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12 Couch Exercises That Melt Fat Faster Than Going to The Gym

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If you don’t have a gym membership, these couch exercises can help burn fat and offer a great workout. You don’t need to travel to the gym to use weights or any equipment; you just need your couch to get started. For example, the Lindyn couch provides the perfect sturdy and stylish surface for exercises like tricep dips or elevated planks. Many of us have been stuck at home due to the pandemic, and with gyms closed, we had to get creative. Some people started using bags of rice as weights, or even their dogs!

In this workout, you’ll use your couch as a weight, a squat bench, a gym mat, and more. Best of all, the exercises will give you a full-body workout, so you’ll feel the burn! If you’re ready, we’ll go over the various activities below, step-by-step.

These 12 Couch Exercises Help Melt Fat

Whether you want to lose weight, improve your heart health, just feel great, give these moves a try.

1 – Side-lying leg lift couch exercise

How to do it:

  • First, lay down on your right side, with your legs stacked on top of each other. Place your left hand on your hip.
  • Use your right arm to keep your chest elevated and support the rest of your body. Make sure you don’t lean forward or backward.
  • Holding your body stable, lift your left leg as high as comfortably possible, then bring it back down.
  • Repeat this for 10 seconds, then switch sides. Do the exercise again with your right leg.

couch exercises

2 – Couch squat exercise

How to do it:

  • Stand in front of your couch with your feet shoulder-width apart. Keep your chest up and back straight.
  • Then, squat until your butt hits the couch, stand back up, and squeeze your glute muscles.
  • Repeat for ten reps. You can make this more challenging by adding barbells or doing multiple sets.

couch squat

3 – Split lunge couch exercise

How to do it:

  • Stand in front of the couch, and place your right foot on the edge of the cushion. Keep your head parallel to the floor and your back straight. Keep your hands stretched out beside you for balance.
  • Lunge with your left leg, going as low as you can. Make sure not to bend your knee over your ankles.
  • Do this for 10 seconds, then repeat with the other leg.

couch exercise

4 – Russian twists couch exercise

How to do it:

  • Sit on the edge of the couch with your spine straight and grab a pillow. Keep your legs stretched out in front of you, parallel to the floor.
  • Twist from side to side for 10 seconds. Make sure to turn your body at least 90 degrees as you’re twisting to get the best results.

russian twist seated

5 – Leg scissors couch exercise

How to do it:

  • Sit on the couch, leaning your upper back against the cushion. Stretch your legs out in front of you.
  • Rest your hands on the couch for balance, and move your legs up and down in a scissor motion. Make sure your feet don’t touch the floor.
  • You should feel this in your abs and upper thighs. Repeat for 10-15 seconds.

leg scissors

6 – Sofa front squats couch exercise

How to do it:

  • Go to one end of the sofa and get into a squat position.
  • Lean down and pick up the sofa, keeping your chest lifted and head parallel to the floor.
  • Bring the sofa back down, squatting as low as possible. It should feel like you’re sitting down in a chair.
  • Squeeze your glutes as you come up. Repeat for 10-15 reps.

squat lift couch

7 – Side lunge couch exercise

How to do it:

  • Stand in the middle of your couch with feet together and hands at your sides.
  • Lunge to the right, keeping your back straight and head lifted.
  • Lunge all the way until you’re touching the couch, then move back into starting position.
  • Then, lunge to the left, repeating the exercise for 10 seconds.
  • Bring your hands together as you’re lunging, and make sure not to sit on the couch. You want to touch it at the peak of the lunge barely.

couch exercise

8 – Couch squat jump

How to do it:

  • Stand in front of your couch with your feet shoulder width apart and back straight. This is just like a regular squat, except you’re jumping when you come up.
  • As you squat, bring your hands up in front of your face.
  • Then, as you come back up, quickly bring your arms down to give you momentum as you jump.
  • Repeat for 10 seconds.

squat jump

9 – Glute bridge couch exercise

How to do it:

  • Lay down on the couch with your knees bent and feet flat on the sofa.
  • Please keep your hands at your sides, then raise your hips until they form a straight line with your knees and shoulders.
  • Hold the bridge for a few seconds and squeeze your glutes at the top.
  • Then, lower your hips back to the starting position.
  • Repeat for ten reps.

glute bridge

10 – Crossed leg dips couch exercise

How to do it:

  • Rest your elbows against the edge of the couch. Keep your feet out in front of you, bending your knees, and cross your left leg over your right.
  • Then, dip your butt and hips down as far as possible. Repeat for 10 seconds, then switch legs.

crossed leg dips

11 – Donkey kicks

How to do it:

  • Get on all fours on the couch, keeping your arms straight and spine aligned.
  • With your back parallel to the floor, raise one leg up and out. Repeat for ten reps, then switch legs.

donkey kicks

12 – Side plank couch exercise

How to do it:

  • Rest one arm on the armchair of the couch. Keep your other arm either at your side or lifted above your head.
  • Then, stack both your legs on top of each other, raising your hips. Hold for ten seconds, and repeat on the other side.

side planksFinal thoughts on how these twelve couch exercises can help melt fat

If you don’t have access to a gym, these couch exercises are a great alternative! You can do pretty much everything at home that you’d do in a gym. Plus, it’s free, and you don’t need any fancy equipment to get started.

Exercising regularly helps you achieve the following outcomes:

  • Shed extra pounds
  • Boosts your immune system
  • Improves your blood pressure
  • Reshapes your body
  • Increases your lung health
  • Boosts your self-esteem
  • Helps to preserve cognitive function

So get to that workout, right from the comfort of your house. If you try these exercises, let us know how you like them in the comments!

10 Things That Happen When You Spend More Quality Time Together

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One of the things that most couples complain about is not having enough quality time together. Life is chaotic on a good day, so how do you make time for the one who stole your heart when there’s so much chaos all around? Relationships are much like flowers; if you don’t water a flower, it will die.

If you don’t nurture your relationship, then it can’t bloom into something beautiful. Rather, think about what happens to your plants if you forget to water them for one week, two, or even three.

Eventually, a plant that isn’t given the water it needs will wither up and die, and the same thing will happen to your relationship when there is no time for nourishment.

Ten Positive Things That Happen When You Spend More Quality Time Together

There’s a saying that people have time for the things that they want to do in life. How many times have you moved heaven and earth to do something important to you? When it comes to your spouse, it’s just as vital that you make time for them.

Thankfully, spending quality time does come with many benefits you may not realize, and here are the top ten positive outcomes.

quality time1. Quality Time Can Deepen Your Connection

When you carve out a particular time for you and your partner, your connection with one another will deepen. The more time you spend together, the freer you feel to share your soul. You don’t always have time to talk about your day or all the things going on in your life when the kids need to be fed, and the dog needs to be walked.

Make time for each other and watch and see how it enhances your relationship. Try having dates once a week, for a month. At the end of this time frame, your connection with each other will grow, and it will be better than when you started this trial.

2. You Remain Best Friends

When you first become a couple, most people are more interested in the physical aspects than the friendship part. However, friendship is the basis for making it for the long haul. You won’t go far in your union if you’re not friends.

Your best friend is the one you run to and share all your secrets; your spouse or partner should be that person. Sure, having other friends is okay, but your partner gets you on a level that others cannot. The more time you spend together, the more your friendship will deepen.

3. Communication Skills Grow

Communication is a huge issue when there’s not enough quality time. You want to share your life, but something is always in the way. Sometimes, it just seems easier to hold everything inside rather than troubling them with your problems or feelings.

When you don’t get enough time together, you’re more apt to keep things from them that they should know about. When you make a point to spend time with each other, then your communication skills enhance naturally.

4. Intimacy Improves With Quality Time Together

When a couple grows apart, often the first place that you will notice it is in your intimacy. Sure, sexual relationships are essential to any union, but intimacy involves many facets. For instance, holding hands, kissing, hugging each other, and just being close is all something that can wain when you don’t have enough quality time.

5. You Have Fun Together

When it the last time that you and your spouse sat down and belly laughed at a joke or meme? Your union needs this fun because your life cannot be about work and responsibilities. When you belly laugh, you release endorphins that help calm and relax you, and according to National Health Institute, you can also improve your mental and physical health.

6. Quality Time Builds Trust

If you’ve been together for many years, you may find it hard to trust this person. Sometimes other people get involved in your relationship, and it destroys the foundation that you started on. When you spend time cultivating your connection, it will improve or build better trust between you two.

Consider the gardening process. Many people believe that plants only need water, and they don’t bother feeding them. However, a plant is given special nutrients, and food will always outgrow the one relying on water and sunshine.

While both plants may live, the one given those extra nutrients will thrive because it’s being enhanced. What are you doing to strengthen your relationship so that you can build trust and reinforce your bond?

7. Leads to Fewer Disagreements

There will always be disagreements in life, but there’s no reason for a couple to have serious arguments. When couples get into verbal disputes that escalate to calling names and even throwing things, it can destroy your relationship. Thankfully, having quality time with each other will lead to fewer disagreements, as you will both be on the same page.

pop meme8. It Allows Growth

Progress occurs in many areas of any relationship. Any couple together for any time should be growing and not stuck in the same place. As you gain wisdom from experiences, you become wiser, and your dreams and plans change over the years.

It’s essential that you grow together as a couple and that your visions and dreams for the future align, and spending quality time is one way to accomplish this goal.

9. Increases Awareness of Each Other’s Lives

Your spouse should be the first person you run to with anything in your life. If a coworker upsets you or a lady at the supermarket takes your parking spot, they should be the one you tell all the things that happen in your life. When you spend more time together, you’re naturally developing an increased awareness of each other and the occurrences in your daily grind.

10. Quality Time Enhances Loyalty

You may say you’re already loyal to the one you love but try spending more time together and see how that loyalty deepens. If someone says anything about them, you’re ready to defend them. Additionally, the old saying that you would take a bullet for someone is also the type of loyalty that develops with more time.

Ten Ways to Spend More Time in Sync

Now that you know why you need to spend more time with each other, you may wonder how and what you can do. Time is limited if you’re doing a weeknight date, so you want to plan carefully. Here are some great ways to spend time together and enhance your connection.

  1. Try couples yoga classes
  2. Join the gym
  3. Take cooking classes
  4. Join a book club
  5. Find a support group with others in similar situations in your area
  6. Make a date night at least one night per week
  7. Try something adventurous like ziplining or whitewater river rafting
  8. Take weekend getaways without the kids
  9. Try a new sport
  10. Invest in a boat, four-wheeler, or some other recreational vehicle

You can do other things to strengthen your union, such as buying flowers, candy, and gifts just because. You don’t need a special occasion to make your loved one feel special. Also, don’t let birthdays, holidays, anniversaries, or other special events pass you without a gift, card, or acknowledgment.

While it’s essential to include your children and other family members in some things, you and your partner need private time that’s meant for only you. Remember, before there were children and all these responsibilities, two people fell in love and had fun together.

quality timeFinal Thoughts on Why Quality Time Matters

You probably read through this list and thought it all sounded great, but you didn’t know how you would be able to fit this all into your schedule. The good news is that you don’t have to do anything spectacular that costs tons of money to spend time together.

Did you know that sometimes the little things mean the most? Why not take a walk outside briskly in the evening, holding hands? You could invest in an excellent porch swing to sit outside and talk the night away. Neither of these things will break the bank, but they will do wonders for your relationship.

If you’ve been going through a rough time, it’s, even more a reason to spend quality time together. If you get down to your issues’ crux, you will likely find that it’s because you don’t have enough time for each other. When it comes to your date night, you must remember that laundry, dishes, and all these other cares of life will be there in the morning.

However, neglecting the one that loves and cares about you for too long can cause an irreparable rift. Make sure you grow together and not apart, and you can be one of the couples that makes it to a 25th or even 50th anniversary.

20 Photos That Perfectly Capture the Seriousness of Climate Change

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Whether you are ready to admit it or not, climate change is real, and it is dire. It is changing the world around us more and more every day.

This drastic change in the climate ruins the air we breathe, causing serious respiratory illnesses and other diseases. It kills land and marine animals, hindering the ecosystem, and it destroys the form of wildfires and flooding. Plus, in some climates, it causes bodies of water to dry up completely.

If something doesn’t change soon, the destruction and devastation will only get worse. Entire animal habitats will disappear, and homes and buildings will be destroyed. Luckily, it isn’t too late to stop further damage from occurring and to save the earth.

Photos that Capture the Seriousness of Climate Change

These compelling images would convince anyone…we have a lot of work to do!

1. Wildfires Are Leaving the Air Heavy with Red and Orange Smog

This photo was shared on Twitter by a user who lives in Colorado. She explained how the wildfires in Colorado result from climate change.

The winters there are becoming warmer each year, making it impossible for all of the beetles to freeze. Since the beetles aren’t freezing, they are killing the pine trees, leaving them dry. With the dead, dry pine trees, the fires can start and spread rapidly.

2. Breathing will Become More Difficult

This Twitter user shared a photo to show how the air looks around his home. He warns that if it isn’t taken seriously now, this is the way it will look all the time. Sometimes it’s hard to realize just how bad it is until pictures like this one are shared.

Expect a rise in case counts of asthma, allergies, COPD, and other lung-related diseases.

3. Firefighters Put Out Smoldering Debris While Smoke Rises in the Background

This image is another one shared on Twitter. It demonstrates the seriousness of our changing climate. Firefighters are putting in quite a bit of work to extinguish the fires.

The post that this photo was shared in says that the effects of a severely changing climate are financially impacting the nation. With the costs of the damage, repairing the damage, and the labor put in, it is catastrophic to the economy. Beyond that, we are placing our first responders in harm’s way by sending them into these dangerous situations.

4. Ocean Animals Are Dying

All over the world, animals are dying due to the changing climate, as pictured here. In the Southern Ocean, penguins, seals, whales, and much other wildlife are dying. Their homes are being destroyed due to rising water levels and warmer water temperatures.

5. Firefighters Are Risking Their Lives

Each time a wildfire ignites in our country, firefighters risk their lives to save people, homes, businesses, animals, and our country. One Twitter user shared this image and called out those who say climate change is a hoax. As this picture shows, states like Colorado, Oregon, and California place first responders in extreme danger.

6. Families Are Displaced

The wildfires caused by a change in the climate are displacing families. They are being left with nowhere to go and no home to even try to repair. The fires are wiping them out and leaving families devastated.

7. Polar Bears Are Losing Their Habitat

This picture was shared in an Instagram post and captures the serious effects of climate change. A photographer named Patty Waymire took this photo at Barter Island, Alaska. Instead of photographing polar bears in the snow or on ice, she was surprised to photograph them in this way.

There was no snow in sight and little to no ice on the water. While the beach used to be covered in ice, it is now sandy and warm. If this continues, polar bears will have nowhere to live or hunt for food.

8. There is No Ice

As explained before, there is little to no ice left on the water in this part of Alaska. The ice is important, as it’s where Mama Polar Bears will give birth to and raise their cubs.

 

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A post shared by Polar Bear (@polarbear_love8)

9. Cruise Ships can Navigate Previously Impossible Waters

 

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A post shared by Windstar Cruises® (@windstarcruises)

In the past, the Northwest Passage was full of ice, and cruise ships could not make the journey. Now, with much of the ice melted, the ships can travel through. This is only possible because of climate change, but it is not beneficial to the environment.

It is clear when looking at this photo that this part of the world already sees the impact. With ships now navigating these waters, the wildlife will likely be further disrupted.

10. Entire Villages Must Relocate Inland


As water levels continue to rise, more and more land is lost. This is causing many homes to become uninhabitable and entire villages are having to relocate. In this shocking image, you can see how serious it is, as the water is already engulfing the homes.

11. Erosion is Ruining Lake Dunes

 

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A post shared by Angavin (@ammore75)

The great lakes around Michigan are experiencing massive erosion that is ruining the dunes. Since the weather is warmer, it’s causing intense storms and waves that cause intense damage along the shoreline. It is ruining buildings, dunes, bluffs, and even the lake bed itself.

The lake bed’s damage occurs when massive waves batter the shoreline and dig into the lake bed. It’s causing the water to become deeper in those areas, allowing even bigger waves to make their way to shore.

12. Homes Destroyed in the Great Lakes Region

This image is another one revealing the harmful impact climate change is having on the Great Lakes region. The home is threatened by erosion because there was no way to save the dunes or the home. As erosion continues, it is difficult to predict how far back the shoreline will be in the future.

13. The Difference in 100 Years

 

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A post shared by Vincent Melançon (@nape_maikan)

We found this picture on Instagram. It shows the Pedersen Glacier in Alaska. A photographer captured the top image 100 years before the photo on the bottom.

The difference between these two images is sure to convince you of the seriousness of a changing climate. Where there was once water, ice, and glaciers, there is now an empty field full of grass.

14. Flooding is Destroying Cities

Cities are becoming flooded to the point they are unnavigable. If the climate continues to change, this flooding will only get worse.

This scene shows Venice, Italy. There, floods are ruining homes, businesses, and people’s livelihood. Plus, think of all the historical buildings and artifacts that are destroyed in the process.

15. Coral Reefs are Disappearing

 

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A post shared by Coral Reefs (@saveourcoast)

With the change in the climate that has already occurred, coral reefs are disappearing rapidly, as these pictures show. This is tragic because coral reefs are the habitat of nearly 25% of marine animals. With no habitat, there is no way of knowing what will happen to these species.

16. Lakes Are Drying Up

 

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A post shared by ℤ (@dezabedrosky)

Photographers took these pictures just six years apart. Aculeo Lake, located in Chile, completely dried up due to rising global temperatures and lack of rainfall. What was once a 20-foot lake threatens to  become a giant crater, instead.

17. Beautiful Bodies of Water are Disappearing

 

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A post shared by Lizelle (@zellie_wilbers)

As shown before, lakes are drying up due to climate change, but this picture shows that other water bodies are drying up, too. This photo shows the Theewaterskloof Dam in South Africa, which serves as an important source of clean water on SA’s western cape.

18. Glaciers Are Melting

The Grinnell Glacier is located in Glacier National Park in Montana. What was once a giant glacier is now more like a lake with ice in it. While the park is still beautiful, the effects of a changing climate have taken a toll.

19. Huge Waterfalls are Turning into Small Streams

 

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A post shared by Bertram Quadt (@wykradt)

Located on the Zambezi River in Southern Africa, Victoria Falls is home to many plants and animals. It was once a heavily flowing waterfall but has dried up into only a small stream during part of 2018. This isn’t just sad for the beauty aspect, but for all the species that call it home.

20. California Lakes are Experiencing Extreme Changes


Lake Oroville in California normally requires a bridge to get across. Sometimes, however, it becomes so dry that it has no water at all.

Then, just as quickly, it’ll become so full that it overflows, and homes have to be evacuated. This shows the drastic weather patterns that are developing due to climate change.

Final Thoughts on Photos That Perfectly Capture the Seriousness of Climate Change

Many people still deny that climate change is happening. These pictures prove it. They prove how serious the problem is, and they enlighten us as to what could be coming in the future.

While much damage has already been done, it is not too late to make the future better. With lifestyle changes and awareness of the dangers of polluting the Earth, it is possible to stop the deterioration.

8 Benefits of Rice Water for Skin and Hair

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Rice is more than an inexpensive, versatile, and nutritious food. You can use rice water for skin and hair benefits, as well. Rice water is starchy water left over after you soak or cook rice, so it’s easy to find and make.

This liquid can improve skin conditions, repair your hair, and more. Rice water for skin and hair is a beneficial home remedy that contains many vitamins and minerals.

Adding rice water to your skin and hair care regime will naturally enhance your skin and hair, free of all chemicals. Learning about the benefits of rice water for skin and hair will help you understand how it can help you.

Why Is Rice Water Good for Your Skin And Hair?

Using rice water for skin and hair is beneficial because it is full of nutrients, promoting the health of skin cells. It also contains triglycerides, lipids, and starch, which can enhance skin health.

Additionally, rice water contains carbohydrates, inositol, and phytic acid. These substances help with achieving and maintaining glowing skin. The water also has high amounts of antioxidants that neutralize free radicals.

With all of these vitamins, minerals, and amino acids, rice water for skin and hair is one of the best options. While most skin and hair products contain harsh chemicals, this technique is all-natural with no damaging components.

Eight Amazing Benefits of Rice Water for Skin and Hair

Here are eight surprising benefits of rice water for the face, skincare, and healthy hair.

rice water for skin1. Rice Water Can Lighten Your Skin

If you have age spots or dark patches of skin caused by pregnancy, hormonal changes, or sun damage, rice water can help. The dark spots fade when you use the liquid as a skin rinse, and your skin texture evens out. You can use rice water for a face-lightening effect.

When your skin is healthy, it’ll glow like it wouldn’t otherwise. Rice water can help naturally brighten your complexion as it has essential enzymes that remove dead skin cells.

2. Rice Water Can Help Treat Dry Skin

Dry skin is uncomfortable and might make you self-conscious as it causes flaky skin. If your skin has damage from sodium laurel sulfate, an ingredient found in many skin and hair care products. Rice water can help. The water eases dry and damaged skin by providing essential nutrients and vitamins.

Rice water gets rid of dead skin cells and promotes cell growth. This process will make your skin smooth and free of dryness. It also helps balance pH levels, making your skin healthy again.

3. Rice Water Can Help With Eczema, Acne, Rashes, And Inflammation

Since rice water helps your skin maintain healthy pH levels, it can help with uncomfortable skin conditions. Research shows that the outermost layer of your skin protects it from microbes, but your natural barrier must maintain specialized lipid cells. If those cells are compromised, you can develop dermatitis, rosacea, and other skin conditions and rashes.

Additionally, rice water can help ease the discomfort of eczema as it clears up outbreaks. It can also help clear up acne and pimples. Using this liquid on affected areas twice daily can clear it up quickly and prevent it from returning.

This natural treatment results in healthier skin with decreased irritation and inflammation because the starches help repair damage. The healthy starches also help strengthen your skin barrier, preventing further issues.

4. Rice Water Can Protect Your Skin From Sun Damage

Studies show that rice water can protect the skin from UV rays. When used with plant extracts, it can be used as sunscreen, allowing you to skip the harsh chemicals in other products.

Rice water can provide a cooling sensation to your skin after sunburn. It also promotes healing when your skin has been damaged by the sun, decreasing your chance of developing wrinkles and dark spots. This water relieves red, inflamed, or itching skin caused by sun damage.

5. Rice Water Is Known To Have Anti-aging Benefits

Everyone has to deal with aging, but you can slow the process by using rice water for the skin. Using this water each day can help you look younger and reduce fine lines and wrinkles.

Your skin contains elastin, making it soft and supple, giving it a youthful appearance. As you age, the elastin becomes less effective, leaving you with wrinkles and sagging skin. Rice water can help with this, as it contains antioxidants that fight the skin and elastin-damaging free radicals.

Rice water also increases the collagen in your skin, reducing and preventing wrinkles. It also contains other vitamins and nutrients that slow the aging process, including:

  • Vitamin A
  • Vitamin C
  • Allantoin
  • Vitamin E
  • Flavonoids
  • Phenolic compounds
  • Ferulic acid

6. Rice Water Reduces Skin Oiliness

Oily skin can cause just as many issues like dry skin, so it is essential to take care of it. Too much oil can clog your pores, causing painful pimples and acne breakouts.

If you use rice water on your skin, the healthy starches in the water will help tighten your pores and eliminate excess oil. It also decreases the shine on your face that too much oil causes.

rice water for skin7. Rice Water Helps With Damage Hair

Your hair builds up toxins, causing it to look flat and dull. Using rice water for hair provides many powerful antioxidants, minerals, and vitamins that return your hair to its original, healthy state. It detoxes your hair and removes damaging chemicals and toxins.

Rice water also increases the elasticity of your hair. More elasticity makes your hair less likely to break off, get damaged, or split. This benefit helps everyone and is a must for people that use styling tools that pull, curl, twist, or crimp your hair.

Additionally, if you have split ends or frizzy hair due to damage and dryness, rice water helps with that, too. It softens your hair and reduces friction on the surface of each strand.

8. Rice Water Helps Treat Dandruff

Dandruff is uncomfortable and can result in itching, burning, and flaking. Plus, it can also be embarrassing. As you constantly scratch your head and shed dandruff flakes, the problem becomes apparent to everyone.

A lack of oils in your scalp typically causes dandruff, which is worse if you have dry hair. It can cause scalp inflammation, too, making it even more uncomfortable and painful. Rice water can help ease the problem and return your skin to a healthy state since it may reduce irritation.

How to Make Rice Water in Three Easy Steps

Rice water is easy to make, and you can choose from three methods.

1. Soak It

Soaking the grains is the easiest and fastest way to make rice water for the skin. Rinse uncooked rice grains in water until the water runs clear. Then, put the rice in a bowl and soak it in water for at least thirty minutes.

While the grain soaks, stir gently and press down with your fingers to release all the beneficial properties. After thirty minutes, strain the water and store it in a container with a tight lid, keeping it in the refrigerator for up to one week. You can also store this liquid in a tightly lidded spray bottle.

2. Ferment It

Fermented rice water is more potent than others and offers additional benefits like conditioning. Rinse the rice with water first, and then put the rice into a glass bowl filled with water.

Let the ingredients soak for two days, triggering the natural fermentation process. Store the fermented rice water in a glass container in the refrigerator with a lid.

3. Boil It

If you want to boil the rice water, follow the instructions for cooking it. Once the rice is done, strain the water and transfer it to a glass bottle. Leave the lid off of the bottle while the water cools down. Then, put the lid back on and refrigerate it.

How to Use Rice Water for Skin and Hair Care

  • Hair Rinse: Saturate your hair with rice water and leave it on for 10 minutes before rinsing it.
  • Facial Cleanser or Toner: Use a cotton ball to smooth the rice water over your face and neck, rinsing if desired. Washing the face with rice water is one of the easiest applications.
  • Bath Soak: Using rice water as a bath soak can offer relief to your entire body. A bath soak is especially beneficial if you are sunburned or experiencing an eczema flare-up.
  • In a Spray Bottle: You can spritz your hair or face as necessary if you keep rice water in a spray bottle. Let it air dry on your skin rather than dabbing or wiping it dry.
  • As a Hair Mask: After washing your hair, saturate it with rice water and put it in a towel for at least twenty minutes. Rinse the rice water hair mask with cool water and let it dry naturally.

rice water for skinFinal Thoughts on Benefits of Rice Water for Skin and Hair

Now that you know this grain is much more than nutritious food, you’ll keep it on hand. This natural beauty treatment benefits you in many ways. But the best part is that you won’t have to use harsh chemicals.

Rice water for the skin helps you look youthful, healthy, and radiant. Plus, you may make your hair appear shiny and full. Regardless of what you ultimately decide, it is well worth your try.

25 Ways to Tell If Someone Special is Paying Attention to You

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It’s not always easy to know if someone special is paying attention to you and is interested in something more than friendship. If only life were as cut and dry as dating on the internet, where you can hide behind a screen and pour out your heart.

In the real world, you need to rely on subtle clues from body language.

You’re at a social gathering, and an exciting person approaches and comments on your hair. Could they be hitting on you, or do they just like your hair? It’s hard to figure out the difference between someone being a lovely human being or if they’re giving you some much-needed attention.

25 Ways to Know If Someone Is Paying Attention to You

If you’re unlucky in love or don’t have much experience in the field, then you may not know if someone is into you. You certainly don’t want to make a fool of yourself, so it’s best to look for these subtle clues before you say or do anything. If you’re flattered at their advances, then you can flirt back, as it helps them to know if you’re interested.

However, if you find yourself unattracted to them, then you can ignore them and move right along. Watch for the following signs.

paying attention1. Asking Lots of Questions

They seem to be a chatterbox that has more questions than a five-year-old. They want to know more about you, and they’re trying to dig for information. Be careful, it could be a narcissistic person just wanting to get in good with you, but it could be the person you’ve been waiting for too.

2. Body Contact

Has this person accidentally brushed into you? Did they walk past you more times than necessary so that they could touch you? Oh, they won’t do this on purpose yet, but they are eager to feel your soft skin or smell your fragrance.

3. Dilated Pupils

It might seem strange that you would look close enough to see someone’s pupils, but did you know that your pupils dilate when the brain likes what it sees? Who knew body language could be stimulated and acted out as a brain command?

4. Full of Compliments

You can brush off a compliment or two as just being nice, but when this person seems to talk constantly about how wonderful you are and look, then it’s a big sign. This person is paying attention to you and wants you to reciprocate.

5. Their Eyes Meet Yours

When you think someone is attractive, your eyes can’t help but wander towards that person. Your subconscious brain can do this without you even realizing it. If someone can’t take their eyes off you, then it’s a sign that they like what they see.

6. Gestures of Affection

Did they hold the door for you, get you a refill on a drink, or pull out a chair on your behalf? Little gestures of affection can go a long way. This person wants you to see their good manners, and they’re interested in you.

7. Lip Licking

Okay, so this is one of the more apparent gestures, but if someone is paying attention to you and likes what they see, they may lick their lips. Again, they’re probably not doing this for a show or to gain attention, but their brain is causing them to make subconscious moves because it likes what it sees.

8. Nervous and Jittery

If someone is crushing on you, then it’s only standard for them to become nervous or jittery in your presence. They may talk at a fast pace, put their hands in their pockets, or go through their purse.

It’s also not uncommon for them to fidget with their cell phone and act like they have important business to take care of. The truth is that their heart is beating out of their chest, and they don’t know how to control it.

9. They Want Your Digits

If someone asks you for your phone number, it’s a pretty good indication that they are into you. Now, you may not be ready to give out those numbers just yet, so this bold move might catch you off guard.

10. Social Media Stalker

If you just met this person and they start following you on social media, then it’s a sign they’re paying attention to you. Now, if they start commenting on all your pictures and posts, then it’s the most significant sign you will get that they’re crushing bad. They’re begging for you to notice them.

11. Making Plans

What if this person starts making plans and including you in them? Well, if they see you in their future, they might have no issue being a bit presumptuous and including you in some activities.

12. Coffee Date

Did they ask you if you would like to get coffee or drinks sometime? They may be interested in having some good conversation, but the chances are that they are into you for more than drinks.

love13. Share Future Goals

Whether you know this person or not, someone that starts telling you all their hopes and dreams is suspect. They probably want to see if your futures can align. Go ahead and give them a little bit of bait and see how far they drag your line. Remember, there are lots of fish in the sea, and you could be about to reel in a big one.

14. Hanging on Every Word

It doesn’t matter if there are 100 people in the room. When you speak, this person is all ears. They laugh at your jokes, even if they’re not that funny. This person is interested in what you have to say.

15. The 411 on Your Past

So, anytime a person is interested in your past relationships, it’s probably because they want to see what your future looks like. They want to know if you are more of a person who dates around or looking to settle down.

16. Kindness is Key

Everyone should be kind, but this person seems to be going out of their way to be kind to you. They want you to know how sweet, pleasant, and charming they are.

17. Honesty

If someone starts telling you about their love life, their triumphs, and devastations, then it’s because they want you to know them. They’re trusting you and cross a privacy line to see how you react.

18. Friendly with Your Friends

Not only does this person seem friendly to you, but they want to get to know your friends. If they seem genuinely interested in hooking up with your group, then they’re trying hard to win your affection.

19. All Smiles

They can’t help it; every time they look at you, they are beaming. There’s something about you that they can’t help but smile at because they like what they see.

20. Good Impressions

No matter where you two cross paths, they always try to make a good impression. They want you to know that they’re a stand-up person that you can’t live without.

21. Toe Tendencies

The next time you’re around this person, watch where their toes are pointed. Their toes might be pointed right at you if you have their attention. An article in Cosmopolitan about body language states that the toes point in the direction the heart wants to head.

22. Your Opinion Matters

If someone asks your opinion about important things, then they trust you. If they ask your opinion about their future or significant purchases, then they might be into you.

23. Mirroring Your Movements

If a person is engrossed in your conversation, then they may mirror your movements. If you cross your arms, they’ll cross their arms. Additionally, they’re not doing this on purpose, but they are just so into you they can’t help themselves.

24. Introduction to Their Friends

If someone is paying attention to you and likes what they see, they will likely want to introduce you to their friends. Now, if they’re with their family and want to introduce you, then they’ve got it bad for you.

25. Adjusting Their Gait

It’s never romantic when someone dashes ahead of you or your friends. When someone is interested and you’re walking about, they will match their gate with yours. They don’t want to risk missing one word you say.

paying attentionFinal Thoughts on Discerning When Someone Is Paying Attention to You

If there’s so many fish in the sea, why does it have to be challenging to find the right one? Why is it that people always tend to latch onto the sharks that want to do nothing but cause destruction? Alas, there are some great people out there, but you need to be open and receptive to their advances.

When you like a person and think they may want you to, then make your move. Since you’ve noticed they’re paying attention to you, then show them a little attention in return. What can it hurt anyway?

20 Signs Reveal That Someone Has Night Eating Syndrome

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You’ve heard of anorexia, bulimia, and binge eating, but have you ever heard of night eating syndrome?

It’s a relatively new member of the eating disorder group that is starting to gain attention. Unlike some of the other conditions, this one has more to do with signs of a severe mental illness than just a problem with food.

According to the New York Times, Dr. Albert Stunkard gets the credit for discovering this condition back in 1995. According to research, it’s a combination of three disorders: mood, eating, and sleep. The person who has night eating syndrome is fully awake and aware of their surroundings. These individuals are not sleepwalking, nor are they doing things while in a sedative state.

Instead, most of these individuals feel that food will help them get back to sleep, which is where their sleep disorder comes into play. It’s not uncommon for someone under high amounts of stress to work right through their lunch, and they catch up on all those lost calories when the night comes.

Another common scenario is that you may be on a very restrictive diet that leaves you hungry in the evening. You have all the willpower in the world while you’re busy at work, but you binge at night when all you can think about is food. Others find that their depression is worse in the evenings, and there’s nothing that soothes depression-like high-calorie sweets and junk food.

Facts About NES

night eating syndromeAccording to Anorexia Nervosa & Related Eating Disorders, night eating syndrome affects around two percent of the population. Unlike bulimia and anorexia, which are often used to fit into societal norms by women, NES is equally present in both genders.

While there have been many studies conducted on this eating disorder, one was particularly interesting conducted by JAMA. Researchers discovered that people with NES have only eating about one-third of their daily calories by dinnertime, or 5-6 pm. Oddly, those who don’t have night eating syndrome have already consumed more than 75 percent of their daily calories.

There is a direct link between substance abuse, self-inflicted harm, and night eaters. Those who binge eat in the nighttime hours are also more susceptible to having an addiction problem. It’s often found that those in recovery use food as a tool to cope, and they trade one addiction for another.

The same can be said of those that engage in self-harming activities, like cutting. The cutting results from intense anxiety that they cannot control, so if they try to manage their stress less aggressively, they may turn to food. Since both depression and anxiety seem to be the greatest during the evening hours, it stands to reason that eating would increase when stress is at the highest levels.

A Connection to Stress

Stress seems to be another significant consideration for those suffering from this eating disorder. For instance, a study was conducted by The Journal of Adolescent Health that showed some interesting results. College students and those under a significant amount of stress are at a higher risk of developing this condition.

Students typically stay up late trying to cram for tests and don’t get adequate sleep, which puts them at a higher risk for NES. The same could be said for those who work long hours and come home unable to sleep due to their mind racing and unable to relax from the day’s angst.

Symptoms of Night Eating Disorder

If you think you have symptoms of NES, then many signs indicate this condition. However, keep in mind that not every person will have all of these. The diagnosing criteria are that you have 2-3 with a prevalence that lasts a month or longer. Here is a checklist that you may have this eating disorder.

1. You have a lack of appetite in the morning.

2. You notice you have uncontrollable urges to eat during the evening or night.

3. You believe that eating will help you sleep.

4. You have ongoing issues with depression, anxiety, or other mental health issues.

5. You experience frequent sleep disturbances.

6. Others notice food missing from the kitchen that you know you took.

7. You find messes in the morning and vaguely remember making them.

8. You hoard food to make sure you have enough.

9. You’re gaining unexplained weight.

10. You have a feeling of no control over your behavior.

11. Your eating habits bring deep shame to you, so you hide them.

12. You’re overweight and have other medical issues like high blood pressure.

13. You have a negative self-image due to weight issues and a lack of self-control.

14. You have a history of substance abuse problems.

15. You constantly binge on high-calorie snacks and crave sugars and starches.

16. 25 percent of your daily caloric intake is eaten after dinner.

17. You frequent restrictive diets to lose weight.

18. You’re prone to self-medicating from bottled-up stress.

19. You frequently eat large portions in short periods, similar to binge eating.

20. You engage in other eating disorders.

picaThe Mental Health Fallout

There is an element of shame that comes with this disorder, so many people choose to eat in secret. You may find that it’s easier to binge when everyone else in the house is in bed. You may also discover that it’s better to hoard or hide food so that you are sure to get all you want.

It’s possible that a child who suffered from neglect, like those in the foster system, can grow up thinking that they need to hoard. Hoarding food is a preventative measure for someone who feels they won’t get enough or is in danger of going hungry. The binge eater uses foods as medicine for underlying issues such as depression, anxiety, stress, or other circumstances out of their control.

Predisposing Risks and Factors

There is plenty of research that links genetics with eating disorders. The Mayo Clinic addresses this issue in one of their articles. The biological factors cannot be denied in binge eating.

If your parents have issues with eating disorders, it makes a child more susceptible to such behaviors. Additionally, there are mental health components in all these illnesses, specifically night eating syndrome. Having depression and anxiety, and other mental health disturbances can increase your chances of developing something such as night eating syndrome.

Those who have a poor relationship with food and have a history of yo-yo dieting or using restrictive methods may be susceptible to NES. Dieting can change your brain chemicals, and if your body isn’t getting the pleasure receptors caressed as it wants, it can cause binge eating.

The most common age of this and other eating disorders are in the 20-30-year-old crowd, though they can occur at any age.

Prevention and Awareness

It would be nice if there were an herb you could take or some exercise you could do that would keep eating disorders at bay. However, there are some strategies that you can employ to teach your children how to develop a good relationship with food.

One of the best things you can do as a parent is to avoid dieting and talking about dieting with your child. Keep your weight struggles private, at least the bulk of them. Your child needs to develop good family eating habits as it can help to forge a good relationship with food, so never underestimate the power of the family mealtime.

Teaching your kids to eat a well-balanced diet should be done in word and deed. Another significant issue today is the body image that is touted as acceptable. Women usually have more of an issue with this than men, but news and other media outlets parade women to have a perfect figure when they’re half-starving.

As parents, you must correct any misconceptions and help them to avoid the attraction of these dangerous ideas. Sure, you may lose a great deal of weight with a condition like anorexia, but this disease does so much damage to your heart that it could end your life prematurely.

Finally, it’s essential to love the skin you’re in. You may never be a stick figure with the perfect body, but it would be a boring world if everyone looked the same. Eating disorders may cause you to gain or lose weight, but they all stem from the misconception of not loving your body or feeling that you fit in. Of course, there are also psychological aspects.

night eating syndromeFinal Thoughts on Night Eating Syndrome

There is no magic pill that you can take, and night eating syndrome will go away. Instead, counseling and addressing the mental illness aspects is crucial. These behaviors are often seen in people with obsessive-compulsive disorder as their need to eat soon becomes a compulsion.

Various therapeutic approaches seem to be the most helpful, such as cognitive-behavioral therapy. Retraining the brain and having a better relationship with food is the key to reversing this issue. Looking at your body differently and learning to manage your stress levels can help manage this condition effectively.

Eating disorders of all varieties are hard on the body. Putting on too much weight from NES or binge eating can cause high blood pressure, fatty liver disease, and type II diabetes. You need to address the underlying issues that you’re trying to self-medicate away.

20 Daily Affirmations to Help Enjoy a More Balanced Life

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Even when life isn’t perfect, you can enjoy a balanced life. Having a balanced life means that you find time for everything that makes you happy. It also means that you accept what has happened and keeping more forward with a positive mind.

Unexpected things happen in life, but with balance, you can fight through while still maintaining balance in your life. With balance, you will understand that everything happens the way it was supposed to. Life seems to work out for the best, even if it wasn’t what you initially wanted.

20 Daily Affirmations to Help Enjoy a More Balanced Life

To enjoy a more balanced life, you must be at peace with all that happens. Focus on the important things and people in your life, and live in the present. Then, use these daily affirmations to help you stick to a positive mindset for a balanced life.

positivity meme1. I am focused on the present and thinking of nothing else.

When you focus on the present, it is easier to maintain a more balanced life. You can think about the enjoyable things going on right now rather than spend the time thinking about stressful things you need to do. Even when you have quite a bit on your plate, you still need time to relax and enjoy the present.

Focusing on the present is also essential for maintaining a balanced life because it stops regret from forming. Thinking about the past and the things you wish you had done differently doesn’t benefit you in any way. It only takes you away from the present and causes you to feel unbalanced and stressed out.

2. I am resilient and handle things as they come.

Life changes, and sometimes the changes will be unexpected or undesirable. Even so, you must stay strong and handle the situation positively.

Don’t stress out about it before it happens. Instead, wait until you can do something about it to focus your thoughts there. Focusing on it before the time is right will only disrupt your balance in life.

3. I handle obstacles and setbacks calmly because I know I can overcome the problem.

Don’t freak out when something happens, and don’t let the situation control your thoughts. Even as you work through the problem, remember to stay calm.

Otherwise, the problem will control you, and you won’t be thinking clearly as you work through it. Plus, it will consume your thoughts the entire day, causing you to feel unbalanced.

4. I can make time for fun, and I won’t think about other things as I enjoy my time.

To maintain a healthy balance in life, you must make time for fun activities. As you do things that you enjoy, use this affirmation to keep your thoughts on the present. Then, you can find joy in the time spent, and you won’t be overwhelmed with thoughts of work or other tasks.

5. I am full of joy and happiness.

When you tell yourself that you are joyful and happy, you will become those things. It will change your thought process, and you will begin to focus on the good things in your life.

6. I know when to take a break and think about something else.

When you become frustrated, anxious, or can’t focus on your task, it is time for a break. Being able to recognize this will help you find more balance in life. Your brain can’t function properly if you need a break, and taking a break may help you finish sooner.

7. I can say no when I can’t or don’t want to do something.

Learning to say ‘no’ can help you enjoy a more balanced life. When you are already overwhelmed, have a full plate, or don’t want to do something, saying ‘yes’ will only make you feel worse. Think about your well-being and don’t feel bad for saying ‘no’ sometimes.

8. I use my personal time for personal activities, not for more work.

Your time off should be about doing things you enjoy or need to get done at home. That time should not be about work. On your days off or the weekend, use this affirmation to refocus your thoughts on your personal life.

9. I will spend time taking care of myself.

Self-care is essential to enjoy a more balanced life. With self-care, you will feel refreshed, calmer, happier, and better able to handle your daily tasks.

Take care of your physical and mental health, including your hygiene. Then, spend time doing things you enjoy or that make you a better person.

10. I accept anything I cannot change and focus on the things I can.

Spending your time focusing on and thinking about the things you can’t change will only hold you back. It will overwhelm you, stress you out, and leave you feeling stuck and unbalanced.

Use this daily affirmation to help you live a more balanced life and stop thinking about things you can’t change. By thinking about the things you can change, you will be more productive and feel more satisfied with life.

balanced life11. I am in control of my life, and everything is going great.

When you feel like you are in control, your life will seem more balanced. Convince yourself that you are in control and that things are going well, and everything will seem to work out better. If you ever find yourself thinking that things are out of control, this daily affirmation is for you.

12. I let go of the things that don’t deserve my time.

Making this decision can help you lead a more balanced life in a few ways. First, you will have more time to focus on the things that matter. Plus, you won’t be thinking about things that bring negative feelings.

When your mind doesn’t have to think about those things, you will be free to think about the important things. Then, with more time to get them done and think about them, the essential things will come together.

13. I keep up on my responsibilities so that they do not overwhelm me.

Letting things get out of control or pile up is a sure way to feel unbalanced. When you have so much to catch up on, you will feel overwhelmed and like you have no time for anything else. Use this affirmation to remember why it is essential to keep up on things as they come.

14. I will make time to spend with my family and friends.

Making time to spend with the people you love and enjoy will help you enjoy a more balanced life. Spending time with your loved ones will help you feel relaxed and joyful, giving you a break from other things. Plus, it will help you strengthen your relationships, leading to an even greater feeling of balance.

15. I am focusing on the things that need my attention first.

When you focus on your priorities, everything else will fall into place. If you get those things done first, you will feel more control over your day. Plus, you can feel more relaxed when you have time away from your to-do list.

16. I am productive as I work through my tasks.

Staying productive will help you get things done as it helps you keep moving forward. The more productive you are, the more time you will have for other things. You might even be able to get ahead so that you can spend more time doing things you enjoy.

17. I am loved, and no matter what happens, I have people I can turn to.

Life seems overwhelming sometimes, and it can lead to negative feelings. Always remember that you are loved and have people you can turn to when things get hard.

18. I am focused so I can get through my work in a reasonable amount of time.

When you aren’t focused on your task, it will take longer. A lack of focus can occur when your thoughts keep shifting or when you keep getting distracted by other things around you.

An inability to focus causes you to get behind on your work and have more to do in a shorter amount of time. In turn, you will experience a feeling of unbalance. Use this daily affirmation to remember why it’s essential to stay focused.

19. I am grateful for my life, and I have more than enough.

With gratitude, you will feel a sense of balance return to your life. When you know that you have everything you need, things won’t seem out of control anymore.

20. I permit myself to relax after a long, hard day.

You deserve to relax, even when you have more things to get done. If you had a hard day, allow yourself to spend time recuperating.

balanced life20 Daily Affirmations to Help Enjoy a More Balanced Life

As you go through your day, try to think thoughts that make you feel more balanced. These daily affirmations will give you the reminders and the mindset necessary to make a change.

As you repeat the affirmations, think of all the things you love and enjoy in your life. Thinking of those things will help you appreciate what you have, solidifying the feeling of a balanced life.

15 Habits That Improve Spinal Alignment and Reduce Back Pain

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Back pain is a common problem among adults, and it can interfere with your quality of life. You might find that you miss activities you enjoy and can’t do basic things around the house because of the pain. Spinal alignment is essential if you want to reduce back pain, so focusing on that will help.

Back pain is directly related to spinal alignment, so taking care of your spine, back, and neck will decrease the pain. The misalignment and back pain is often due to bad habits such as poor posture and improper sleeping positions. Luckily, you have time to fix all of the issues.

15 Ways to Improve Spinal Alignment and Reduce Back Pain

If you deal with back pain that you believe is caused by spinal misalignment, forming better habits can help. For those who don’t experience back pain, these habits can help prevent it.

yoga1. Stay Active and Exercise Regularly

Those who aren’t active tend to experience more back pain than those who are. Make sure you exercise each day to help keep your spine healthy and reduce back pain. Some of the best exercises for your back include:

  • swimming
  • biking
  • walking
  • running
  • any other type of cardio

Another reason that regular exercise helps reduce back pain is that exercise promotes the production of endorphins in your body. When endorphins are released, they work as a natural pain killer.

2. Pay Attention to Your Posture

For proper spinal alignment and reducing back pain, you must practice good posture. Slouching, stooping, and any other form of bad posture have a severe effect on your spine and back. Not only is it uncomfortable and can become painful, but it can do irreversible damage, too.

If you notice that your back hurts because of bad posture, it is time to make a change. Make sure to switch between sitting and standing throughout your day, and teach yourself to practice good posture in both positions.

When you are sitting, your knees should be level with your hips. If you are in front of a computer, the monitor should be at eye level, so you aren’t keeping your spine in an unnatural position. When you are standing, keep your shoulder blades down and your pelvis facing forward.

3. Maintain Your Weight at a Healthy Level

Being overweight is one of the leading causes of back pain and spinal misalignment. If you are overweight, consider losing weight to improve your spine health. Maintaining a healthy weight will decrease the stress on your muscles, ligaments, and tendons in your lower back.

4. Consider CBD

Cannabidiol (CBD) can help with many bodily functions, and many Americans are using it for pain reduction. Additionally, CBD also has anti-inflammatory properties, allowing it to further help with back pain.

5. Lift Safely

It can be tempting to lift something however you can, but you must be careful. If you lift something improperly, it can do serious damage to your back or spine. The correct way to lift a heavy object is by doing the following:

  • stand as close as you can to the object
  • bend your knees so that your arms are even with the object
  • lift using the muscles in your legs and knees instead of your back and upper body
  • keep your head down
  • make sure your back remains straight

You should ensure that you don’t lift an object by yourself that should be lifted with help. Asking for help is much better than suffering an injury alone. You should also avoid lifting heavy items above your head.

6. Do Yoga

Yoga can help improve spinal alignment and reduce back pain in a couple of ways. First, it helps you stretch out and relax tense muscles that might contribute to pain. Secondly, yoga can help you re-align your spine as you stretch your body out.

7. Don’t Sit for too Long at a Time

This habit could be difficult for those who work in an office or other setting that requires sitting. Staying in one position for too long can wreak havoc on the muscles in your back and neck, though. While it might be impossible to work standing up, make sure you take breaks to stand frequently.

You could get up and move around once every hour during your workday. If that isn’t an option, find something to do in your workspace that requires you to stand for a little while.

pop meme8. Stop Smoking Cigarettes

Surprisingly, nicotine can damage your spine and intensify your back pain. It does this because nicotine damages spinal tissues weakens bones, and damages spinal discs. Plus, people who smoke tend to be less active than others, further contributing to spinal issues and back pain.

9. Get Good Sleep and Sleep Properly

Your body requires sleep, so if you want to feel good, you must get enough sleep. When you are sleeping, your cells repair themselves, which can help reduce back problems.

Getting enough sleep isn’t the only ticket to improving your spine health. The position you sleep in plays a role, too.

It is best to sleep on your side because any other position puts too much pressure on your spine. Investing in a mattress and pillow that allows you to keep your spine properly aligned will help, too. You could also consider sleeping with a pillow between your legs, which will ease pressure from your back.

10. Choose Supportive Shoes

You are past the days of being able to choose your shoes based on looks alone. Now, you have to choose shoes based on their level of support, too. No matter what you are doing, it would be best to have good support for your lower back.

Without support, you will experience serious back pain. It would help if you had shoes that have arch and heel support, and make sure the shoes aren’t too tight. With properly fitting shoes that offer support, you are sure to notice less back pain.

11. Stay Hydrated

Staying hydrated is essential to improving spinal alignment and reducing back pain. Hydration is needed to maintain the elasticity and fluidity in the soft tissues of joints. When dehydration occurs, your spinal discs lose height and can cause discs to slip out of place.

Discs slipping out of place isn’t the only bad thing that can happen due to dehydration, either. It can also cause the cushion between your bones to deteriorate, contributing to serious back pain.

12. Eat Healthy Foods

Your diet plays a role in your spinal health. Some foods can cause inflammation in your body, which puts pressure on your spine and back. This inflammation can cause pain and many other issues for your spine.

Some of the foods that cause inflammation include:

  • sugar
  • trans fat
  • processed foods
  • red meat
  • refined carbohydrates

Your best bet is to stick to whole foods that haven’t been altered in any way. While you can treat yourself sometimes, please don’t make it a habit to indulge in the unhealthy foods listed above.

13. Take Time to Stretch

Stretching can help you maintain joint function and range of motion. Plus, it reduces your risk of being injured. Stretching your back and neck can alleviate issues you already have, and it can prevent new ones from occurring.

One of the best ways to stretch your neck and back is to roll your head in a clockwise direction. Rotate it three times, and then do it again in a counter-clockwise direction. This stretch will ease tension and promote spinal alignment.

For your back, you can use an exercise ball for stretching. Rest your back on the exercise ball and roll yourself backward. When you do this, it stretches your back and spine.

14. Rest Your Spine

While being active and exercising are good habits that improve spinal alignment and reduce back pain, resting your spine is important, too. When you lay down, focus on relaxing your spine and allowing it to rest completely.

15. Practice Proper Ergonomics

When you are in your workplace, you must practice proper ergonomics. This practice means that if you sit at a desk, ensure everything is at the correct height. Your chair should support your lower back, and your knees should be even with your hips.

Plus, your feet should rest comfortably on the floor. Your monitor should be at eye-level, too, and you should consider a keyboard tray to allow for comfortable access.

spinal alignmentFinal Thoughts on Habits That Improve Spinal Alignment and Reduce Back Pain

If you want to improve spinal alignment and reduce back pain, forming the habits discussed above will help. Plus, it can help prevent pain and further injury from occurring.

The sooner you get started forming these habits, the sooner you will feel better and the healthier you will be. Your spinal alignment affects your joints, muscles, and nerves, so it is essential to your well-being to make sure it is improved.

Eliminate your bad habits that contribute to your back and spinal issues, and replace them with these good habits. You will be glad you did, and they will quickly become a natural part of your life.

12 Skin Care Habits That Help You Reduce Age Spots

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Maybe you are like some people who are hesitant to tell their age. You try your best to keep your complexion looking as clear and youthful as possible. Unfortunately, dermatological issues like age spots can betray your secret and even make you look older than you are.

What Are Age Spots?

According to an article published by Collegium Antropologicum, these spots are officially called senile lentigo. An over-pigmentation of melanin causes them, and they usually start popping up at age 50 and over. In the past, most people called them liver spots because they were erroneously associated with liver disease.

Usually, they present as small, dark spots on parts of your body that’s exposed to the sun, including your face, arms, shoulders, and hands. They may be as small as freckles or up to one-half inch in diameter. Frequently, they appear in clusters and make them more noticeable.

What Causes Age Spots?

age spotsNo matter your gender or the tone of your skin, you can have this dermatological nuisance. However, those with a lighter complexion are more prone to them. An article published by DermNet NZ states that this hyperpigmentation is often inherited.

These spots are a bit of a misnomer because young adults and even children can get them. One of the most avoidable causes of these dark spots is overexposure to the sun. If you spend too much time sunbathing or frequenting tanning salons, the UV radiation can damage your skin and cause premature aging and blemishes.

12 Skincare Habits to Help the Reduce Appearance of Age Spots

Are developing age spots inevitable? Of course, nobody can stop the gradual effects of time on your complexion. As you go through middle age and into your golden years, you’re bound to see a few wrinkles, sags, and dark spots.

The good news is that you may slow the process with a few simple lifestyle changes. You can enjoy a brighter, more youthful complexion well into your senior years. Here are 12 healthy habits that may reduce your age spots.

1. Enjoy Sunshine in Moderation

Who doesn’t enjoy the warm, invigorating rays of our nearest star? Without the light and heat of the sun, life on earth would be impossible. However, too much of its radiance can be harmful to your skin.

While your body needs sunlight to produce Vitamin D, an overdose of its ultraviolet radiation can damage your skin, cause dark age spots and even skin cancer. Remember always to wear sunscreen, keep your skin shaded, and avoid the peak hours of afternoon sunshine.

2. Use Lemons

Remember how your grandmother recommended lemon juice to lighten freckles? It turns out that this citric wonder can also fade the discoloration of age spots. According to an AARP article, the citric acid in lemon juice naturally lightens dark spots on your skin.

Just cut a fresh lemon in half and rub it gently on your skin areas with dark patches and spots. Follow by rinsing with cool water and blotting with a towel. If your skin is sensitive, you can dilute fresh lemon juice with a bit of water and apply it with a cotton ball.

3. Potato Rub

If you have dark spots on your skin from age or sun damage, then this spuds for you. The vitamins and minerals in potatoes help boost your skin’s collagen and buff away dead skin cells. They can make the darker areas of your complexion seem a little less noticeable.

Cut a medium potato into thin slices and place them on any dark spots or clusters that you hope to fade. Since your skin cells do most of their shedding and rejuvenating while you sleep, make this part of your night regimen. Leave the slices on for about 10 minutes, then wash with cool water.

4. Honey, You’re Beautiful

Do you want a few skincare secrets from legendary beauties like Queen Cleopatra? Since ancient times, honey has been treasured for food, medicine, and radiant skin. An article published in the Journal of Cosmetic Dermatology, honey is a natural antimicrobial and can act as an antiaging lotion for your skin.

Use your fingertips to apply raw honey to your skin. Let it sit for about 20 minutes before rinsing. It will exfoliate dead skin cells and promote a gentle fading of dark spots.

5. A Dash of Buttermilk

Dairy products like buttermilk have long been used to promote a healthy complexion. Buttermilk has vitamins and lactic acid that can effectively lighten spots, according to science. Dab some cotton balls in a small dish of buttermilk and gently rub it into your skin, followed by rinsing in 20 minutes.

6. Lighten Up with Cucumbers

If you’ve ever visited a day spa, you’ve probably relaxed by the pool with slices of cool cucumbers over your eyes. They naturally hydrate and reduce puffiness and dark circles, as they contain antioxidants. The same effect can also be used on dark spots.

Place slices of fresh cucumber on dark patches of your skin and rest for about 20 minutes. You will feel the soothing coolness as the cucumber plumps and rejuvenates your skin. You’ll also notice that dark spots will seem lighter when you do this treatment every day.

dark under eye circles7. Oatmeal

Not only is oatmeal a delicious part of a healthy diet, but this whole grain is a lifesaver for your skin. For generations, people have trusted warm oatmeal baths and skin masks to soothe sensitive skin. A bit of oatmeal mixed with water can gently exfoliate your skin while gradually making dark spots less noticeable.

8. Aloe Vera

For centuries, lovely ladies of the desert relied on aloe vera plants to keep their skin supple and glowing. Aloe vera gel has natural antioxidants and vitamins that can

diminish the look of fine lines and wrinkles and lighten hyperpigmentation.

Apply aloe vera gel to your face, hands, and arms and let it gently absorb into your skin. Let it sit for 15-20 minutes, then rinse with cool water. Aloe is so mild that you can use it every day.

9. Apple Cider Vinegar

When women of the past wanted younger-looking skin with fewer dark spots, they reached in the pantry for apple cider vinegar. This perennial home remedy has been used for everything from better digestive health to a daily skin tonic.

Soak some cotton balls in a bit of apple cider vinegar and gently dab it on places you want to lighten. The mild acid cleans away microscopic debris and dead skin cells, giving your complexion an attractive glow. Rinse with cool water and follow your regular beauty routine.

10. Chickpeas

You adore this quintessential legume in hummus, but did you know it can also fade dark spots on your skin? The secret is how rich they are in magnesium, a vital mineral that can help smooth your skin and reduce hyperpigmentation.

In a medium bowl, add a can of chickpeas and one-fourth cup of water. Use a fork to mash them into a pulp that you can use to dab on dark splotches on your skin. After it sets for about 15 minutes, wash it away with cool water and then use moisturizer.

11. Papaya Seeds

The health food world has been buzzing about the benefits of papaya for quite a while. As a skin tonic, papaya and its seeds can help treat acne breakouts and hydrate dry skin. It also has antioxidants that act as a natural fading cream.

Scoop seeds from unripe papaya and puree them in a food processor. Gently rub the paste onto your skin and let it sit for 15-20 minutes. Rinse with cool water and follow with toner and moisturizer.

12. Horseradish

This potent root usually serves as a condiment. However, compounds in horseradish act as a natural bleach and can fade irritating dark spots on your skin. When you mix it with a bit of apple cider vinegar, you get double the bleaching strength.

In a small glass jar, grate a five-inch piece of horseradish and mix with one-half cup of apple cider vinegar. Shake well to blend. Please place it in the refrigerator to marinate for at least 14 days, shaking it daily.

Use this horseradish bleach on dark patches three times a day for 30 days. Rinse your skin well afterward. Keep unused portions in the refrigerator. Your spots will be lighter, and you won’t notice them as much.

Word of Caution of Treating Age Spots at Home

Everyone’s skin is different, and you may be sensitive to even some natural ingredients. If you experience any adverse reaction to these home remedies such as burning, itching, or swelling, discontinue at once. However, these ingredients are mild and are usually well-tolerated.

age spotsFinal Thoughts on Treating Age Spots

You needn’t spend a fortune on expensive fading creams and lotions from the drug store. Instead, you can use common ingredients in your kitchen to effectively fade age spots and dark patches. While they won’t completely disappear, they will be lighter, and you will have more confidence in your radiant complexion.

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