looking around and focusing on experiencing these senses. Through this process, you’ll stop focusing on what to do, think, or say and begin enjoying the moment in a new and rewarding way.

10. Challenge Distorted Thinking

We all have certain thoughts that run through our heads when in different social scenarios. However, it is our job to realize that many of these negative thoughts aren’t accurate.

Many people that deal with anxiety in social situations often worry that everyone is judging them or that they sound boring or stupid. In reality, all of these thoughts are all in our heads.

The best way to overcome these types of thoughts is to challenge them. If you start to feel yourself thinking in this manner, stop yourself and respond with a question.

For example, if you begin to think “I’m so boring”, respond with the questions “Is this true? How likely is this? What would happen if it was true? What is more likely to be true?”. The answers to these types of questions will help combat the root of your anxiety. And, they will help you to feel more confident and present in any situation you are in.

Additionally, remember that you’re likely the only one thinking this. Most people in social situations will never aim these sorts of criticisms towards you. Take heart in this fact and work on transforming your negative self talk to one of positivity and reassurance.

Final Thoughts on Social Anxiety Tips

Though social anxiety won’t disappear overnight, working at it bit by bit will help improve your ability to respond positively to these situations.

While there’s no right or wrong way to feel in social situations, you deserve to feel comfortable. If you find yourself struggling with social interactions, keep these 10 tips in mind. Then start shifting to approaching these situations with a sense of peace.

12 Foods to Eat to Lose Belly Fat (Backed by Science)

Belly fat is more than just a nuisance, making our clothes feel tight and uncomfortable. This type of fat on the body is harmful to your health.

And the existence of visceral fat on your body puts you at higher risk for the development of conditions like heart disease, type 2 diabetes, and more. While health experts look at BMI (body mass index) to indicate how healthy a person is, here’s the truth. Visceral fat can exist in the abdomen, even on the thinnest frames.

What causes the formation of belly fat?

As we age, our metabolism slows, and toxins accumulate in our bodies, developing visceral fat. This is our body’s way of protecting and preserving vital organs. This arises from our system becoming confused about the slowing of metabolism. Fearing starvation, our bodies instinctively hold on to this insulation to protect us from harm.

Other causes of visceral fat development include the following:

get rid of belly fat

1 – Poor diet

Sugars, processed foods, and white flour all contribute to the development of excess fat around our midsections. Trans fats are another culprit, slowing down our metabolic process and increasing inflammation, which also causes weight gain.

2 – Alcohol consumption

Consuming alcohol to excess overloads the liver, which is responsible for metabolizing most of the food and drink you put in your body. When this organ feels stressed, inflammation can develop. And that reaction triggers the formation of extra fat.

3 – Not exercising enough

Our increasingly sedentary lifestyles are leading us down the wrong path. Over 70 percent of Americans are now considered mildly to morbidly obese, and the number of health-related conditions to being overweight is rising at an alarming rate. Balancing caloric input with caloric output will help you to regain control of your health and lose belly fat.

4 – Excess stress

When the body is stressed, a natural reaction to this stress is to produce more cortisol, a hormone that protects certain body systems. Unfortunately, the excess production of cortisol inhibits the loss of belly fat. So learning to manage stress levels is key to maintaining a healthy weight and losing belly fat.

5 – Genetics

Sorry Mom, sorry Dad. But you didn’t help us in this regard. Genetics does play a role in the amount of visceral fat you carry on your body, but there are some things you can do to overwrite this program. Following a sensible diet and getting enough exercise will work wonders to remove some unwanted and unneeded pounds.

6 – Poor sleep habits

Both poor quality sleep and short sleep cycles are culprits for developing belly fat. Your body will try to compensate for lower energy by storing its own form of power in the form of unwelcome fat. Healthy sleep habits will help you slim down and feel more energetic.

Foods to help you lose belly fat

The thought of completely overhauling your diet just to lose a few pounds is not welcome for most. But some foods are known to boost metabolism, stimulate visceral fat loss, and help you drop those unsightly love handles. If you want to lose belly fat permanently, consider making some changes to your activity routine and incorporating these healthy, fat-burning foods into your diet regime:

aerobic exercise

1. Peanut butter

Peanut butter is delicious. But its power also packs 8 grams of protein and 4 grams of fiber per serving. Peanut butter also contains L-arginine, an amino acid that improves blood flow throughout your body by helping your blood vessels relax. Metabolic processes are more efficient, and your calorie burn will improve due to slathering your morning toast with a bit of this golden wonder.

2. Chickpeas

Chickpeas are high in fiber and protein. Besides, they also contain many antioxidants and anti-bloating agents to fill you up and slim you down. Due to their mild flavor and texture, they are a perfect addition for soups, stews, salads, and side dishes. Chickpea flour is a good substitute for baking, as it provides more vitamins and minerals than its bleached counterpart. Add a few to your diet each day for belly fat-blasting.

3. Pumpkin

Pie lovers, rejoice! Pumpkin is good for you….maybe not in pie form, but there are things you can do to incorporate pumpkin into your daily routine and slim down. Next time you’re craving something sweet, combine a couple of spoonfuls of canned pumpkin to Greek yogurt, add some honey and cinnamon, and savor the flavor.

4. Peas

One cup of peas contains eight grams of protein, plenty of fiber, and a ton of flavor. Your daily needs for calcium, magnesium, potassium, and vitamin C will be met with this side dish, all of which can counterbalance sodium and boost oxygen production and efficient use within cells of the body.

5. Tuna fish

This is one of the healthiest proteins that you can consume, along with healthy counterparts salmon and sardines. Filled with essential omega-3’s and lean protein, they will fill you up and fuel your cells well to reduce carbohydrate cravings.

6. Salmon

There is nothing better for kickstarting your metabolism than some fresh, cold-water fish. Salmon is delicious as a stand-alone dish or in a salad, as an accompaniment to pasta or even on toast. Vitamin D-rich flesh will reduce your inflammation and chances of developing chronic disease, and it will do its part to protect your heart with healthy vitamins and antioxidants as well.

7. Baked potatoes

Baked white potatoes are an excellent potassium source, which helps reduce water tension and rebalance sodium. Potatoes are also full of fiber, promoting digestive system health and keeping you fuller longer. Load up your favorite spud with low cal options like green onions, cottage cheese, and Greek yogurt for flavor without the extra calories.

8. Nuts and seeds

Mineral and vitamin-packed seeds like sunflower and pumpkin give you the immunity boosting powers of zinc and vitamin C while filling you up simultaneously. Plant-based proteins and fibers fill you up longer, while healthy fats in nuts and seeds promote bone and joint health.

9. Fermented foods

Fermented foods like tempeh, miso, and sauerkraut contain valuable probiotics essential for gut health. A healthy gut is a foundation for good health, good immunity, and resistance to disease. Unsweetened plain yogurt is also an excellent source of fat-burning probiotics; choose one fermented snack each day for optimal health.

10. Oats and oatmeal

A healthy digestive system needs a mix of both probiotics and probiotics—these are the good bacteria that promote healthy digestive processes and keep byproducts moving through our system efficiently. A bowl a day could just keep the doctor away; consider adding them to your daily breakfast regime.

oats to reduce belly fat

11. Tree nuts

Almonds, pecans, peanuts……it may not even seem like you are watching your waistline when snacking on these beautiful, delicious, nutrition-packed foods. Studies show that people who regularly snack on nuts have an overall lower amount of visceral fat around their midsections than those who opt instead for carb-rich treats. They are the perfect nutritional energy source for people on the go; throw some in any purse or bag and snack to satisfaction.

12. Berries

Colorful, vibrant blueberries, strawberries, raspberries, and blackberries are packed full of antioxidants and fiber, two essential elements to improve your fat-burning potential. If you want healthy, flavor-packed nutrition, add berries to salads, cereal, and yogurt to banish belly fat.

Believe it or not, your ability to maintain good health into your later years depends on your ability to reduce visceral fat stores on your body—and keep them off. While adjusting your daily habits to incorporate one or two of these foods is better than nothing, if you want to see significant changes overall, you will need to incorporate all of these foods into a healthier eating plan. Making intelligent choices about your caloric intake in combination with cardio and weight-bearing exercises will help you to eliminate stubborn fat, increase your strength, and improve your overall health.

get rid of belly fat

Final Thoughts: Reduce visceral fat, improve your life

While diet and exercise changes are admirable and necessary for reducing visceral fat, you can employ other strategies to ensure that these lifestyle changes stick with you for the long haul. Other ways to lose fatty weight and keep it off include:

  • Replacing vegetable oils and butter for coconut oil when cooking and baking
  • Watch your beverage intake; many empty calories are consumed through drinking them
  • Getting plenty of restful sleep
  • Eat plenty of plant foods and eat lean meats sparingly (if at all)
  • Tracking food and drink intake
  • Adding vitamin and mineral supplements to your nutritional intake

So making small, consistent routine changes will make you look and feel better. Look forward to the state of better health that you are creating. And then choose better habits that breed the results you crave.

Transform your Skin with Vegan Collagen in Just 10 Days : Here is How

Do you want to learn about how to reduce fine lines and wrinkles and also improve the appearance of your skin? Then consider taking collagen supplements. Although the body produces naturally by the body, production declines as we age. And that fact explains why many people turn to collagen-based supplements to improved skin health.

Collagen consists of 19 amino acids, some of which include lysine, proline, hydroxyproline, and arginine. These improve the health of connective tissue, skin, hair, and nails. Despite the many benefits associated with collagen-based supplements, those who lead a vegan lifestyle may find them off-putting as they are derived from animal sources.

Fortunately, vegan alternatives offer many of the same benefits as animal-based sources. In this article, we will take a look at vegan-based collagen supplements. Later, we’ll tell you how they can be used to transform your skin in as little as 10 days.

VEGAN COLLAGEN VERSUS ANIMAL-SOURCED COLLAGEN

Before detailing how vegan collagen can lead to healthy, radiant skin, let’s take a moment to go over how it stacks up against animal-sourced collagen. For all intents and purposes, vegan collagen is just as effective in terms of improving the health of connective tissue, hair, skin, and nails as animal-sourced collagen. So you’re not losing out by choosing vegan collagen-based supplements over animal-sourced collagen supplements.

Unlike animal-sourced collagen supplements, however, vegan-based collagen supplements undergo a more complex manufacturing process. They require genetically modifying yeast and bacteria. And that is markedly different than the hydrolyzation process involved in the production of animal-sourced collagen supplements.

WHAT DOES MAKING VEGAN-BASED COLLAGEN ENTAIL?

According to a study published in Springer Link, an online collection of over 1,200 peer-reviewed journals, producing collagen-based supplements is a tremendous undertaking. Moreover, it entails the use of Pichia pastoris, a species of methylotrophic yeast.

In producing vegan-collagen based supplements, manufacturers add four human genes, coded for the supplement. Then the manufacturer adds them to the genetic structure of the microbes. From there, yeast and bacteria forms the building blocks that produce human collagen. Finally, pepsin, a digestive enzyme, is added, which helps convert the building blocks into molecules similar to those that the body produces naturally.

COLLAGEN FOR SKIN HEALTH

When it comes to improving skin health and appearance, collagen supplements, vegan or animal-sourced, can deliver amazing results. Studies show that over 70 percent of the protein in the human body is in the skin, which keeps it hydrated, toned, and supple. So if you’re not able to produce enough collagen naturally, collagen-based supplements is a great way to achieve these results.

BENEFITS OF VEGAN-BASED COLLAGEN FOR SKIN

Manufacturing vegan-based collagen supplements is significantly less expensive compared to that of animal-sourced collagen supplements. As such, these savings can be passed on to the consumer. However, the benefits do not end there. Indeed, there are several more reasons to go vegan when it comes to collagen supplements, including

  • REDUCED RISK OF ALLERGIES

One of the biggest reasons why many people choose to lead a vegan lifestyle is because of the mistreatment of animals in the manufacturing process. However, many choose this lifestyle because they are allergic to meat and related products. According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), more than 20 percent of Americans are allergic to beef.

Synthetically-produced vegan supplements eliminate the risk of a possible allergic reaction as they do not contain any animal ingredients. Moreover, they do not contain any allergens or other harmful substances commonly found in traditional collagen supplements. All in all, they are environmentally friendly and cruelty-free.

  • SAFER THAN ANIMAL-SOURCED COLLAGEN

Because vegan manufacturers produce this in a controlled environment, safety standards are often set very high. This safety further eliminates the risk of exposure to dangerous animal-borne diseases, common allergens, and other harmful substances.

GETTING THE MOST OUT YOUR VEGAN COLLAGEN-BASED SUPPLEMENT

When it comes to getting the most out of your collagen-based vegan supplement, there are several things that you can do.

CHOOSING THE RIGHT SUPPLEMENT

As with all supplements, vegan-based supplements are not FDA (Food and Drug Administration) regulated. Therefore, the responsibility falls on the consumer to do their due diligence in choosing the right supplement for their health and wellness needs. That said, it is a good idea to look for a collagen-based supplement from reputable brands. Preferably, one who doesn’t cut corners when it comes to quality.

It may also be a good idea to purchase your supplements from Australian companies, which are regulated by the TGA (Therapeutic Goods Association) to ensure safety and efficacy. It is also worth noting that different types of collagen work differently in the body. That said, if your primary objective is to achieve healthy, radiant skin, you will want to choose a vegan-based supplement that contains type 1 collagen as this is the same kind that the body produces naturally and is responsible for healthy hair, skin, and nails.

Additional collagen types include the following:

  • 2 – This type helps improve joint health. Beyond that, type 2 collagen strengthens articular cartilage, which is the cartilage in the smaller respiratory tubes as well as the ears, nose, and trachea. Of course, the benefits do not end there as type 2 can help strengthen hyaline cartilage, which covers articular surfaces of bones in synovial joints.
  • 3 – The type of collagen protects against ruptured blood vessels. It occurs naturally in the lining of tissues, namely the intestinal walls and within muscles.
  • 4 – This type complements type 1 by promoting healthy skin and supporting nerve and blood vessel function.
  • 5 – This particular collagen works in conjunction with type 1 and type 3 and supports various tissues in the body like the bones, liver, and muscle tissue, for example.
  • 10 – This type plays a critical role in forming cartilage and can help speed up the healing process after a bone fracture.

TAKING YOUR VEGAN-BASED SUPPLEMENT AT THE RIGHT TIME

Take vegan-based supplements in powder form, preferably in the morning, for best results. That said, you will want to add one scoop of flavorless vegan-based alternatives to powder to coffee, tea, or orange juice each morning. Alternatively, you can add the powder to hot breakfast cereals like oatmeal, for example, instead. In all cases, the amino acids in these supplements can help boost hyaluronic acid production and regenerate skin cells only 10 days. If you’re concerned about the collagen powder altering the taste of your favorite foods or drinks, don’t worry. Vegan-based supplement powders dissolve quickly. And, best of all, they are flavorless.

collagen for skin

ADDING VEGAN PROTEINS TO YOUR DIET

In addition to taking these vegan-based supplements, add vegan protein sources like legumes, brown rice, and tofu to your diet. These can help boost natural production in the body. And they are food sources which improve your nutritional health, extending well beyond just skin appearance.

USING VEGAN-BASED COLLAGEN CREAMS AND SERUMS

Skincare products that contain vitamin C, zinc, and silica can help boost your skin’s health and appearance that much sooner. The same applies to skincare products that contain antioxidants, namely vitamin A and E. It is also worth noting that products that contain these nutrients can destroy free radicals that contribute to premature aging.

ADDITIONAL BENEFITS OF VEGAN-BASED COLLAGEN SUPPLEMENTS

In addition to improving skin health,  you can choose to use vegan-based supplements to improve your overall well-being. For best results, however, take your supplement daily, preferably in powder form. The glycine in vegan-based supplements helps ease joint pain, builds muscle, and improves sleep. Beyond that, the gelatin and amino acids found in vegan-based supplements help in improving digestive health. And like boosting your skin health, you can add these vegan-based supplements, in powder form, to a variety of meals and drinks.

Final Thoughts on Vegan Collagen Sources

Collagen plays a critical role when it comes to healthy, radiant skin and overall good health. That said, choosing the right collagen-based supplement, vegan or animal-sourced. This task can be challenging as there are several to choose from depending on your health and wellness needs.

So whether you’re in the market for supplements that contain collagen for skin, joints, or overall health, spending time researching various brands. The research can significantly improve your chances of getting the best supplement for your health and wellness needs. And, it will stretch your budget.

How to Protect Yourself from Bug Bites with These Natural Remedies

With summer in full swing, adding spraying mosquito repellant to your daily routine is necessary. While these commercial repellants effectively prevent bug bites, they often contain potent chemicals that are toxic to the environment and humans. However, if the infestation gets out of hand, you may need professional mosquito control services.

Want to keep the bugs away and keep your health in check simultaneously? Consider natural bug repellants.

The Best Natural Bug Bites Cure

The best bug bites cure uses natural ingredients like essential oils to keep insects away by blocking their ability to smell. With these repellant alternatives, you’ll enjoy the best summer days without itching and scratching.

Read on for twelve ideas for the best natural bug bites cure.

bug bites

1. Citronella

As a well-known all-natural mosquito repellant, citronella is one of the most effective ways to keep insects away. Citronella is available as an essential oil and in the form of candles. While the oil evaporates quickly, citronella candles are useful during their burn time.

According to research, citronella is effective when applied in its purest form. Protecting against up to three different types of mosquitoes, citronella reportedly lasts for 120 minutes or less.

While citronella is often a popular choice for everyday use during the summer. However, many experts recommend that anyone preparing to travel to areas with insects carrying diseases must use a repellent stronger than citronella.

2. Lemon Eucalyptus

The essential oil lemon eucalyptus contains around 85% citronella. Famous for its refreshing scent, many people opt for lemon eucalyptus as it smells much more pleasant than traditional repellants.

Certain studies show that repellant formulas with 32% lemon eucalyptus essential oil offer 95% protection from insects for up to three hours.

Compared to DEET, this essential oil repellant has a shorter protection period and evaporates particularly quickly.

While you can buy this oil online or in stores and use it as is. Or, you can use this essential oil to make your own DIY mosquito repellant. Combine witch hazel, vanilla extract, and the lemon eucalyptus essential oil. You’ll have your own powerful mosquito repellant that smells fresher than any commercial alternative.

3. Cinnamon Oil

More than an ingredient in coffee and oatmeal, cinnamon oil is another popular choice for repelling mosquitoes.

According to researchers, cinnamon oil works to kill mosquito eggs. Additionally, it works as a powerful repellant with adult mosquitoes.

Want to use cinnamon oil to keep your skin safe from bug bites? Make your own repellants using a ¼ teaspoon of this oil with every four ounces of water. Apply the repellant to your skin, clothing, plants, and upholstery in your home and backyard with a spray bottle on hand.

When making this repellant, be sure to use the right amount of water as cinnamon oil can become an irritant if it is too concentrated.

4. Thyme Oil

Worried about mosquitoes carrying diseases? Before reaching for the DEET, try some thyme oil.

Thyme oil is reportedly one of the best options for repelling malarial mosquitoes. According to one study, 5% of thyme oil has a 91% protection rate when applied to the skin.

In addition to using thyme oil to protect your skin, you can use thyme leaves. When burned, these thyme leaves offer an 85% protection rate for a period of 60 – 90 minutes.

Going the DIY route? Make your own homemade thyme oil mixture with four drops for every teaspoon of your base oil (think jojoba or olive oil). If you’re turning this oil into a spray, mix in five drops of this oil and two ounces of water.

5. Greek Catnip Oil

If you’ve never heard of catnip oil, this mosquito repellant comes from the mint family related to the popular catnip plant. This natural repellant comes from oil and extracts derived from the plant’s bruised leaves.

According to a study, the oil from this plant can repel mosquitoes for up to three hours. Other research shows that this plant is more effective than commercial DEET alternatives when repelling mosquitoes.

6. Soybean Oil

According to a specific study, soybean-based product repellants can provide adequate protection from mosquitoes.

Want to make your own repellant with soybean oil? Mix this oil with some lemongrass oil for the most effective guard against various mosquito species.

7. Tea Tree Oil

Tea tree oil has many benefits for the skin and body. This is an oil with anti-inflammatory, antimicrobial, and antiseptic properties. Therefore, many individuals find tea tree oil incredibly versatile natural repellent.

Repellants containing this oil have proven to be very useful when preventing bug bites from biting midges, bush flies, and mosquitoes.

bug bites natural remedies- tea tree oil

If you’ve just started using tea tree oil as a repellant and already have a few bug bites, you’re in luck. This oil is also an incredible treatment for bites. Apply this oil to any affected areas and expect to feel immediate relief.

With the tingling and refreshing feeling provided by tea tree oil, you’ll immediately start feeling better.

8. Geraniol

Geraniol is a kind of alcohol used for its flavor and fragrance. Derived from plant oils like rose, lemongrass, and citronella, geraniol is an ingredient in certain mosquito repellants and is useful for up to four hours.

Many of the most effective natural repellants with geraniol include soybean oil, so consider adding this in if you’re making your geraniol repellant.

When using this alcohol as a natural repellant, avoid touching your eyes as it may irritate them. Additionally, use caution if you have sensitive skin, as this may also lead to irritation.

9. Neem Oil

Neem oil is often advertised as an alternative to commercial repellant, though it is not quite as effective as other solutions.

Most importantly, neem oil offers over 70% protection for three hours.

When using neem oil, avoid using it on your skin, as it reportedly causes skin irritation. If you’re traveling to other countries, experts agree that you should use a different repellant to protect you against mosquito-borne diseases.

If you’re hoping to repel mosquitoes with this neem oil, make your repellant using 50 to 100 ml of the oil in oil or water. Additionally, when using this oil, use cold-pressed, extra virgin neem oil.

10. Clove Oil

Cloves are often used alongside cinnamon when baking or in drinks with the addition of sugar and lemon. If you have clove oil handy, you are already on your way to creating your effective mosquito repellant.

According to a study, when researchers used clove essential oil in a mix with coconut and olive oil, they could protect against mosquitoes with yellow fever for 96 minutes.

11. Peppermint Oil

Peppermint essential oil is a popular choice for aromatherapy but is also one of the best ways to repel mosquitoes naturally.

According to certain studies, higher concentrations of essential oil are quite effective.

Other studies point out that this essential oil is effective against mosquito larvae as it provides 100% protection against bug bites from mosquitoes with yellow fever for 150 minutes.

When using peppermint oil as a repellant, be sure to dilute it, as it can be particularly irritating when used on the skin in its concentrated form.

12. Basil Oil

Basil, a common ingredient used in meals worldwide, is also an effective repellant.

According to certain studies, basil offers around 40% protection against mosquitoes that carry malaria.

Researchers also note that the basil essential oil provides 100% protection for six hours against bites from yellow fever mosquitoes.

Best Practices for Using Natural Alternatives

While many of these natural alternatives are healthier choices than DEET products, it’s essential to follow best practices when using these oils. As essential oils should never be used directly on the skin, they must be diluted with carrier oil. When making your repellant, jojoba, almond oil, and similar oils are the best carrier oils.

Remember that as essential oils are not regulated through the FDA, you must be careful when purchasing these oils. Buy these essential oils from reputable companies to ensure you are using an authentic version.

When traveling to areas known for malaria, Zika, yellow fever, and similar diseases, check with a doctor to determine which mosquito repellant is the most effective. In these situations, chemical repellants are often recommended to lower the likelihood of you contracting a deadly illness.

Also, remember that some people have allergic reactions when using these essential oils. Before using any new natural remedies, try to spot-test this product on your skin to ensure you don’t break out in hives or experience burning sensations.

bug bites

Final Thoughts on the Best Bug Bites Cure

With so many effective all-natural options for protecting yourself against bug bites, you’ll enjoy an insect-free summer without sacrificing your health using a commercial repellant or sporting telltale bites or bruises from insects.

Go bug bite-free this summer with your pick of these effective natural insect repellants. Try one or all of these natural remedies to determine which one is the most effective for you.

Does Collagen Really Help in Weight Loss? Here is What the Experts Say

If you’re not already familiar with collagen, it is a protein that the body produces naturally. And it is responsible for a plethora of biological functions. One of its primary responsibilities includes providing structural support for muscles and connective tissue. It also plays a critical role when it comes to skin elasticity and joint and bone health. Given the many benefits of collagen, it is easy to see why science classifies it as a super protein.

However, there’s a downside. As we age, the body’s ability to produce collagen naturally begins to diminish. Therefore, many people turn to collagen supplements. These are available in tablet, capsule, and powder form. They help to achieve beautiful, radiant skin, improved joint health, and stronger bones. Of course, the benefits do not end there.

Indeed, studies show that collagen-based supplements can also help with weight loss. In this article, we will take a closer look at collagen for weight loss and whether or not it is a viable option for those seeking to shed unwanted pounds.

HOW DO COLLAGEN-BASED SUPPLEMENTS WORK?

If you’re at all curious about collagen for weight loss, you’re probably equally curious about how manufacturers make these products. If so, you’re encouraged to continue reading.

For collagen-based supplements to be effective, they need to undergo a hydrolyzation process. Hydrolyzation mimics the digestive process. When we eat food, for example, our meals are converted into smaller, more manageable sizes by chewing. Once the food enters the stomach, it is broken down even further by the digestive acids in our stomach. When it comes to collagen-based supplements, the hydrolyzation process entails using chemicals or enzymes to convert raw collagen into smaller, easier to manage molecules (peptides) that we easily absorb into the bloodstream.

COLLAGEN-BASED SUPPLEMENTS AND JOINT HEALTH

As we age, the spongy cartilage that protects our joints begin to deteriorate and can become exceedingly painful. You further complicate these problems if you’re overweight or obese. Fortunately, collagen-based supplements can help you shed unwanted pounds and also improve joint health at the same time. According to SciELO, a bibliographic database, digital library, and cooperative electronic publishing model of open access journals, hydrolyzed collagen-based supplements have proven to be effective in improving joint health.

For those with osteoporosis or osteoarthritis, there is evidence suggesting that hydrolyzed collagen-based supplements may also help restore bone density. Additionally, note that these same supplements prove to be effective in resolving joint pain as well. If you’re overweight and struggling with weak joints, diminished bone density, or joint pain, collagen-based supplements can help improve your mobility. In turn, you will face fewer challenges when you exercise.

COLLAGEN-BASED SUPPLEMENTS AND MUSCLE MASS

When you’re trying to lose weight, you should make it a point to try and retain as much muscle as possible. After all, muscles are essential when it comes to posture, movement, and several internal bodily functions like your heartbeat, breathing, and digestion, for example. Collagen-based supplements can help you retain the muscle you already have and also help you increase muscle mass while losing weight. In a 12 week study published by the National Institute of Health, which involved 53 male study participants, those who exercised and took collagen-based supplements were able to not only lose weight but also increase their muscle mass significantly compared to those who relied on diet and exercise alone.

According to researchers and scientists involved in the study, it is believed that collagen helps stimulate the production of proteins commonly associated with muscle growth. Based on these findings, it is highly possible that collagen-based supplements could be used in the future to treat muscle-wasting diseases like ALS, according to the same researchers and scientists.

WHAT TO EXPECT WHEN TAKING COLLAGEN FOR WEIGHT LOSS

When it comes to losing weight, diet and exercise will always reign supreme; however, taking collagen-based supplements can help make shedding unwanted pounds that much easier. Studies show that collagen-based supplements work by boosting energy levels and keeping you feeling satiated longer. The two most common reasons why people trying to lose weight fail is because they constantly feel hungry or lake the energy necessary to exercise. Collagen-based supplements can help in both regards.

SATIETY

If you’re trying to lose weight, increasing your protein intake can help keep you feeling full longer. However, consuming pounds of lean meats, fish, and eggs is not always practical, That is why many people to turn to protein powders like Whey protein, for example. While protein powders are effective at easing hunger pains, they contain a number of fillers like gluten and artificial sweeteners. These additions can do more harm than good. Collagen-based supplements, on the other hand, offer the same level of satiety as protein powders without the potentially harmful fillers.

For those who may not have been aware, collagen-based tablets, capsules, and powders are clean, all-natural sources of protein. They do not contain any added sweeteners or additives. Instead, these products contain gelatin, which is a naturally-satiating ingredient that helps decrease hunger. Beyond that, collagen-based supplements also do an amazing job at when it comes to fighting off cravings for sugary, salty, fatty, and oily foods, all of which can quickly sabotage one’s weight loss goals.

STRENGTH

Not surprisingly, if you’re feeling fatigued or otherwise physically drained, you will not want to exercise. If any of this sounds like you, you’ll be happy to know that the protein in most collagen-based supplements can help boost strength and energy levels. Of course, the benefits do not stop there.  This is because most of these amazing supplements also contain arginine, an amino acid that helps dilate blood vessels and regulates blood flow during exercise. And because collagen-based supplements support healthy joints and can help restore bone density, you’re less likely to suffer any downtime due to injury.

ADDITIONAL BENEFITS ASSOCIATED WITH COLLAGEN-BASED SUPPLEMENTS

Having detailed the benefits of collagen-based supplements when it comes improved joint health, restoring bone density, and weight loss, let’s take a moment to discuss how these same supplements can improve the health and appearance of your skin. So radiant, glowing skin doesn’t do much in terms of helping you to lose weight. However, your self-esteem will skyrocket. That said, studies show that collagen-based supplements can help improve skin elasticity and also reduce the appearance of fine lines and wrinkles. They also do a great job at keeping when it comes to adding moisture to your skin.

Along with great skin, collagen-based supplements may improve heart health. In fact, a study published in the National Institute of Health shows that collagen-based products were highly effective in resolving artery stiffness and reducing high cholesterol, both of which can go a long way toward improving heart health.

Some additional benefits of collagen-based supplements include:

  • Stronger nails
  • Health hair
  • Improved gut health
  • Reducing anxiety
  • Improving overall mood

COLLAGEN-BASED SUPPLEMENTS AND SIDE EFFECTS

While the benefits associated with collagen-based products are widely extolled, there are some side effects worth noting. Although considered mild by those who have experienced them, the most commonly reported side effects include:

  • Rashes
  • Bloating
  • Diarrhea
  • Heartburn
  • Nausea
  • Bad taste in the mouth

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If you experience any of these side effects while taking collagen-based supplements, you should immediately stop taking them and schedule an appointment with your physician as soon as possible. It should be noted, however, that there have been very few documented cases involving an extreme reaction to collagen-based supplements. Generally speaking, these supplements are safe for most adults.

HOW TO CHOOSE THE RIGHT COLLAGEN-BASED SUPPLEMENT

As with all matters involving your health and general well-being, you should always do your due diligence and choose the product that best meets your needs. That said, there is no shortage of collagen-based supplements currently on the market, some of which are better than others. The best collagen-based supplements are those that do not contain any additional flavors, sweetener, or additives. Also, it would be a good idea to choose products that do not contain hormones as they tend to be the purest and offer the most value when it comes to health benefits.

In summary, there are few drawbacks it comes to collagen for weight loss. After all, there is more than enough evidence suggesting that collagen-based supplements are not only safe but also effective. Beyond that, these multifaceted supplements offer benefits that extend well beyond helping you to shed unwanted pounds. They can also improve your overall health.

10 Best & Worst Personality Traits of a Virgo

Virgo is one of the strongest members of the zodiac family. If you are lucky enough to be one, you likely know this about yourself. Those with a strong Virgo are also aware of the strong personality traits that shape these wonderful people, both good and bad. Just what is it about Virgos that makes them so unique?

Let’s take a look at both sides of these complex personalities. It will help us to appreciate and understand them a bit more. And it will offer insight on how to relate to them for maximum relationship benefits. Let’s peel back the layers and discover what makes those Virgos tick.

Best & Worst Personality Traits of a Virgo

Virgos are very driven people. They are mature and goal-oriented, making them rock stars in the office and at home. When a Virgo is loyal to a loved one, they often do what they can to help others around them become more organized and successful. They want the best for everyone around them. Additionally, they’ll work tirelessly to help others achieve their goals. Born on the cusp of fall, you are most decidedly Virgo if your birthday falls between August 23rd and September 23rd. Mercury is your ruling planet, and you have the element of earth to use to your advantage.

You have some unique personality traits that comprise your personality. Moreover, the key to being your personal best is to embrace both the positive and negative aspects of your sign, rise above all, and choose personal responsibility when expressing your true essence. So let’s dive in and examine the personality traits of a Virgo. Perhaps you will see what you’re all about in hopes of reaching a deeper appreciation and understanding of all that is you.

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Let’s get the bad news out of the way

We’ll lay out all of the negative aspects of Virgos first, so we can be aware of what we have to overcome when promoting our positive selves. Here are some less than desired traits that we possess:

1. We remember EVERYTHING

While this may work to your advantage in some situations, it can cause some serious relationship problems and severe anxiety. Indeed, you remember every little setback and the emotional rift that you have experienced in life. This chronic worry and fear about things that you can no longer control have the potential to negatively impact your health. So take care to process through negative experiences and relationships in your life. Learn to let them go once and for all.

2. We can, at times, be too critical

Don’t worry, we turn that judgment in toward ourselves, too. So when we aren’t judging you harshly for your actions, motives, and personality, we are mentally beating ourselves up for what we have done, haven’t done, and can’t do. Remembering to extend a little grace and compassion to ourselves and others keeps things flowing more smoothly in our lives.

3. We are stubborn

Once we get an idea in our head of the way we want things to go, no one can stop us. Even if the path is to sure self-destruction, no one can tell us otherwise until we have experienced the consequences of our own bullheaded thinking. We will defy you to the very end until we realize that a mistake has been made. And even then, we might not apologize for steamrolling over you and your advice to our own demise. This is not necessarily a trait we are proud of, but it’s there.

4. We are a tad uptight

All of our worrying and judgment are taking a toll on us—it is extremely hard for us to relax and let things go. We need to surround ourselves with friends that are patient and understanding of this trait so that we can work through our constant stress.

5. We are notorious people-pleasers

This alone is cause for anxiety; we want to make everyone around us happy, all the time! This, of course, causes us to put our feelings and needs on the back burner, and over time it can lead to resentment and anger that we haven’t taken care of ourselves.

6. We get frustrated with ourselves quite frequently

All of this judgment and self-deprecating behavior leads to bouts of anger and frustration, mostly directed toward ourselves. Perfection is something we know is not possible, but that doesn’t mean we aren’t irrationally striving for it in the back of our minds. As soon as we lose the notion that we have to be perfect all the time, we can embrace a little bit more happiness in life.

7. We overthink everything

We won’t tell you this, but we are thinking ALL THE TIME. Additionally, we’re always second-guessing our actions, our thoughts, our words, our work, our relationships, our path in life. It’s exhausting! The only time we aren’t going over our life history in our minds is when we are sleeping, and even then we dream about it.

8. We aren’t good at asking for help

We will struggle, toil, and suffer to no end while others sit by, not understanding why we don’t just ask for a little help. When it is offered, we tend to minimize what we are going through and insist that we can do it ourselves, even if we know we can’t. Doesn’t exactly make sense, does it? We really need to work on that.

9. We get annoyed quite easily

We just can’t help it. Plus, we get so wound up all the time that even the littlest things set us off. We might express it, we might internalize it, but it’s there. Maybe some deep breathing and meditation techniques might help.

10. We are picky….very picky

We know how we like it…..the temperature of the car we ride in, the interior decor of our home, and how we like our food. Don’t be surprised if we speak up and tell you what is wrong with our current conditions, and what must be done to fix them. You guessed it, we are the ones who send food back in restaurants several times before it’s “just right”. Please don’t spit in our food.

Now that we have the “negative” stuff out of the way, let’s talk about some of the positive personality traits of a Virgo so that all of our Virgo friends don’t rush to the nearest therapist for some much-needed repair. Virgos do have some fine and wonderful aspects, and we would like to celebrate them as we become more knowledgable about their place in our lives.

Positive personality traits of a Virgo

1. We use all of this thinking for critical thinking purposes

If you want a problem solver, hire a Virgo. We think through all aspects of a problem and its potential consequences before attempting to reach a solution. Where others would come up short in seeing all aspects of a situation, we see everything in totality, and from there, we are able to craft solutions that work—at home, at school, and at work.

2. We are reliable

We are always ready, willing and available to help, sometimes to our own detriment. We’ll be the first person you call for help and the last one to leave a situation when it is nearing resolution. Look to us for loyalty in friendship, business, and in love.

3. We are responsible

We love being in charge, we love following instructions down to the last letter, and the last thing we want to do is let anyone down. Putting us in charge of projects, plans, and goals will not leave you disappointed; we deliver every single time.

4. We are patient

You wouldn’t think that easily annoyed and patient would be present in the same personality, but we are extremely long-suffering and compassionate when it comes to helping others with their issues. We strive to find the good in people, and will often give the benefit of doubt long after others have moved on and given up. Now if we could just be that patient with ourselves!

5. We are very sweet

You’ll not find someone more willing to dote, give love and affection, and praise all the good that they see in others. Coming from a place of true kindness and humility, our ultimate goal is to help everyone, all the time.

6. We are faithful

If you are lucky enough to have a romantic relationship with us, you will find that we are devoted and faithful to the very end. We only have eyes for you, and we will find ways to reignite the passion that once existed as we continue to travel the path of life together.

7. We remember EVERYTHING

Sometimes, this personality trait does work in our favor; along with remembering the unsavory moments in our lives, we are able to recall information at will that would have been lost forever with others. We are also able to conjure up memories and moments that have the potential to make us smile.

8. We are creative artists

We are among the most creative members of the zodiac; a Virgo expresses himself through art, music, dance, whatever creative medium strikes his fancy, and he excels at all of them. If you ever have questions about the emotions that we are feeling, just look at our artistic expression for clues.

 Personality Traits of a Virgo - creative

9. We work hard

Good things come to those who work hard…..and persist. We know the value of good hard work, and we will work tirelessly to achieve our goals until they are met…every single one of them. Others can count on us to get things done; this makes us a valuable asset at work, home, and in relationships.

10. We are modest

Although we are hard-working, critical-thinking overachievers, we are remarkably humble and honest. We receive praise graciously, and we are able to keep our egos in check even when accolades get a little out of control.

With all of these qualities that abound and make up our wonderful Virgos, you might be wondering which zodiac members might be a good match for us in a relationship. If you are contemplating starting something up with us, our most compatible matches are Taurus, Cancer, Scorpio, and Capricorn. Virgos should steer clear of intimate relationships involving Gemini and Saggitarius, as this can cause conflict that would be devastating to our faith in long term relationships.

Regardless of how you felt about Virgos before viewing this information, we hope it gives valuable insight into the treasure that we hold within us; knowledge and understanding are key pieces in learning to appreciate any contact that you have with us in current or future relationships.

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