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How to Use Relaxation Techniques For High Blood Pressure

August 7, 2020 by Power of Positivity

High blood pressure is a silent killer that affects nearly 60 million Americans each year. Quite often, it is a condition that develops gradually, but its devastating effects on your body can manifest quite suddenly and without warning. But what if you don’t want to take medicine for high blood pressure for the rest of your life?

If you are seeking non-medicinal therapies, then we have the tips for you. Read on.

What is high blood pressure?

Hypertension occurs when your blood pressure rises to dangerously high levels. Pressure builds up as your veins narrow and restrict, and over time, this ongoing excess pressure can cause serious health issues such as heart attack and stroke.

While hypertension increases gradually, early detection is vital to avoid damage to the heart, the eyes, and the kidneys. Getting regular screenings from your doctor and keeping tabs on your blood pressure at home will give you a more accurate picture of your condition and whether you need to reduce harmful systolic and diastolic pressure levels.

How do I know if I have high blood pressure?

In general, most people with high blood pressure are not aware of their condition until severe health consequences show themselves. Pay attention to some of these signs and symptoms to detect and treat this condition early:

Headaches
Shortness of breath
Nosebleeds
Flushed skin and face
Dizziness
Chest pain
Changes in eyesight
Blood in the urine

If you know that you have a family history of hypertension, take proactive measures to screen and monitor your blood pressure regularly. Living a clean life, reducing stress, and managing your weight are also excellent ways to reduce your chances of developing blood pressure issues.

Here are eight ways to increase oxygen levels in your body.

What causes high blood pressure?

Primary hypertension causes vascular mechanisms to change over time. There are a number of factors, including:

1. Genetics

You may be genetically predisposed to developing hypertension. Genetic abnormalities and mutations inherited through your DNA cause the hardening of the arteries and restriction of the vessels that contributes to the condition.

2. Physical changes

As we age, certain functions of our bodies become less efficient; these imbalances carry over to other systems and can affect blood pressure levels.

3. Environment and lifestyle choices

A lack of exercise and poor diet choices can and will take a toll on your body. Other substances such as alcohol and tobacco use can clog up your system and contribute to hypertension. Living a clean lifestyle and keeping your weight under control are great strategies for reducing blood pressure levels.

Secondary hypertension can occur suddenly and without warning. This is often due to external factors and changes in the body that cannot be controlled, such as:

Kidney disease
Sleep apnea
Heart defects
Thyroid issues
Medication side effects
Drug and alcohol abuse
Adrenal gland dysfunction
Endocrine system dysfunction

Treatment options other than medicine for high blood pressure

Many people think that a diagnosis means that they must take medicine for high blood pressure. Although medicine for high blood pressure is an effective treatment, some people look for natural methods to manage stress, improve diet, and promote natural relaxation techniques for their condition.

If you are not someone who wishes to take medicine for high blood pressure, consider these natural alternatives for relaxing, reducing stress, and managing your blood pressure naturally:

1. Increase your activity levels

Believe it or not, exercise has a relaxing and calming effect on the body. As you regularly increase your heart rate and oxygen levels, your cardiovascular system becomes stronger. Eventually, your heart can circulate blood throughout your body with less effort.

Aiming for a 40-minute sweat session, 3 to 4 times per week will keep your heart and lungs in tip top shape and lower blood pressure to healthier levels.

2. Practice yoga

While we’re on the subject of movement, let’s cover yoga. This discipline is thousands of years old, and it is still practiced today for some very valid reasons. Strategic poses combined with deliberate breathing techniques have an incredible ability to tighten, tone, reduce stress, and improve circulation, helping to lower blood pressure naturally.

Some loyal yogis report that regular yoga practice is more effective than taking daily medicine for high blood pressure.

Namaste!

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3. Make an effort to reduce your stress

We live in a stressful world, and it’s getting crazier all the time. No amount of medicine for high blood pressure is going to counteract the devastating effects that stress has on the body. You must learn to manage and reduce your stress in order to create long term health and wellness.

Practicing self care techniques such as deep breathing, reading, spending time in nature, and massage therapy will reduce the harmful effects of stress on the mind and body. Take a little time for yourself each day, and you’ll be on your way to creating healthier blood pressure levels.

4. Connect with others regularly

Studies point to the effectiveness of having strong and stable relationships in helping to reduce blood pressure. While the pressures of life may have you neglecting your social circle and family connections, it is an essential part of creating a higher quality of life.

Indeed, people who have strong emotional connections to loved ones have a reduced risk of developing high blood pressure and other harmful health conditions. Cultivate those relationships in your life, and allow others to care for you—it’s good for your health!

5. Meditate!

Meditation is sweeping the nation—in an effort to reduce stress, gain energy, and let go of damaging emotions that cause physical unrest, we are diving deeper into ourselves to find inner peace and tranquillity. Just a few minutes of stillness each day will allow you to center your mind, regulate your emotions, and reduce the stress that can lead to hypertension.

Engaging in activities like yogic breathing and meditation could, over time, lead to a reduction in your need to take medicine for high blood pressure.

6. Take a daily nature walk

One of the simplest, yet most effective forms of exercise suitable for all people is a daily walk. Engaging in a daily nature walk or a stroll around your neighborhood will increase your heart rate, improve your circulation, and lead to a reduction in blood pressure points.

The combined elements of fresh air, sunshine, and natural surroundings have a peaceful and calming effect on our bodies; we instinctively crave this time to center and enjoy the beauty of life.

Something as simple as a 30 minute daily walk can reduce your blood pressure by as much as 20 points. Grab a partner, a friend, a dog, and start walking!

8. Get a massage

It is a well-known fact that massage therapies significantly improve circulation and blood flow throughout the body. Did you know, however, that it can also have a dramatic effect on lowering blood pressure?

When your body is under stress, everything is constricted; your muscles tense, your blood vessels restrict, and all of your body’s systems struggle to maintain their efficacy. Massage helps to relax these areas of restriction, promoting healthier circulation, proper blood flow, and reduced blood pressure. There is not a better excuse to be had for massage therapy!

9. Work to resolve stressful situations

Whether you have a stressful situation at work or home life relationship problems are nagging at you, this unresolved conflict can contribute to more stress and, therefore, higher blood pressure. Work these issues through, as it is key to letting go of stress and moving forward with a more positive outlook on work, home, and life.

10. Practice some deep breathing

Your autonomic nervous system governs all your body’s automatic systems—and it works tirelessly to regulate heart rate, respiration, and digestive services–all for you! When you fail to activate the parasympathetic nervous system to counteract all of this busy-ness, your body just can’t catch a break. Stress builds up, your nervous system goes into overload, and dysfunction ensues.

Deep breathing activates the parasympathetic nervous system, which is responsible for facilitating many of the cellular repair and renewal mechanisms of your body. Increasing oxygen to your brain and to your cells through conscious, deep breathing helps to relax muscles, open blood vessels, and facilitate healing.

11. Get some sleep!

Sleep is a time that your body needs for healing and repair. Failing to get good quality sleep can have adverse effects on your health, including your blood pressure. Do what you can to get good quality sleep each night, and set yourself up for success by creating good sleep habits before bedtime to help you drift off to dreamland. Some of these habits include:

Getting enough physical activity during the day
Reducing your use of electronics and shutting off lights about an hour before bedtime
Creating a warm and inviting atmosphere out of your sleeping space to help you look forward to resting time

In no time, you’ll be waking refreshed and rested, and you’ll be helping your body to relax and heal more efficiently.

Final thoughts on using these natural therapies that work better than medicine for high blood pressure

By implementing some of these simple practices, you’ll reduce your need for medicine for high blood pressure, and you’ll be on your way to creating a healthier, more balanced life for yourself and for those you love.

6 Exercises That Reduce Love Handles

August 7, 2020 by Power of Positivity

Have you joined the millions of people across America this summer working on their beach bodies? Perhaps, you’ve glanced critically in a full-length mirror and weren’t happy with your reflection. Are one of your problematic body areas your dreaded love handles?

If so, you’re in good company, because it’s an area that most people complain about their bodies. Even with proper diet and exercise, that pesky side fat may be the last to go. It takes some time and determination, but you can reduce your love handles.

Your lower abdomen is a complex system of powerful muscles that give your inner body core its strength. Some of the most prominent muscles in this group include the rectus abdominis muscles, commonly called your six-pack. It also includes your external obliques at your side, which can carry extra fat and form unwanted love handles.

If you ignore extra fatty deposits and allow the pounds to creep on, it will increase your body mass index and put you into the obese category. Recent health statistics say that at least 40 percent of Americans are overweight or obese. What’s even more alarming is that the obesity epidemic also affects many children and teens.

Fortunately, you don’t need to spend a king’s ransom on a gym membership that you may not use anyway. This oblique-concentrated exercise regimen doesn’t require a bunch of pricy equipment, and you can do these maneuvers at home or outside. For optimal results, you should do this series of exercises at least 30 minutes a day.

The 411 on Sets and Reps

If you are new to the fascinating world of fitness training, some terms may be foreign. Most exercise diagrams will include basic instructions about what equipment you need, how to do the exercise, and how many sets and reps to do. Once you understand the terms, it will make more sense.

Most exercises have a series of steps that progress back to the original position, and that is considered a repetition, usually called reps. A set equals how many times you do the prescribed number of reps with rests in between. Sets and reps will vary according to the exercise program, like the one to reduce your love handles.

Before you start this or any other exercise regimen, talk to your primary healthcare provider if it is right. If you feel any undue pain while performing these exercises, stop at once and rest. Remember to drink plenty of water to stay hydrated and take a break whenever you need it.

These weight training exercises can be even more beneficial when you remember to add mindful breathing to them. While you are doing each movement, be aware of your breath and inhale deeply through your nostrils, and slowly exhale through your mouth. This mindful breathing helps calm your mind and boosts oxygen throughout your whole body.

Setting the Stage

You don’t need your neon leotards and headbands like the iconic exercise videos from the 80s unless you’re feeling nostalgic. Wear loose, comfortable clothing that will allow you to move with ease, and you won’t feel restricted. Consider cool, breathable material that will keep you from overheating while you are working out.

To set the mood, why not set your mobile device to play some upbeat tunes as you exercise? Except the Paul Bunyan, most of these exercises are safe for your kids. Just allow plenty of space for everyone to move safely.

Six Ways To Reduce Love Handles and Shred Calories

Are you ready to burn some fat and reduce love handles? It only takes about 30 minutes a day, and you will be pleased with the results. Here are six exercises for you to try to reclaim your obliques and swimsuit body.

1. Russian Twists

Although nobody is positive that the Russians invented this exercise to reduce your love handles, some fitness experts say it was developed to train soldiers in the Russian military. Whatever its origins, Russian twists are ideal exercises for you to strengthen your oblique muscles and lose the extra side fat.

For this simple exercise, you’ll need a medicine ball or medium-sized hand weight. Sit on your exercise mat with your legs bent and both feet on the mat. Stretch your arms straight out while holding the weight or medicine ball.

Now, smoothly lean your upper body down until your back forms a 45-degree angle from the floor. Move your arms side to side as you twist your upper body while keeping your feet from moving. Moving from one side to the other equals one set, and you should aim to do four sets of 15 reps.

2. Making Waves

Sorry, this isn’t your ordinary play with a jump rope. A battle rope is a heavy-duty corded rope used for fitness exercises like this one. They vary in thickness, weight, and length and have a hook that connects them to the wall.

To do the wave, choose a battle rope with thickness and weight that is comfortable for you. Connect your rope securely to the wall and stretch it out on the floor. Stand with your feet in line with your hips and bend your hips and knees into a slight squat.

Now, grab the end of the rope with both hands while your arms are hanging down straight toward your chest. Stand up suddenly and swing your arms above your head while extending your hips and knees. It will make a series of waves in the rope.

Squat back down into the start position and repeat the movement. Do four sets of these with 30-second reps and a 30-second rest in between sets. It won’t take long for you to reduce your love handles with this core-strengthening exercise.

3. Hanging Leg Lifts

Who says you can’t just hang around and reduce your love handles to reveal strong, lean obliques? This exercise combines classic chin-ups with leg lifts. All you need is a vertical pole that is strong enough to support your weight.

The good news is that you don’t have to raise your body as you would in a chin up. Just grab the bar, lift your legs straight out, and support your weight with your arms and torso. Hang for about 5 seconds, lower your legs, and repeat. Do four sets for 20 reps, with rest in between times if you need it.

4. Kneeling Squats

Wouldn’t it be great if every exercise to reduce your love handles were this simple? The principle behind this exercise is tightening your abs and obliques to burn fat and build muscle. You can do it on a mat or the bare floor.

Kneel on the floor with your bottom resting on your knees and your hands resting at your sides. Take a deep breath while you tighten your abs and obliques, hold it for about 5 seconds, and slowly release your breath. Do 1 set in 60-second intervals and see the benefits of this mindful breathing exercise.

Hint: Try this exercise if you suffer from knee pain!

5. Burpee Jumps

You probably know about the classic Burpee exercise from physical fitness classes in high school. It can be modified to work various muscle groups, like this one, to reduce your love handles. The only equipment you need is a comfortable exercise mat that won’t slip.

Stand straight with your feet together in the starting position. Bend your knees and waist until your palms are flat on the exercise mat. Kick your feet backward until your legs are straight out and your toes are bent on the mat as if you were ready to do a pushup.

Kick your feet back toward the starting position, stand straight up, and give a little leap into the air while landing on your feet. Do four sets of 15 reps with a few seconds of rest in between sets if you need it.

6. Paul Bunyan

This unique exercise is an homage to the legendary giant lumberjack, Paul Bunyan. The only difference is that you will be using a sledgehammer instead of an ax, and you will be pounding a rubber tire instead of a tree trunk. For safety and best practices, do Paul Bunyan maneuvers outdoors in a spacious garage with others safely out of range.

Place a large rubber tire on a mat, so it doesn’t slip. Make sure you stand next to it. Raise your sledgehammer in the air and swing it into the tire as hard as possible. You should allow your upper hand to meet your lower hand. Raise the sledgehammer and repeat it. Do 20 reps, switch sides, and do 20 more reps for a total of 4 sets. You may consider wearing gloves to protect your hands.

Final Thoughts on Blasting into High Gear to Reduce Love Handles

Now is just a good time as any to burn fat from your waistline and get healthier. Be sure to talk to your healthcare provider first, especially if you have any medical conditions. As you reduce your love handles, you may discover other exciting exercises to tone the rest of your body.

15 Ways to Keep A Platonic Relationship Drama Free

August 7, 2020 by Power of Positivity

Since the beginning of humanity, people have tried to figure out the mechanics of love and relationships. Often, the lines of separation become blurry, especially in the case of platonic relationships.

The Greeks used many words to describe types of love because they felt it fell into many categories.

Platonic love is named for the ancient Greek philosopher Plato as this type of emotion transcends sexuality, and it’s more like a divine closeness. For Plato, the ideal love would be unselfish and kind, which would make an intimate relationship even better. Plato believed that men and women could be just friends if they so choose.

Fifteen Rules for Keeping Your Platonic Relationship Free of Drama

Do you have a close friend of the opposite sex who is more like a buddy or sibling than a lover? How can you maintain a platonic relationship without compromising each other’s values? Can you be married or in a committed relationship and keep close friends of the opposite sex?

It is possible, but nobody said it would be easy. It’s up to you and your friend to have honest and open communication to decide what is acceptable and what isn’t. If you want a healthy unromantic relationship, here are 15 tips to keep in mind.

1. Pay Attention to What You’re Saying and Doing

Remember what it was like when you had your first major crush in junior high school? Every time you saw the object of your attraction, you got butterflies in your stomach, and your body turned to gelatin. You were giddy, clumsy, and everything you said made you feel as if you were sticking your foot in your mouth.

These are not the conversations and actions you want to keep in a strictly friendly relationship. Watch how you act in front of your pal. If you are giggly, flirty, and turn beet red as soon as you see him or her, then you may give off the wrong signals.

2. Establish Healthy Boundaries

There must be healthy boundaries in any relationship, be it romantic, friendly, or family. Never assume that your long-time buddy of the opposite sex knows where to draw the line. If you both agree to remain friends, you must also discuss boundaries and relationship rules initially.

Are you both comfortable with a hug when you greet? Lay down the rules about texting, phone calls, and gifts. Also, be sure you’re both on the same page about what conversations and actions are acceptable and which ones aren’t.

Some people have friendships that come with “benefits.” However, both parties must agree that it isn’t a situation that is going any further than casual intimacy.

3. Don’t Disrespect Your Partner or Spouse

Just because you begin a romantic relationship or get married doesn’t mean you must discard all your long-time friends of the opposite sex. It just means that the boundaries of these relationships will change. You owe it to your committed partner or spouse to be loyal, honest, and respectful.

Ideally, your old buddies should become your friends as a couple. In a Platonic friendship, always talk and act as if your romantic partner is seated next to you. It’s not okay to divulge personal information about your partner to your friend, especially if it is negative.

4. Keep Your Hands to Yourself

It turns out that you did learn a lot about life from your days in kindergarten, especially when it comes to personal space. Generally, women are more nurturing and touchy-feely when they relate to others, especially men. When you agree just to be friends with a guy or girl, remember what your kindergarten teacher said and keep your hands to yourself.

Some touching is innocent, such as a little side hug or shaking hands during a greeting. Be aware that too much touching assumes that you are attracted to him and may cause more sexual tension than usual. If you can’t keep your hands off each other, then there’s more to the equation than just being friends.

5. Don’t Go on Romantic Dates

Sure, maybe the two of you hung out together in high school or college, and nothing romantic became of it. However, having dinner, going to the movies, or late-night cruises is just going to confuse your emotions. Plus, you don’t want to give others something to talk about.

If you do go for dinner or to an event together, why not make it a group date? If that’s not possible, get a large table that doesn’t suggest or encourage intimacy. It’s fine to spend time with your buddy, but make sure you save date nights for your partner or spouse.

6. Don’t Try to Manipulate Feelings

It’s only human to wonder if the other person has feelings that are more than friendship? If you aren’t in a committed relationship already, perhaps you’ve always wanted to be with him and need to settle the questions in your mind. Watching and listening to him and use your intuition may suggest that he feels the same way.

However, if those signs aren’t there, don’t manipulate him or her into having feelings that they don’t. Not only will you make yourself look foolish and needy, but you could jeopardize a valuable relationship. If you must resort to manipulation, then you are wasting your time.

7. Treat Each Other Like Friends of the Same Gender

Of course, you’re probably not going to take your male buddy to the beauty salon for manicures and pedicures, unless he is in touch with his feminine side. When you are with a platonic friend, try to treat him the same way you would one of your girlfriends. Make sure there are no agendas, no googly eyes, and you are just having fun and enjoying their company.

8. Don’t Act on a Crush

Do you sometimes find yourself daydreaming about being with your male or female friend intimately? Even if you are married or in a committed relationship, it’s perfectly normal to have a little crush on someone of the opposite sex. The key is to make sure that it doesn’t go any further.

Let’s assume that you two meet up in the shopping mall, and she’s wearing an attractive shirt that brings out the striking blue in her eyes. It’s okay to think she’s beautiful, and you may feel a few butterflies in your stomach. It’s essential to let the moment pass so that it doesn’t turn into something you both will regret later.

9. Sexual Tension Might Be Inevitable

One of the things that separate you from the animal kingdom is that you know how to control your primal urges, or at least you try. If it weren’t for sexual attraction, humanity would have died out early on. The call to merge is as natural a need as food, shelter, water, and acceptance.

You might as well accept the fact that sexual tension will exist in any platonic relationship. It’s up to you both not to put yourselves in a compromising situation that would cross mutual boundaries. If you can’t do that, then it’s time to rethink the relationship. Some people can’t be “just friends.”

10. Keep the Conversation Clean

The occasional naughty joke can be humorous if it’s in the right company. However, X-rated conversations can get out of hand and create inappropriate sexual urges. When discussing boundaries, be sure to agree that your communications will be appropriate, including texts and emails.

If you feel that the conversation is going south, speak up, and change the subject. There are plenty of things to discuss besides intimate issues.

11. Give Each Other Some Space

If you have someone who is just your friend, it’s probably not suitable to be cozied up on the couch or at the dinner table. Keep touching to an acceptable distance, and make sure to give your friend some space. Being too close is going to cause problems, and if you want to stay committed to your current partner, distance is a good thing.

12. Avoid Going on Trips Together

Unless you are also with your committed partner or spouse, avoid vacationing with your buddy. It’s too easy to fall into the roles of a couple, which can lead to trouble. Also, if you usually feel giddy and lovey-dovey after a few drinks, steer clear of the bars with your friend.

13. Talk About Your Feelings

Any healthy relationship requires genuineness and honesty. Do you want more from the Platonic relationship, or do you feel like a boundary has been crossed? Don’t be afraid to express your feelings and communicate effectively.

14. Be Open with Your Partner About Your Friend

You shouldn’t keep secrets from your partner. If you go out with a friend of the opposite sex, make sure your spouse knows about it. Also, don’t be secretly texting or phoning him all the time because it looks suspicious.

15. Know When It’s Time to Part

Sometimes, even the best relationships expire, and it makes things uncomfortable for both parties to continue with the charade. If you both aren’t on the same page in this platonic relationship, don’t keep frustrating each other or lose your partner over it. Wish each other luck, smile, and walk the other way.

Final Thoughts on Maintaining a Drama-free Platonic Relationship

In a perfect world, Plato’s design for human relationships may work effortlessly. But we don’t live in an ideal world, and human love and attachment are complicated. Only you can decide what relationships are best for you and when to call it quits.

14 Natural Therapies Better Than Medicine for a Cough

August 7, 2020 by Power of Positivity

Are you trying to find medicine for a cough that won’t make you groggy?

No matter the season, an irritating cough can strike you at any time. Coughing is your body’s way of quickly clearing mucous and other irritants from your lungs and airway. Unfortunately, frequent coughing caused by colds, allergies, or respiratory infections can make you feel miserable.

When the hacking starts, you may reach for over-the-counter medications for coughs, such as syrups, sprays, or tablets. These usually ease the symptoms for a while. If the cough persists, your healthcare provider may diagnose an infection or allergies and recommend a prescription medication.

The Mechanics of Coughing

Your body is a complex organism that has built-in capabilities to protect and heal itself. When dust, pollen, or another foreign substance enters your nose or airway, cells in the lining of your airway trigger the brain to clear the air. Coughing is a reflex that your body can do even while you sleep.

After your brain receives the signals, it will immediately signify your respiratory system to prepare to cough. You will take a deep breath of air, and the opening to your windpipe will close and compress the air in your lungs. Within seconds, your throat will open, and the compressed air will be forcibly expelled from your lungs, creating a coughing sensation.

Another trigger for this cough mechanism is post-nasal drip, which is mucous from your sinuses draining down your throat. It causes an irritation that makes you repeatedly hack throughout the day. Colds, flu, allergies, and sinus infections are notorious for creating bothersome and often painful coughing.

How Does Medicine for a Cough Work?

If you are using over-the-counter medicine for a cough, there are three types available. Those that are labeled as antitussives work to calm your cough reflex. When you have heavy mucous concentration, an expectorant can help loosen it so you can cough it out of your airway.

An antihistamine blocks the allergic reactions that may cause you problems. Lozenges and throat sprays often contain menthol and eucalyptus oils, which are natural therapies for coughing. These are usually preferred throughout the day since most over-the-counter medicine for cough can cause drowsiness. Cough medications may also interact with other medicines you are taking.

Another downside of over-the-counter and prescription medicine for a cough is the rebound effect. Sometimes, you can take so much of the medication that it may make your cough worse. Are there alternatives to getting rid of a nagging cough?

Natural Therapies Better Than Medicine for a Cough

When your ancestors were plagued with coughing fits, they couldn’t run out to the neighborhood pharmacy to pick up a bottle of cough syrup. They relied on Mother Nature to supply the medicine for a cough. Some of these natural remedies have been backed up scientifically and are the precursors to many modern treatments.

Why not do like great-grandma did and reach into your pantry and spice cabinet when you’re having coughing fits? If your hacking persists or you have a respiratory infection, you should see your healthcare provider as soon as possible. Consult them before taking any herbal remedies and mention any medications or supplements you are taking.

For general coughs due to the common cold or allergies, a natural alternative may be better than something from the drug store. Many cough syrups contain alcohol and may not be suitable for you or your children. Here are 14 natural ways you can try to beat your cough so that you can feel better soon.

1. Honey is Naturally Soothing

Since ancient times, honey has been used as a powerful medicine to heal everything from respiratory problems to burns. Studies show that this natural elixir is an antibacterial, antiseptic, and antifungal solution.

Not only can its sweet consistency soothe your cough, but it may fight the microbes causing it. You can take it by the spoonful or mix it with another healing herb. Medical experts always warn never to give honey to a child who is younger than 12 months old.

2. Apple Cider Vinegar

With all the buzz about apple cider vinegar in health news, it’s not surprising to find that it’s also an excellent natural cough remedy. Like honey, apple cider vinegar has antiseptic and antibacterial properties that can fight the cause of your cough. It is a mild acid that can clear your throat from excessive mucus.

If you don’t care for the sourness of apple cider vinegar, mix one tablespoon with a tablespoon of honey. Take it every four hours or when your cough is uncontrolled. The mixture of honey and vinegar will give you a double dose of healing.

3. Lemon Juice

You’ve probably studied the benefits of Vitamin C in fighting cold and flu symptoms. Fresh lemon juice has been a perennial remedy for nagging coughs. The citric acid and other ingredients in this juice calm your cough reflex and fight microbes that invade your respiratory system.

There are many ways to incorporate lemon juice into your day when you’re sick. Squeeze the juice of one lemon and use it to make a hot, soothing tea. Instead of apple cider vinegar, you can mix your honey with lemon juice for a useful tonic. Add lemon juice to a cup of herbal tea to drink at bedtime for a restful, cough-free night.

4. Peppermint

This revered member of the mint family has been used for centuries for respiratory and digestive issues. It’s cool, soothing flavor helps relax coughing spasms and heal your irritated throat and is often used in cough medications. Peppermint lozenges or tea can help open clogged sinuses so you can breathe better.

Read how Ginger Tea can relieve your cough.

5. Grab a String of Licorice

Are you a fan of black jellybeans and black licorice rolls? The classic flavor comes from licorice root, an herb long favored for its taste and medicinal qualities. Its earliest uses were to soothe coughs or to use it to make a fragrant tea.

6. Hit the Shower

Persistent coughing often accompanies painful congestion. One of the best ways to open your airways is steam from a hot shower. It breaks up congested sinuses and bronchial tubes for more natural breathing. Plus, the warm water eases the cough and relaxes your entire body.

7. Eucalyptus Isn’t Just for Koalas

Since the eras of the ancient pharaohs, eucalyptus oil has been prized for its unique perfume and medicinal qualities. Eucalyptus has a renowned cooling effect that reduces inflammation and calms irritated nasal and throat passages. Make a eucalyptus tea or add the essential oil to your hot shower water.

8. Ginger

In Eastern natural therapies, ginger reigns supreme as a healing herb for all sorts of illnesses. Ancient Chinese herbalists recommended ginger root for patients who had colds or a stubborn cough. Ginger is a natural anti-inflammatory and antihistamine that hits coughs at their source.

Cut a small piece of ginger root into thin slices and add to a boiled cup of water, and you should allow it to steep for 3-5 minutes. Add a little honey or lemon juice if you like for an extra boost of flavor and cough resistance. Enjoy your ginger tea throughout the day, but don’t drink it before bedtime because it can be an energy boost.

9. Drink More Water

Did you know that your unwanted croup may come from dehydration? If you have a cold or cough, be sure to up your water consumption and have at least 6-8 glasses a day. Freshwater cleanses your body and can dilute build-up mucus that may be causing your problem.

10. Stop Smoking

If you need another reason to stop smoking today, here’s another vital one. When you smoke, you inhale many hazardous materials that damage your respiratory system and entire body. It also produces the tell-tale smoker’s cough.

11. Tea Thyme

Here’s another medicine for a cough that you can find in your herb garden. Thyme is a natural expectorant and antiseptic that can ease your cough and clear your throat. Add fresh or dry thyme leaves to a cup of water and allow it to steep for 3-5 minutes.

12. Lavender Tea

Are you having trouble sleeping because of coughing fits? Brew a steaming cup of lavender tea and enjoy its cough-soothing qualities. The lavender will also calm your nerves and help you go to sleep.

13. Gargle Salt Water

Nothing irritates your throat more than a raspy cough. To cure the cough and soothe your throat, add a teaspoon of sea salt to a glass of water and gargle with it. The salt’s curative properties can also break up built-up mucus that causes coughing.

14. Marshmallow Root

Did you know that the same flavoring used in fluffy marshmallows is also a power decongestant? Marshmallow root tea has been used for generations for respiratory ailments. Try a hot cup of marshmallow root tea whenever your cough is a nuisance.

Final Thoughts on Looking to Nature When You Need Medicine for a Cough

Our earth is a bountiful resource for remedies, like medicine for a cough. The next time you get a cold or feel overwhelmed by coughing fits, consider some of these natural alternatives. They can help you feel better without the side effects of many cough medications.

Psychology Explains the Causes of Nyctophobia (fear of the dark)

August 7, 2020 by Power of Positivity

Remember when you were at summer camp as a kid, and everyone asked each other if they were afraid of the dark? Fear of darkness is probably one of the main primordial concerns that are hardwired into our brain. Before early humans discovered fire, the night was a fearful place of danger lurking in every shadow.

Being afraid of the dark is a common fear in childhood. They are fearful of the make-believe monsters under the bed and things that go bump in the night. Fortunately, most people outgrow this fear and think nothing of sleeping in a darkened room.

For some people, being afraid of darkness carries on into adulthood. They may understand that there’s nothing to fear at night or when they enter a darkened room, yet they still have this irrational concern. When worry is irrational and starts to impede a person’s daily living, it becomes a phobia.

Phobia comes from the Greek word for fear. However, comparing fear to a phobia is like comparing a house cat to a lion. Mental health experts consider phobias an anxiety disorder. For the person with this extreme anxiety, the fear and threat are real, no matter how unfounded the reason.

What is Nyctophobia?

Nyctophobia, also known as lygophobia, is the irrational fear of darkness and dark places. While many adults may still be afraid of the dark, some people may have had their fear morph into a phobia. Nyctophobics experience extreme anxiety at night or in dark places.

They will actively avoid going into dark rooms and may carry a flashlight wherever they go. It’s usual for those with nyctophobia to sleep with the lights on and become anxious when the day turns to night. They often will not go to theaters or participate in anything to do with a darkened room.

What are the Signs & Symptoms of Nyctophobia?

Although this anxiety disorder may be one of the easiest to treat, some people may hesitate because it makes them look silly or weak, especially men. However, if nyctophobia is left untreated, it can wreak havoc on people’s lifestyles, work, and relationships. The signs and symptoms of this phobia are easy to recognize.

Hyperventilation or feeling like you can’t breathe
Dry mouth
Heart palpitations or a rapid heartbeat
Numbness in limbs or entire body
Dizziness
Heightened senses/awareness
Tensed Muscles
Nervous trembling
Intense fear of impending danger or disaster
Feeling out of control or thinking that you are dying
Feeling trapped and can’t escape

If you’ve ever been diagnosed with a panic disorder, you will probably recognize many of these same symptoms of a panic attack. If you are nyctophobic, it is nighttime or a darkened room that triggers these symptoms. They can be severe enough to cause sleep deprivation and other mental disorders.

Talk to your primary healthcare provider if you notice any of these symptoms. Because these may mirror other ailments, you must be diagnosed by a professional to rule them out. The proper diagnosis can make it easier for your healthcare provider to formulate a treatment plan that’s best for you.

Four Typical Causes of Nyctophobia

One reason that this anxiety disorder can flourish is that it builds on primary childhood fears. Sometimes, certain medical conditions or trauma can exacerbate fear of the dark and turn it into a gripping phobia. Although each case may vary, these are some of the reasons some people develop into a nyctophobic.

1 – Learned Fear

As parents and guardians, you are a role model for your children. They learn at an early age to model your emotions by how you react to things. It’s not uncommon for a nyctophobic parent to pass on the phobia as a learned behavior.

Some studies suggest that phobias, in general, may run in families genetically. However, experts are quick to point out that environmental causes can also be the culprit. No one really knows where nurturing ends and nature begins when it comes to anxiety disorders.

2 – Childhood Abuse at Night

Even in the 21st century, childhood abuse and exploitation are alive and well. Nearly 3 million cases of child abuse and neglect are reported every year in the United States. Sadly, experts believe that many more cases go unreported, and as many as five children die from their abuse each day.

Physical, verbal, emotional, and sexual abuse are enough to give any child a lifetime of night terrors. Often, parents who are substance abusers become violent in the night because they are out of drugs or alcohol or are coming off a high. In the shadows of the night, when children should be sleeping warm and safe in their beds, sexual predators such as perverse relatives or deviant boyfriends often seek their victims.

If you’ve been a survivor of child abuse, you know that nighttime can trigger unspeakable memories that put your panic into overdrive. When the lights go out, you may relive each scene in a painful loop. Childhood trauma can be a tremendous factor in causing nyctophobic reactions.

3 – Childhood trauma

Some traumatic events in childhood have nothing to do with child abuse or neglect. These can happen in the most loving and nurturing homes. The death of a loved one is often painful for children to process, and it can often disrupt their sleeping patterns. Serious accidents and illnesses can also have a negative effect on children’s minds, and it causes them to react to darkness with fear.

If left untreated, it’s easy for this nocturnal fear to turn into a phobia. If you had a traumatic event in your life that disrupts your sleep and showers you with anxiety, consider talking to your mental health professional about nighttime phobias.

4 – Other Mental Illnesses

It’s also possible that other phobias and mental disorders can play into lygophobia. Those who have phobias of being alone or separation anxiety may develop a phobia of the dark. Since the symptoms of so many mental disorders overlap, it’s imperative to seek the counsel of an experienced mental health professional for a diagnosis.

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Seven Common Treatments for Nyctophobia

You need to see someone who specializes in treating paranoia. While most mental health professionals train and certify to diagnose and treat mental conditions, many have areas of expertise. As your primary healthcare professional to refer you to a clinician who specializes in anxiety disorders like nyctophobia.

1 – Cognitive Behavioral Therapy, or CBT

The goal of CBT is to help you recognize thought patterns in your mind and ways of changing your attitude toward them. With a nighttime phobia, a CBT professional may help you discover how illogical your reactions are and ways to cope with them. CBT is an excellent way to treat this and other anxiety disorders.

2 – Exposure therapy/Desensitization therapy

When you are undergoing exposure and desensitization therapy, you learn to face your phobia head-on. It may be quite uncomfortable at first, but your therapist may expose you to a dark room to drive up your anxiety. Then, you will learn how to talk yourself through the anxiety and finally be less sensitive to the fear.

3 – Hypnotherapy

Hypnotherapy can be a useful tool for lygophobia, especially if past trauma is involved. A trained and certified hypnotherapist can use relaxation and regression techniques to find clues behind the causes of your phobia. Visualization and suggestions from the therapist may help ease your symptoms.

4 – Psychoanalysis

Frequently, it just helps to talk to someone neutral and non-judgmental about your phobia. Psychoanalysis may help you find patterns in your past that may have led up to your phobia of the dark. The more you understand how you think and how you react, the better equipped you are to make changes.

5 – Relaxation techniques

For thousands of years, Eastern mystics knew the value of calming the mind by relaxing your body. Many people find relief from their nighttime phobia with muscle relaxation, mindful breathing, and visualization. You may consider learning yoga poses and meditations that are specifically geared toward relieving tension and anxiety at night.

6 – Phobia Support Groups

There is often comfort in numbers and empathy. You may find hope and empowerment when you are involved with a support group for people with phobias. Listening to the ups and downs of their journey to recovery can be inspirational as you realize that you aren’t alone.

7 – Prescription Medication

In severe cases, a primary healthcare provider may prescribe medication for anxiety. Depending on your medical history and phobia severity, some providers may recommend sedatives to reduce your stress and allow you to sleep at night. You may also talk to your provider about alternative herbal supplements that ease anxiety.

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Final Thoughts on Coping with Nyctophobia

Having a phobia of the dark has no bearing on your bravery or independence as an adult. Under the right circumstances, it can develop in anyone and cause them much grief if left untreated. If you have any of the risk factors or notice any of the signs and symptoms of nyctophobia, talk to your healthcare provider or mental health professional.

7 Ways to Tell If Your Child Is A Creative Genius

August 7, 2020 by Power of Positivity

Signs of creative genius in children usually show up at a young age. While everyone wants to believe their child possesses more significant than average intelligence, only 6-10% of children are smart enough to be classified as “gifted.” A child prodigy, or pure genius, is even more uncommon, at a rate of about one in 5 or 10 million children, according to one psychologist.

So, what traits does a creative genius typically portray? Researchers say that children will display the following characteristics:

Has a strong vocabulary for his or her age.
They pass intellectual milestones early.
Can recall and master information quickly and easily.
They have a fantastic memory. In this study of eight child prodigies, each one had a working memory in the 99th percentile.
Loves to read and also has a high reading level for his or her age.
They become easily absorbed in specific topics and have an in-depth knowledge of them.
May show intolerance toward other children, as they get frustrated with “normal” conversation and activities.
Shows boredom with routine tasks.
Awareness of world events
Asks a lot of questions about everything
Loves to talk
Prefers to spend time with an adult or in solitary activities
Shows a love of music at a young age
Is a high achiever and sets high standards for him or herself

Below, we’ll expand upon some of these points so that you can learn how to foster creativity in your children.

Here are seven main ways to tell if your child is a creative genius:

They love to read at an early age.

A surefire sign of intelligence in a child is a love for reading at a very young age. They will most likely pick books way above their reading level as well, and show an interest in specific topics, such as weather or dinosaurs. Kids who love to read have a big imagination and enjoy getting lost in the various fantasy worlds that authors create. Children feel drawn to books because of their voracious appetite for knowledge about the world around them.

If you see that your child loves to read, help them foster creativity by asking what types of subjects they like to read about. Then, discuss the books and topics with them afterward, so they retain more of the material in their memory. Many children who love to read may even stay up past their bedtimes because they get so engrossed in the books!

They love spending time alone.

While most children love to play, exceptionally gifted children will often feel compelled to spend more of their time alone. They like to use their imaginations to draw, role play, or maybe even create an imaginary friend to spend time with. Some parents may feel worried about their children having an invisible friend, but studies have found that this points to an overactive imagination.

A sign of creative genius is creating whole worlds based on stories they’ve read or maybe things they’ve seen in a show. They love to tell stories and generate fantasy situations, which compels them to have an imaginary friend to carry out this scenery in their mind.

They have an insatiable curiosity.

Most children naturally feel curious about the world around them, but a gifted child will ask more questions than usual about everything. They want to know both why and how things work, and you may not even have the answers to all of their inquiries. You can help them foster creativity by assisting them to research the topics and interests they feel curious about.

Perhaps direct them to safe, educational sites online such as Britannica Kids so they can continue learning about what sparks their creativity. Or, you can find educational shows such as those on National Geographic to help them expand their knowledge. Gifted children usually will display in-depth knowledge and interest in a couple of topics and become engrossed in them. If you notice your child reading about volcanoes or dinosaurs exclusively for months at a time, they might be a creative genius.

If your child is a creative genius, they might get bored in school.

Highly gifted children often get bored with regular school work and lessons. They may feel they know everything already and neglect their work or daydream while the teacher lectures. You may have trouble getting them to complete schoolwork because they want to read about other things or pursue creative hobbies such as drawing or painting. The National Association for Gifted Children estimates that gifted children know around 60% of the lessons taught in kindergarten on the first week of class.

So, to foster creativity and help them stay on track, you can add in your lessons to their curriculum when they get home from school each day and cover subjects they show a keen interest in. Or, talk to their teacher about the possibility of them skipping a grade if they show signs of genius.

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Gifted children have remarkable creative skills.

Creativity is a sign of high intelligence in children. Studies show that creative people like to come up with new and unique ways of solving a problem while smart people go the logical route in conjuring up solutions. Not to mention, other studies indicate that creativity and intelligence go hand in hand.

If you have a creative genius for a child, they will have an inventive approach to problems and may not fit in with their peers at school. They may feel like the black sheep because of how they think outside the box and see the bigger picture. Brilliant children may display the following traits:

Coming up with unique, new ideas
Loves to tell stories, whether fictional or non-fictional
Has a big imagination
Loves to brainstorm and suggest creative solutions
Sees the bigger picture in life and doesn’t worry about the details
They seem “different’ compared to their classmates.
Spend a lot of time daydreaming
May seem scatterbrained because of all their ideas
Doesn’t follow schedules well and gets “bursts” of energy
Loves to take risks

They have a strong memory.

Highly intelligent children have no problem memorizing facts and math equations for tests. They absorb information quickly and efficiently and can easily recite a paragraph from a book they just read. They have a knack for memorizing seemingly random facts as well, and many people refer to them as a walking encyclopedia. Some highly gifted children even have a photographic memory, able to recall whole pages of material from books.

Their excellent memory may also be attributed to their insatiable appetite for learning, so if they genuinely enjoy a subject, they’ll have a higher likelihood of retaining essential facts about it. They may focus for hours on learning about something that lights them up inside but ignore subjects that they consider boring.

A creative genius may have an old soul.

Lots of kids who have high IQ’s seem very old or mature for their age. They may not get along as well with their peers because they have different interests and personality traits. Creative, intelligent children may lack in social skills as well, leaning more toward spending time alone so they can read and learn in peace. Because of their maturity and intelligence, they usually get along better with older adults who they can have deep conversations with.

Also, highly intelligent children will have a large vocabulary for their age and may talk on a whole different level than their peers. To foster creativity in the social aspect of their life, perhaps get them involved in clubs at school that have older kids as members primarily. Creative geniuses are often witty, funny, and wise beyond their years and require a different type of social stimulation than others their age.

Final thoughts on ways to tell if your child is a creative genius

If you have a creative genius as a child, you may wonder how you can raise them to foster their growth. They may have specific needs than other children, so you might want to talk with their teachers or even professionals who study child prodigies. If you feel that they show true signs of genius, you may even want to contact MENSA for further guidance. Usually, a real childhood genius will need extra intellectual stimulation because they just don’t feel satisfied with a school environment.

They will quickly surpass the teacher’s expectations and grow bored with the curriculum. They will talk your head off and ask a million questions about various subjects. Make sure you give them time to read and play on their own, but also nurture them by reading and creating your own study time to expand their knowledge on different subjects.

However, you want to make sure to teach them to care about others’ needs as well. Otherwise, your child may become self-centered and egotistical if they only focus on their studies.

15 Plant-Based Protein Sources Never to Ignore

August 7, 2020 by Power of Positivity

Are you thinking about going meat-free? A plant-based diet is a healthy diet alternative, but be you’re eating enough protein. Here are 20 plant-based protein sources you shouldn’t ignore when you start your new diet.

Plant-based diets win hands down.

Plant rich diets are packed with health benefits. Studies conclude that eating a plant-based diet lowers your chance of heart disease, chronic illness, and type 2 diabetes. Eating a diet of mostly plants also helps you manage your weight and reduces your need for medications.

However, one of the key considerations when transitioning to a plant-based lifestyle is ensuring you’re getting enough protein to support your body’s needs. Luckily, there are plenty of plant-based protein sources that can help you achieve your nutritional goals, ensuring you get the balance you need for optimal health.

For those looking for convenient and delicious ways to incorporate more plant-based protein into their diet, Isagenix offers an excellent range of products. Their plant-based protein drinks are a fantastic option for anyone needing a quick and nutritious boost. Packed with high-quality plant protein from ingredients like pea and brown rice, these drinks provide all the benefits of a plant-based diet while helping you meet your daily protein requirements.

Perfect for busy individuals or those who prefer an on-the-go solution, Isagenix’s plant-based products are not only great-tasting but also formulated to support muscle recovery, energy levels, and overall health. By incorporating Isagenix into your routine, you can confidently navigate your new diet while still fueling your body with the nutrients it needs to thrive.

So where do vegans get their protein?

One of the biggest questions you’ll get asked when you go meat-free is where do you get your protein? Animal products are typically the largest source of protein in most American diets. But one study found that the Estimated Average Requirement (EAR) for protein is only 2.1 cups a day. Researchers say in the western world, the average person eats well beyond this requirement. This same study concluded that the protein in vegetarian diets meets the recommended requirements, including having the right amount of amino acids.

What are the best plant-based proteins?

It’s easier than you think to find plants with protein. Here’s a list of some of the healthiest plant-based proteins to add to your daily diet.

1 – Whole grain pasta

A ½ cup of some type of whole-grain pasta gives you 6 grams of protein. If you pair your whole- grain pasta with asparagus or spinach, you’ll double the amount of protein in one meal. Examples of whole-grain pasta include

Brown rice pasta
Whole-wheat couscous
Buckwheat pasta
Quinoa pasta
Spelt pasta
Corn pasta

2 – Popcorn

Even though popcorn doesn’t have the highest amount of protein, only 4 grams per 3 1/2 cups, it’s high in fiber. When you combine popcorn’s high fiber, protein, and a low-calorie count, it’s an excellent healthy snack for plant-based eaters.

3 – Oats

Oats are an economical whole grain to add to your diet. One half a cup of oats for breakfast gives you 17 grams of protein. If you add one cup of almond milk with 2 grams of protein to your oats, you increase your protein to19 grams. That’s a great way to start the morning.

4 – Potatoes

Potatoes get no respect. It’s easy to overlook this veggie as not that healthy. But the humble potato is not only versatile, but it also contains 2 grams of protein per potato. When you add a couple of potatoes to your meal, you’re adding healthy protein and fiber.

Sweet potatoes contain a bit less protein than regular variations, but they contain antioxidants responsible for fighting off free radicals and toxins.

5 – Edamame

Edamame is a young soybean you eat straight out of the pod. Edamame can be steamed, roasted, or microwaved. Drizzle some olive oil over the seeds and add a pinch of kosher salt—microwave for three minutes.

Enjoy edamame as a savory appetizer or a snack in the evening. Edamame contains 11 grams of protein per half-cup, so it’s a great way to get a bit of protein.

6 – Spinach

This dark leafy green vegetable is crunchy with a tangy flavor. Whether you steam it, saute it, or eat it raw, you get 3 grams of protein in every half a cup of spinach.

Add a couple of leaves of spinach to your morning smoothie for some extra vitamins K, A, C, B6, and B2. Spinach is also high in folate, manganese, and calcium.

7 – Tofu

Tofu is made from soy milk bean curd that has been pressed into blocks. It comes in a soft, firm, or extra firm block. Tofu packs 15 grams of protein per half-cup. Tofu has a bland taste, but you can add spices or sauces to it for more flavor. You can also fry it in strips for dipping. Tofu makes a great mid-afternoon snack or main dish entrée at dinner.

8 – Avocados

Avocadoes add protein plus healthy fat to your diet. You can eat them raw or make guacamole, a tangy dip for tortilla chips or carrots. Whether you dress your avocado up or down, they’re incredibly versatile. You can even make a substitute chocolate dessert using avocados. Now that’s versatility.

9 – Tempeh

Tempeh is often called tofu’s closest relative. It has more protein than tofu, 20 grams per half a cup. Tempeh comes from cooked and fermented soybeans. Once this mixture is pressed into a block, it’s called tempeh. Some people say tempeh tastes like mushrooms. You can grill it, saute it, or eat it raw crumbled in your salad.

10. Asparagus

Asparagus is often thought of as a spring vegetable. Fortunately, you can buy it all year round in most groceries. This vegetable is high in antioxidants, folate, fiber, and protein. Some gardeners like to grow asparagus in their backyard. It’s a perennial that comes up every year in the spring. Ask your local gardening store if they carry asparagus and try growing it in your backyard.

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11 – Dried apricots

Dried fruits are often more nutritious than raw fruits. This is the case with dried apricots. One-half cup of dried apricots contains four and a half grams of protein. This sweet dried fruit makes a great snack alternative to candy or chips.

12. Pinto beans

Pinto beans are high in fiber and protein. Like other legumes, you must cook the dried beans before you eat them unless you buy pinto beans in a can. They can be used in soups, dips, and even made into a burger. They are very economical, so keep a few in your pantry when you want a quick protein dish.

13. Lentils

Like all legumes, lentils are full of fiber and protein. They come dried, but you simply cook them 20 minutes to make them soft. After cooking, the lentils can be added to soups, salads, or eaten as a side dish. You can also wrap them in a tortilla for a delicious veggie Mexican burrito.

14. Black beans

Black beans are another economical legume that’s packed with protein and fiber. Like their cousin the lentil, black beans are dried, but you can buy them in the can, too. Black beans add flavor to salads, soups, side dishes, and dips. Store extra cans of black beans for an easy throw-together meal.

15. Chickpeas

Over the past decade, chickpeas have grown in popularity. When blended with lemon juice, garlic, and cumin, chickpeas make a delicious dip called humus. Humus is a protein-rich dip for pita chips, carrots, or celery. If you don’t care to make hummus, use your chickpeas straight from the can on your salad, in soups, or toppings on other side dishes.

Some people like to make crunchy chickpeas. Sprinkle the chicken peas with salt, spices, and olive oil. Then roast them in a 400-degree oven for 20 minutes. These crunchy chickpeas are a healthier alternative to potato chips.

16 – Pumpkin Seeds

Pumpkin seeds give you an impressive 25 grams of protein per half-cup. These crunchy little seeds also contain zinc, magnesium, and healthy fat. You can buy them at most stores, but check to see that they are good quality and organic. Nonorganic brands often use chemicals in the processing of pumpkin seeds.

17 – Hemp seeds

Small but mighty describe hemp seeds. These tiny seeds are packed with protein and add a unique flavor to cookies, cakes, cereals, and smoothies. One downside of hemp is that if you overeat, it can cause diarrhea. Some people have been known to have other side effects such as throat irritation, nausea, high blood pressure, and a sometimes rapid heartbeat. So go easy on the amount of hemp you eat.

18 – Chia seeds

Chia seeds are another tiny seed with significant potential. They contain fiber, magnesium, and omega3s. Omega3 is found in fatty fish. You can sprinkle chia seeds on smoothies, oatmeal, or a lettuce salad. Some people even add them to their drinks.

19 – Flaxseeds

Flaxseeds are often called a superfood. Part of the list of seeds with the most protein, flax seeds also boost a variety of vitamins and minerals such as

Copper
Thiamine
Magnesium
Phosphorus

Add flaxseeds to your morning cereal, or your salad dressing at lunch. You can use flaxseeds in desserts that call for nuts.

20 – Peanuts

The humble peanut has 38 grams of protein per cup. They add healthy fat to your plant-based diet. Chop them, snack on them, or sprinkle them over your morning bowl of cereal for added protein and a nutty flavor. You can also make your peanut butter.

Throw a cup of peanuts into a food processor. Add a little coconut oil and salt. Blend until creamy. Spread on celery or whole wheat bread for your mid-day meal.

Final Thoughts on How to Include Plant-based Proteins in Your Vegan Diet

Plant-based proteins are natural to include in your diet. Choose from legumes, seeds, nuts, leafy greens, or whole grains. Plant proteins are versatile and often go easy on your budget. Saute, roast, grill, or eat them raw. Pairing these plant-based proteins together can increase your daily protein levels. So when someone asks you where you get your protein on a meat-free diet, tell them you get plenty of protein from all the delicious plants you eat.

15 Hacks That Work Better Than Medicine for Anxiety

August 7, 2020 by Power of Positivity

There’s nothing worse than an anxious feeling that cripples you with fear. For some, it’s an occurrence that happens occasionally, but for others, they live in a constant state of unrest as their body is in fight or flight mode continuously. If you’ve been to your doctor, you know that they want to put you on medications to control this mental health problem.

Unfortunately, many of the prescriptions used for General Anxiety Disorder come with side effects. One of the main problems is many of these drugs cause dependency issues. Thankfully, you don’t have to resort to padding big pharma’s pocket to get better. There are many ways that you can control your anxious feelings naturally.

Alternatives to Medicine for Anxiety

If you’ve struggled with your anxiety for any length of time, you will learn some coping skills or hacks. These little tips and tricks can help you get through stressful situations. Here are 15 things you can do to gain control over these anxious feelings without using medications.

1. Grab Some Ice

Grabbing a handful of ice when you’re feeling anxious might seem crazy, but it works. The same theory in this trick is why people cut for relief. The body is unable to process two different sensations at once.

When you hold ice in your hand, the cold nature is a shock to your system. The brain will focus on this sensation rather than your anxiety. It will almost immediately stop the angst you feel as the brain redirects its attention to the icy chill it feels.

People cut their skin to release anxiety because their body focuses on the pain and not the panic and terror they feel. The trick is to use something less harmful to get your mind off your anxious state.

2. Go Outside

Since the body is in fight-or-flight mode, it wants to go. Do you ever have panic attacks that make you want to run and get out of the situation you’re in? Many people can stop their angst by only going outside and taking a deep breath.

It’s incredible how much better you will feel when you breathe in Mother Nature’s goodness and expel all those negative energies holding you back. Who needs medicine for anxiety when you have nature on your side?

3. Drink Hot Coffee or Tea

Drinking something hot does similar things to the brain as holding ice. Grab a big cup of Joe and breathe in the aroma as you take small sips. The warm sensation pulsating through your body will get your mind off your anxiety and onto the fiery liquid, now rushing through your digestive tract.

4. Use Aromatherapy Oils

The use of essential oils in aromatherapy is quite rewarding for the mind. Did you know that by rubbing some lavender oil under your nose and breathing in that heavenly scent, you can get rid of anxiety?

These oils have a way of stimulating the brain to bring about calm. It would help if you experimented with a few of the most popular ones used for angst like lemon balm, valerian root, rosemary, peppermint, sage, patchouli, and ylang-ylang.

5. Journal

Do you ever feel like you just need to get out what’s eating you up on the inside? Why not journal your way to a calmer you? Who needs medicine for anxiety when you can journal out all that’s bothering you?

Write down all the things that are holding you back and keeping you down. It’s amazing how much calmer you can be when you release the negative feelings that are most likely behind your angst.

6. Use Breathing Techniques

One of the most powerful things a person suffering from anxiety can learn is how to do rhythmic breathing. Start by inhaling, holding your breath, and releasing it all to the count of seven. Doing a few repetitions of this will instantly calm you.

The key is that when many people are anxious, they don’t breathe right. When your body is deprived of oxygen, it can cause all sorts of problems. Thankfully, unlike medicine for anxiety, rhythmic breathing doesn’t come with any side effects and can be done anytime and anywhere.

7. Ground Yourself

Anxiety is a horrible feeling, and you need some robust mechanisms to ground yourself. Remember, your anxious state will cause you to think, perceive, and believe things that aren’t true. Take, for instance, being at a traffic light and surrounded by cars.

Your brain may tell you that if you drive forward, you will have a panic attack at the intersection and cause a wreck. The truth is that you are probably a particularly good driver, and you won’t wreck. The problem is that your mind is playing tricks on you.

No medicine for anxiety will give you the power to conquer things as it only masks the issue. It would help if you learned grounding techniques. To ground yourself, look at your surroundings.

Look around and say out loud five things that you see. Now, take your hands and recognize four things you can feel. What about three things you can hear, and finally, two things you can smell. When you get your mind busy on the grounding exercise, it will redirect it from the anxiety.

8. Take a Nap

Napping is a great coping skill for those who have anxiety. Your sleep is restorative, and it will help you to calm down. When you’re sleeping, your mind and body are resetting and repairing damage caused by life’s stresses.

Taking a nap is one of the best ways to treat anxiety. Chances are you will wake to feel much better. Plus, a little rest never hurt anyone.

9. Sit in the Sunshine

Once again, Mother Nature is the best way to combat anxiety. Do you know that many people who have Generalized Anxiety Disorder are often deficient in Vitamin D? This is, even more, a good reason to get outside and sit in the sun.

When you bask in the golden rays, you’re filling your body with the much-needed Vitamin D3. All you need is about 20 minutes in the sun to help with the anxiety and fill your vitamin deficiency.

10. Get Moving

Exercise is the key to managing anxiety. You naturally want to move about when you’re anxious, so use that extra energy for activity. As you’re running, your body is increasing the endorphins in your body to make you feel good?

Your brain’s chemicals are responsible for your anxiety levels. While many medicines for anxiety alter these neurotransmitters, you can do it naturally. Just 20 minutes of exercise three times a week can have a dramatic impact on your mental health.

11. Take a Hot Bath

When you’re in a heightened state of anxiety, your body becomes tense and feels the strain. There’s nothing more calming than a nice, hot bath. Light some candles around the tub and practice your rhythmic breathing while soaking.

Water therapy is something that everyone should invest in, as it’s so beneficial. Sit and relax for as long as you need. There’s nothing better than soaking away the cares of life.

12. Acknowledge the Anxiety

There are many great tips here, but one of the most beneficial things you can do to conquer your anxiety is to acknowledge it. Once you recognize what troubles you, then you can release it. For instance, imagine you’re sitting at a busy traffic intersection, afraid to move forward.

You should say out loud, “I know this is my anxiety, but nothing will happen to me if I go through this intersection.” When you switch roles and recognize that your fears are unfounded, then you take power over the things that often render you powerless.

13. Do Some Research

It’s best to be armed with knowledge. Since anxiety comes in many shapes and forms, you should know what to expect to understand how to handle it. For instance, stress can affect your gastrointestinal tracts as well as your muscles. When you know what’s causing your discomfort, then you can find ways to combat it.

14. Meditate Used Guided Imagery

Turn on meditation and kick back and relax. Allow someone to take you on a journey where you release your tensions. Meditation is a great way to learn breathing techniques, as well as how to deal with stressors. It’s one of the best medicines for anxiety that doesn’t cost a penny.

15. Hug Someone

Did you know that hugging someone for at least 20 seconds can be as powerful as taking an antidepressant? When you embrace someone, you are increasing the levels of oxytocin in your brain. It can help to improve your immune system as well as make your brain chemicals come into balance. Plus, hugging makes you feel amazing, and like you’re not alone in this world.

Final Thought: Don’t Let Anxiety Take Control

It’s easy to let panic and angst take control of your life. Don’t let stressful situations drive you mad. Some of the best medicines for anxiety comes in the way of tips and tricks to deal with it. Prescriptions only mask the problem, but you need to find effective coping mechanisms to stop it.

23 Useful Ways to Recycle Plastic Bags

August 7, 2020 by Lakeisha Ethans

There is no denying that plastic bags are convenient. Unfortunately, a majority of them have a single-use nature, which adds to the overall pollution caused by the prevalence of single-use plastics across the world.

If you want to help save the environment, there’s still hope. You can give them new life by collecting them after you shop prolong their usefulness through recycling.

Here are 23 incredibly useful ways to recycle plastic bags:

1. Reuse Plastic Bags While Traveling

If you’re going on a trip, bring along some of your still-usable plastic bags. They’re versatile and easy to adapt to all sorts of needs while you’re on the go. Here are some things you can use recycled plastic bags as:

· Trash Bin

When you’re eating snacks on a road trip, it’s easy to lose wrappers and packaging in the car as they scatter under the seats. This will attract bugs later on. Instead of putting trash aside to throw later, put them all into a single plastic bag. The bag fits easily into a glove compartment or hangs easily on a hook and will keep the mess contained.

· Laundry Bags

Plastic bags can serve as quick and easy bags to hold dirty clothes, wet swimsuits, and similar items. That way, your fresh clothes won’t get soiled, and you won’t have to deal with any odor for the time being. Given the fact that research shows bed bugs are attracted to dirty laundry, sealing away items that need to be washed can keep you from bringing these pesky creatures back as a souvenir from your trip.

· Detergent Packs

If you’re traveling for a longer amount of time, you may have to do some laundry while you’re out. Having to lug detergent along with you can be a pain, so use small plastic bags to pre-measure individual detergent load amounts.

Here are 22 reasons why you should swear off plastic bags.

· Motion Sickness Relief

If you or anyone in your traveling party have issues with motion sickness, you can use a plastic bag – but not for the reason you might be thinking! Put some cotton balls in the bottom of the bag and add a couple of lavender oil drops. When someone starts getting carsick, pass them the bag, and have them breathe in the scent of the oil to feel better. The oil will relax the person in question and leave them feeling a little more positive.

· Keeping Things Dry

Suppose you’ll be heading out to the water and don’t want to leave your valuables behind on the shore. Put items such as your phone, keys, or wallet into a plastic bag. Blow air into the bag to inflate it, and it’ll be able to float easily next to you, keeping the items inside it nice and dry.

2. For Packing Or Moving

Packing up, especially to move house, can be an arduous task. A surprisingly indispensable part of that process can be all the leftover plastic bags you have unwittingly collected in your home. Here’s how they can be used!

· Packing Material

Many people make use of packing material to keep their belongings safe when moving, especially for more fragile possessions. Plastic bags can do this job well. Stuff the spaces between items with plastic bags to prevent excessive movement. When it comes to high-quality and durable packing solutions, Plastic bag manufacturers USA offer a range of options that are both reliable and environmentally conscious, making your move smoother and more secure.

· Protecting Fragile Items

If you have something priceless that you need to transport for any reason, and it happens to be fragile, consider using plastic bags to protect it. You can place it inside a plastic bag, blow to inflate the pack slightly, tie it up tightly, and then wrap it around with more plastic bags to give it a nice sealed cushion.

· For Garage Sales

Need to declutter? Hosting a yard sale is a common way to get rid of extra items, especially before you move. Let customers at your garage sale cart away their items in plastic bags to encourage more purchasing and make things more convenient for them.

3. Food and Kitchen Uses

The effortlessly adaptable nature of a plastic bag makes it very easy to use in the kitchen and for food-related purposes. Here are some ways to get the most out of them in the kitchen:

· Cake Decoration

Not a fan of pastry bags? They can be quite hard to clean and aren’t cheap. For a simple alternative, place frosting or icing into a plastic bag, squeeze out the air, and twist the top to close it up. Your icing tool should now be in the shape of a cone. Cut off the end of the bag, at the very tip of the funnel, and squeeze the icing or frosting onto your cake as desired.

· Oil Disposal

Many people pour their used cooking oil down the drain, but as that oil dries, it creates greasy fat that is less than positive for drainage systems and a real inconvenience for plumbers when they do need to fix clogging caused by oil residue buildup. Instead, let the oil cool, then pour it into a plastic bag. Seal the bag and throw it out with the rest of your trash, and your drains will thank you.

· Dough Coloring

Mixing in food coloring properly can be difficult when you’re trying to evenly coat dough. Instead of getting your hands stained all the colors of the rainbow, try using a plastic bag to work the coloring in. Simply place the dough into a bag, add your food coloring, and knead the mixture through the bag until you’re happy with its appearance.

· Pan Greasing

Tired of getting your hands slippery after you use butter to grease a pan? Pick up your shortening or butter with a plastic bag and use that to hold it as you rub it away.

· Chocolate Melting

There’s nothing wrong with using a bain-marie or a bowl in the microwave to melt chocolate, but you can also use a plastic bag. Get some warm water in a pan, making sure not to boil the water. Place chocolate into a plastic bag, preferably one you can seal or very tightly close, then put the bag into the warm water pan. Leave to melt, then seal the bag off like you do to decorate cakes, and you have a convenient way to soften and pipe chocolate all in one go.

· Storage For Grated Cheese

Instead of busting out the grater every single time you want some cheese, grate the whole block in one batch. Then, store the rest of the cheese in a plastic bag and seal it shut. This way, you can quickly get grated cheese whenever you want.

· Marshmallow Softening

If your marshmallows have hardened after storage, you can soften them again with this easy trick. Place marshmallows into a plastic bag, preferably one you can seal or very tightly close. In a pan, warm up some water – not too hot! – and then place the plastic bag of marshmallows inside. The warmth in the enclosed space will warm up the marshmallows, softening them up for consumption.

4. For Pets or Animals

Have pets? Just love animals? The plastic bags you have may be useful to them in surprising ways! Here how you can use your recycled plastic bags for the animals around you:

· Cleaning Up After A Dog

When walking your dog, likely, he or she will occasionally stop along their route to “do their business.” As a responsible pet owner, you have to clean up after them. Bring along some small plastic bags to pick their waste up with, then turn the bag inside out to keep the debris inside without ever dirtying your hands.

· Feeding Birds

Have birds that scavenge for food during the colder months? Mix peanut butter and birdseed in a plastic bag, preferably a sealable one. Mix the contents well inside the bag. Finally, place the resulting food mixture onto a pinecone or a net bag. The birds will love this easy treat!

· A Makeshift Water Dish

If you go out for a hike with your furry friend, consider using a sealable plastic bag as a portable water dish if you don’t have one of your own. Fill the bag with water and hold it open for your pup so they can have a nice drink.

5. Cleanliness Uses

It’s not easy to notice the many cleanliness-related uses that plastic bags can perform. The possibilities are nearly endless. Here are some of our favorite ways to used recycled plastic bags to keep things clean:

· Trash Can Liners

Throwing trash directly into a trash can means you have to clean that bin regularly to get rid of leftover gunk, especially from wet waste. Instead of buying specialized trash bags, just recycle plastic bags you already have. Place the plastic bag into a trash bin to line the sides, then simply tie the bag and throw it out once it’s full.

· Hand Cleaners For Sand

Sand gets everywhere quickly. If you’re at the beach and need to clean off the grit before digging into a sandwich, you’ll want to have baby powder in a sealed plastic bag. Place your hands into the baby powder, then shake them and rub them outside to get rid of any lingering sand granules.

· Throwing Dirty Diapers

To make sure soiled diapers don’t unfurl or reveal themselves in a trash bin, first put them into a plastic bag and tie it up tightly. This keeps the odor locked in and allows you to easily dispose of them or bring them outside to take them out directly. You can also do this for similar products, like sanitary pads.

· Baby Wipes

Thrifty parents have found ways to save money by making effective substitutes for baby wipes that make use of recycled plastic bags. Start by putting paper towels in a sealable bag. Make sure the paper towels are soft. Add in a mix of one teaspoon of baby oil, a third of a cup of water, and one tablespoon of antibacterial soap of a gentle variety. Use the mixture to dampen – not completely soak – the paper towels, then use them to clean up your little one.

· Stay Clean And Cool Outdoors

If you’re out on a walk or to exercise on a warm or hot day, this trick can keep you feeling fresh. Soak a washcloth in a mix of lemon juice and water, then place it in a sealable plastic bag. Whenever you need it while you’re out, simply use it to wipe yourself down. You can also freeze washcloths instead to bring along in a plastic bag to give yourself some cold relief on the road.

Final Thoughts On Trying These Creative Ways To Recycle Plastic Bags

Recycling plastic bags is a great way to reduce your carbon footprint in the world. With some thoughtfulness and positive thinking, you will slowly be able to lessen your reliance on these bags as time goes on!

Weekly tips, affirmations, and small actions to feel your best.

They love to read at an early age.

They love spending time alone.

They have an insatiable curiosity.

If your child is a creative genius, they might get bored in school.

Gifted children have remarkable creative skills.

They have a strong memory.

A creative genius may have an old soul.

Every day is a day to shine. Shine on!