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Science Explains Why Every Person Should Work on Core Strength

February 2, 2020 by Power of Positivity

Picture a marionette in your mind. It moves by the grace of the puppet-master on strings attached to wood. The puppet can only bow to its audience when the puppet-master so directs the lines. Now envision your body bowing to an audience. That’s why developing core strength is so critical.

Now envision a person lying on the couch or someone hunched over a computer keyboard all day. Sedentary people suffer back, neck, and shoulder pain and headaches. Exercises can strengthen these areas, but the main focus is on the abs. It’s from the abs that strength in these other areas come.

We use our abs for almost everything. When you lift your body from a sleeping position to get up, you’re using your abs. When you lift the baby, you’re using your abs. Turning around to back your car out is using your abs. What does science say about the core?

What Exactly Are The Abdominal Muscles?

The abs stretch from one side of the spine around the body to the other side of the spine. They reach from just beneath the ribs down to the hips. There are six abdominal muscles, all of which facilitate the movement of some kind. It’s the four largest abdominal muscles, though, that form the core and become strengthened with exercises.

The rectus abdominus is a flat sheet of muscle lying closest to the spine. The other three layers of abdominal muscle lie over this. On either side of the waist are the external and internal obliques. These help you bend forward and from side to side and twist the torso.

Layered over and between these is a sheet of abdominal muscle called the transverse abdominus. This muscle is responsible for protecting the vital organs, supports posture, and it’s what moves when we inhale and exhale or suck in our stomachs to appear thinner.

What The Abdominal Muscles Do For Your Core Strength

Your abdominal muscles form the basis of your core strength. You cannot separate one from the other.

Stability is the name of the abdominal muscles game, says science. The lower back or lumbar spine, hips, and pelvic area muscles contribute to optimal core stability. This stability is essential to everyone but especially to athletes and seniors. Weak muscles in this area leave the body open to injury.

The ab muscle groups

The ab muscle groups involved are the latissimus dorsi, the quadratus lumborum, erector spinae, and the transversospinalis group. Together, they provide stabilization from all sides. Lift a leg to begin exercises, and you won’t tip over. Reach for something without holding a supporting chair or a grab bar, and you won’t fall over.

It’s hard to live normally if your midsection isn’t stable. Picture a table groaning beneath the weight of a Thanksgiving feast of epic proportions. Then the legs of the table fold, which collapses the table. That’s how a senior feels or an athlete whose legs won’t carry either of them to the finish line (or at least the kitchen.) Their abs or mid-sections aren’t strong enough.

Another smart reason for developing core strength is preventing injury. Cramps in the calf hurt, and they always seem to occur in the dead of the night when you’re sound asleep. Without a strong middle, back injuries happen to the lower back, shoulders, and upper back and neck — these affect which can cause calf cramping in the night.

When the back is injured, the nerves controlling another part of the body are involved. An injury to the right side of the lower back or lumbar spine affects the left hip, leg, knee, and ankle. An injury to the left side of the upper back or thoracic spine affects the right shoulder and arm. Keep those ab muscles strong, and the arms and legs will be, too.

How Can One Improve Their Core Strength?

You must have core strenght to provide stability for the body and avoid injury. Before beginning exercises, though, the muscles need to be stretched. We wouldn’t think of donning a pair of socks without stretching them first. Stretching the socks loosens and lengthens the fibers of the textile. Unstretched, the sock wouldn’t cover half our foot. Stretched, it goes up to the ankle. It’s the same with our muscles.

Muscles and muscle groups operate without stretching, but it’s not good for them. We get cramps and tired, achy muscles when we don’t stretch them. The muscles are scrunched up in a knot. Stretched muscles are elongated and more supportive of the movement which contracts them.

With that said, simple ab stretches involve reaching for the ceiling for a count of 20, reaching for the ankles side to side for a count of 20, and falling into a warrior pose. Stand with the legs far apart and arms outstretched to the sides. Slowly turn to the left with the left leg bent with the knee above the foot, and the right leg stretched out behind. Bring the arms parallel to the legs. Hold for a count of 20. Do all these stretches three times for a count of 20. Now you’re ready for ab exercises.

Exercises to Add to Your Core Strength

1 – Bridge

Lie on the floor or a yoga mat. Lift the knees and hold them together with feet flat on the floor. Place arms flat on the floor beside the body. Lift the hips. The body should be aligned with the knees, back straight, looking like a straight line. Hold for a count of 20 three times. The abs will contract to hold the body in this position, which strengthens them.

2 – Planks

Lie on your stomach. Bend the arms beside the head and shoulders for support. Lift the body upuntil it’s resting on the arms and toes. Legs together, body in a straight line. Hold for a count of ten three times. The abs will contract to keep the body properly aligned.

3 – Side Plank

Lie on one side. One forearm will hold the body up with the other arm resting along the body. The legs will be together. Lift the body up using the forearm. The body will be supported with the feet and your forearm. The body will be a straight line, only sidewise. Cross the feet for better support. Hold for a count of ten three times. The abs all around the torso will tighten up in order to prevent sagging and keep you in a straight line.

4 – Abdominal Stabilizing

Lie on the back with knees together. Slowly lift the legs with the knees still together and bent 90 degrees. You should look as if you’re on your hands and knees, only upside down. The arms will be raised straight above the body. Hold for a count of 20 three times. This teaches the body balance and stability.

5 – Abdominal Stabilizing, Part 2

Lie on the stomach with arms above the head and feet shoulder-width apart. Slowly lift the arms and legs as high as you can. Hold for a count of 20 three times. This also balances and stabilizes the body.

6 – Reverse Sit-Up

To get at the muscles beneath the four abdominal muscles as well as the muscles in the lower back and hips, you need to aim the body at those muscles. Lie on your back. Lift the legs, knees together and toes pointed, as if they’re aimed for the ceiling. Arms are beside the body. Now lift the hips toward the ceiling, which will push the legs toward the ceiling. Do this ten times with three repetitions. This exercises every ab muscle from ribs to hips deep down beneath the four upper ab muscles.

Learn how to lose those love handles.

7 – Side Crunch

This works out the obliques on the sides of the waist. Lie on your right side with legs together, and knees bent 90 degrees. Now turn the torso toward the ceiling instead of to the side. With arms bent and hands behind the head, lift the torso toward the hips. Do this ten times with three repetitions before turning to do it on the left side.

8 – Mountain Climber

Get on your hands and knees. Straighten the legs out and rest the bodyweight on hands and toes. Bring the left knee toward the right shoulder. Now bring the right knee toward the left shoulder. Now increase the tempo until you’re almost imagining that you’re racing up a rocky mount, all the time keeping the back straight and the knees aimed at the shoulders properly. Do this for a count of 20 with three repetitions. This exercises every ab muscle there is.

9 – Practice Pilates

Pilates offers you an impactful workout in just a few minutes of your time. Lie on the back with arms beside the body and legs together. Lift the legs toward the ceiling. Slowly lower one leg until it’s just inches off the floor but not on it. Raise the leg back and lower the other one the same way. Do this for a count of ten three times. Now lower both legs to just inches off the floor and not on it. Do this for a count of ten three times. This works out the inner ab muscles beneath the big four for a tighter core.

Final Thoughts of Working on Developing Core Strength

The torso balances and provides stability for the whole body. It prevents injury. To do all this, though, the body needs to be exercised. You need core strength to accomplish even the most mundane of daily tasks. But unfortunately, most people consider working out a chore until they have to pay the doctor to receive treatment for injuries.

Researchers Explain the Causes and Symptoms of Psoriatic Arthritis

February 2, 2020 by Power of Positivity

Psoriatic Arthritis currently affects about 1 million Americans. This severe and progressive disease may manifest with or without any signs of the skin irritations of psoriasis. However, those suffering from that disorder are more at risk of eventually developing the accompanying arthritis symptoms.

Ongoing research continues to pinpoint the exact cause of this painful, debilitating affliction. Early detection is key for slowing and controlling the progression of the disease. So it’s of great benefit to understand any possible risk factors carried by yourself or your family.

Both natural and prescription treatments are available. It may be possible for traditional remedies to help alleviate inflammation and pain associated with the degeneration of joint tissues. Combining natural therapies with prescription meds may be necessary to prevent joint damage and maintain an optimum quality of life.

What is the cause of Psoriatic Arthritis?

Although there is no universally agreed-upon cause of psoriatic arthritis, many recent studies classify the disease is an auto-immune disorder in which the’s body natural defenses begin to attack healthy connective tissue.

Studies indicate there could be genetic factors that may place some individuals at higher risk. There are also indications that environmental factors or physical trauma may trigger the onset of the disease.

Psoriatic Arthritis Symptoms.

Although the direct cause of psoriatic arthritis may not be known, the symptoms are easily recognizable as they begin to display themselves. They may include:

Sporadic joint pain/swelling
Foot pain
Neck and lower back pain
Morning joint stiffness
Swelling in the fingers and toes
Red and white psoriasis patches on the skin
Nails pitting or separating from the nail bed
Tiredness
Eye infections such as pink eye
Loss of range of motion in the affected joints
Joints become red and warm to the touch
Shortness of breath

The above indicators will generally begin to manifest in individuals between 30-50 years of age, but they can sometimes start in childhood. About 10%-15% of those who have psoriasis will eventually develop evidence of arthritis.

If you have psoriasis and begin to experience joint pain, you will want to see your doctor and discuss possible outcomes and treatment plans. X-rays, blood, and joint-fluid tests can help in an accurate diagnosis to prevent future joint damage and discomfort.

Chest pain or shortness of breath may be caused by an inflammation of the lungs, chest wall, and even the aorta. The cartilage linking your ribs and breastbone may become inflamed, making breathing painful. This scenario is a less common manifestation that people living with psoriasis should also be aware of.

Your doctor may initially recommend nonsteroidal, anti-inflammatory medication to prevent your body’s production of certain irritating chemicals. However, with a bit of research, you may be able to assist your body naturally through diet changes and other treatments. Though prescription meds may become necessary, there are often side effects that you’ll want to avoid for as long as possible.

Foods to Heal Psoriatic Arthritis

After consulting a rheumatologist and possibly a dermatologist, about half of people living with psoriatic arthritis have opted to use alternative medicine and dietary recommendations to help manage their condition. Ongoing research continues to demonstrate the enormous benefits of dietary or herbal remedies, with some current breakthroughs that are well worth noting.

Some specific foods that are known for their anti-inflammatory benefits have significantly added relief to sufferers. A few of the most cited include the following.

1 – Fatty Fish.

Oily fish such as tuna, salmon, mackerel, and sardines are packed with anti-inflammatory omega-3 fatty acids. These are some of the most potent and effective foods to heal psoriatic arthritis. Research indicates that a daily dose of over 3 grams can significantly reduce stiffness and painful joints. This amount is a relatively large dose, so speak to your doctor about the best supplements. A combination of food and pill forms may be one preference.

2 – Apples.

The bioflavonoids quercetin and rutin found in apples are potent aids for protecting the body from inflammation. They also promote cellular health and increased blood circulation. Additional sources of these bioflavonoids include chamomile tea, citrus fruits, celery, onions, and green peppers.

3 – Almonds.

Almonds are the most excellent non-meat source of vitamin E, which promotes healing and the growth of cartilage. Maintaining optimal levels can help keep joints supple for a full range of motion.

4 – Mangos

Mangos contain not only vitamins A and C for promoting healthy skin, but studies have revealed they contain an inflammation-fighting compound called mangiferin. Fortunately, you can purchase mangos year-round as the primary source for this compound. And, they offer significant benefits to all auto-immune disease sufferers.

5 – Vitamin D Enriched Foods

People living with Psoriatic arthritis tend to be deficient in vitamin D, which is critical to maintaining skin health. Fortified milk is one source of this vital vitamin. It occurs naturally in cheese and fortified foods as well as being present in oily fish.

Dairy products may not be the right choice for some. If you find dairy foods do not agree with you, try other natural and fortified vitamin D sources.

6 – Turmeric

Information on the many benefits of this traditional spice has been abounding recently. Tumeric is much-touted for containing the anti-inflammatory compound curcumin, and studies indicate the spice may be as effective as many NSAIDs for pain relief. You’ll find there are a variety of ways to add turmeric to your diet without being overwhelmed by the taste.

A Note on Fasting for Your Health

Introducing a periodic, short period of fasting into your overall diet can allow your body to cleanse itself from built-up toxins. As a result, all those changes you’re making to your diet may be more effective as foods to heal psoriatic arthritis damage and inflammation. Your fast can be as simple as limiting the number of hours in which you are allowed to eat each day or limiting yourself to just one meal on certain days.

Foods to Avoid

Along with the many beneficial foods, a list of foods to avoid is a valuable resource when treating psoriatic arthritis. These foods can cause inflammation and joint pain and should be eliminated from a sufferer’s diet as much as possible.

Some foods may appear on both do, and the don’t eat lists, depending on your source. In these cases, you will need to do your research and consider your sensitivity to the questionable food source. Some people tend to have a more negative reaction to certain food compounds and should avoid them as irritants. Talking to a nutritionist along with your dietary history, will determine what to keep and what to eliminate from your diet.

Age is also a factor. After the age of 25, your body begins to manufacture less of certain critical enzymes needed to combat the effects of unhealthy food choices on joint tissue. So avoiding these foods becomes even more essential and paramount in alleviating debilitating, irreversible joint damage.

Some foods are just universally bad for anyone experiencing joint pain and inflammation. Becoming aware of how these foods potentially affect people with psoriatic arthritis is an essential step in the natural healing process.

This green lemon-ginger juice aids you in the fight against inflammation.

Some crucial foods for anyone to avoid to hinder joint inflammation and undesirable weight gain are:

Gluten: encourages inflammation and “leaky gut,” which allows damaging bacteria and other compounds into your bloodstream
Processed foods: contain high amounts of Omega-6 trans-fats that trigger inflammation
Blackened and barbequed foods: inflammatory compounds are often generated by the cooking process, causing irritation and destroying necessary sustaining enzymes
Alcohol: too much alcohol consumption releases toxins that cause inflammation throughout the body. To avoid these issues, men should limit alcohol consumption to 2 drinks per day, women to 1 drink.
Sugar: leads to leaky gut and inflammation; this includes many sugar substitutes

There are numerous lists of foods to avoid available on the internet for informational, comparative purposes. Making informed dietary decisions can set you on the road to recovery without the dangerous side effects of some prescription meds.

Final Thoughts of Overcoming Psoriatic Arthritis

A diagnosis of psoriatic arthritis doesn’t mean you must resign yourself to a lifetime of suffering. You have many choices regarding treatment plans, including adjusting your diet and lifestyle, to better promote personal healing.

The earlier you begin to notice potential symptoms of arthritis accompanying your psoriasis, the sooner you can start to reverse debilitating pain and joint discomfort. Your best defense may be to know the most critical nutrient supplements. Thus, you will how to avoid negating their effectiveness with poor dietary choices.

With these useful tips, you can maintain an active, fulfilling lifestyle despite your ongoing battle with psoriatic arthritis. Therefore, for those who are willing to make and implement a plan for continued awareness and healing, the prognosis for the future is an encouraging one.

10 Things That Make Kids More Mindful

February 1, 2020 by Power of Positivity

Mindfulness practices have found a much-needed home in the West. For many reasons, there is perhaps a no better time to teach kids how to become mindful individuals.

What is Mindfulness?

“[Mindfulness] is the opposite of absent-mindedness. Whenever we’re lost or confused about what to do, we can simply come back to the present-moment experience.” ~ Joseph Goldstein, ‘Mindfulness: A Practical Guide to Awakening’ (Source)

The origins of mindfulness are traced back to ancient India and Nepal some 2,600 years ago. It was at this time and place when Siddhartha Gautama – who’d later become the Buddha – taught his followers the concept of sati.

The Pali word sati roughly translates to the English word ‘mindfulness.’

Jon Kabat-Zinn, the creator of the Mindfulness-Based Stress Reduction (‘MBSR’) program, defines mindfulness as: “…paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

On the surface, being mindful seems to be a rather simple concept. However, one soon discovers that ‘simple’ in no way means easy.

Unpacking Kabat-Zinn’s definition of mindfulness serves as a viable framework for helping explain why the practice is difficult for the modern person.

“…paying attention.”

Um, yeah, many of us – if not most – aren’t too good at paying attention. Daniel Goleman, Ph.D., author of the book ‘Focus: The Hidden Driver of Excellence,” recalls a conversation with an advertising representative, who told Goleman:

“Today, you have to keep it [client presentations] to a minute and a half. If you don’t grab them by then, everyone starts checking for messages.”

Really? Can’t people keep their phones in their pockets for 90 seconds while someone makes a presentation?

You may have also heard about the famous “goldfish” study, where researchers insist that the average human attention span is shorter than that of our freshwater friend. Great.

“…on purpose.”

When we pay attention to something “on purpose,” we’re exercising two attentional faculties: directed attention and sustained attention. Directed attention is where we voluntarily choose the ‘object’ of our focus (e.g., a presentation). With selective attention, we ignore the presence of potential distractions for a while to focus on one thing (e.g., a task.)

Sustained attention can only develop through disciplined effort – and people (understandably) need to have a good reason to exert it. Therein lies the problem.

Unless something truly captures our fancy, it’s all too easy to tune out. Which is what we do most of the time.

…in the present moment.”

The human mind is continuously ruminating about the past or projecting into the future. If you observe your mindstate, you’ll feel a gentle“tug” as your mind seeks the next moment – and then the next. Never allowing you to settle into this moment.

We can easily observe this phenomenon on our morning commute. People always want the traffic to move. Why? There is usually no good reason.

The Evidence for Mindfulness

Evidence supporting the benefits of mindfulness (and mindfulness meditation) in adults is convincing. Prestigious universities like Harvard, Yale, and Stanford are on board, as is the U.S. military, and corporations such as Google, Apple, and Nike.

Why? Because it works.

Thousands of rigorous research studies have reached the same conclusion. A Harvard professor by the name of Sara Lazarone conducted an early study. Her 2011 research was among the first to document the effects of mindfulness (MBSR) training on brain structure and function.

Lazar’s conclusion:

“…[mindfulness] is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing [a type of metacognition], and perspective-taking [i.e., empathy].” (Emphases added.)

Until recently, the vast majority of mindfulness research focused on adults. Fortunately, smart people in high places decided it was time to introduce mindfulness practice to children.

The results thus far look promising.

– In a study of 64 second- and third-grade students (7-9 years old) published in the journal Psychology, mindful awareness practices (MAPs) “showed gains in behavioral regulation, metacognition, and … executive control.”

– In a study of early adolescent students, a mindfulness education program improved self-reported measures of optimism and self-concept.

– A study of contemplative practices effects on teacher and student outcomes were “…positive,” including on “…the health and well-being of teachers … [and] students who are at risk of reacting to stress in ways that are destructive.”

10 Things That Make Kids More Mindful

“Mindfulness … [has] beneficial effects on the emotional wellbeing, mental health, ability to learn, and the physical health of school students.”

~ Katherine Weare, ‘Evidence for the Impact of Mindfulness on Children and Young People’ (Source)

Without further ado, here are 10 (fun!) ways to teach kids to be more mindful:

“Strike a Pose!”

A fun way to get kids into mindfulness is by having them pose like their favorite superhero! This exercise engages the child’s creativity and focus and is a great way to boost their self-confidence.

Ask the child who their favorite superhero is (e.g., Wonder Woman, Batman, Superman, etc.). Then tell them to pose like their idol.

Tip: if they’re having trouble coming up with something, do an image search online, show it to the child, and see how accurately they can duplicate the picture!

Breath Buddies

Have a young child pick out their favorite stuffed animal. Ask them to try and balance the toy on their belly while taking a big breath. As an added challenge, tell them to watch the rise and fall of their belly while balancing the toy.

This is an excellent and fun activity for teaching young kids concentration and focus.

Tense and Release

Starting with at the feet, gently and slowly tighten the toes and then the whole foot. Work your way up with the child, having them tighten and squeeze their calves, upper legs, abdomen – all the way up to the scalp.

Tense and release are a common meditative practice that both releases muscle tension and enhances focus.

Body Scan

Body scanning is another popular meditative technique for improving concentration. Here are step-by-step instructions on how to perform a body scan.

1) Sit comfortably in a chair or lie down.

2) Bring your attention to your body.

3) Take a few slow, deep breaths.

4) Feel the sensations of your feet on the floor. Pressure, tension, heat, tingling, etc.

5) Next, notice the feelings of your legs against the chair. Then the back, abdomen, chest, upper and lower arms, neck, face (including eyes and jaw), and the top of the head. Finally, feel the sensations throughout the whole body.

Make a Glitter Jar (Fun!)

While a simple project, a ‘glitter jar’ can teach kids the power of being mindful. It’s also an informal “introduction” to “meditation” – and has powerful effects of calming mind and body.

Here’s what you’ll need: a small jar, clear glue, glitter, a few drops of food coloring (optional), hat water, and a whisk.

Instructions:

1) Fill the jar with 20% glue and 80% hot water. Mix with the whisk.

2) Add 1-2 tablespoons of glitter. (To make it extra fun, add the glitter of different colors.)

3) Add a couple of drops of food coloring (optional, but recommended. Think of a lava lamp.)

4) Put the lid on and give it a good shake.

5) Unscrew the cap and allow the mixture to cool for a while. (Tip: for safety reasons, place the jar out of the reach of children during the cooling phase.)

6) After the liquid cools, tighten the lid and seal it with super glue.

Name the Emotion

Challenge your child to stop and name at least one strong emotion per day. Ask them to describe the feeling. If they can’t, ask some leading questions like:

– When you’re upset, how does your tummy feel?

– Can you feel the butterflies in your stomach when you’re excited?

This exercise teaches kids the valuable skill of emotional regulation (i.e., “emotional intelligence”).

Be Mindful While Eating a Raisin (or some other treat)

Mindful eating is an unappreciated yet powerful mindfulness exercise. Here’s how it works:

1) Pick up a raisin.

2) Carefully examine the raisin’s texture. What do you see?

3) Feel the raisin. Describe it.

4) Put the raisin on your tongue. Do not bite yet. How does it feel and taste?

5) Slowly chew the raisin and notice any flavors.

Count the Sounds

This is a mindfulness listening exercise and an excellent way to teach directed and sustained attention.

Stop and notice the sounds all around. It may be the humming of a refrigerator, the sound of an animal call, or the nearby traffic. With a relaxed but focused mind, count how many noises you can hear in one minute.

“Let’s wash our hands!”

Here’s another straightforward yet powerful mindfulness exercise for kids. Slowly washing the hands, one notices just how relaxing this routine activity can be.

Notice the sounds of running water, the feel of the soap, and the sensations as the hands are rinsed. Feel the cloth of the towel as you dry.

How does it feel?

Sending Kind Thoughts

Ask your child to picture someone in mind. It may be a friend at school or someone else. With the eyes closed, teach them to send loving, kind thoughts like:

– May you be happy.

– May you be peaceful.

– Finally…May you be strong and healthy.

Then, have the child send themselves kind and loving thoughts.

How to Make Blackberry Syrup for Cough and Cold Care

February 1, 2020 by Power of Positivity

Are you fighting off the ravages of cough or the common cold? Whip up a batch of this blackberry syrup for natural relief.

Getting sick is always stressful. Depending on if you have the flu or a cold, you might be bedridden for days. This is where medicine comes in. The problem is that most over-the-counter medications don’t shorten colds. They’re full of additives and dyes that you don’t want.

There is a growing trend of people ditching modern medicines and going back to our natural roots. One of the remedies used since ancient times is blackberries. The entire plant has medicinal purposes and is consumed in various ways like tea or syrup.

Today, we are going to discuss the health benefits of blackberries. We are also sharing a recipe on how to make your blackberry cough and cold syrup. This recipe will help with the common cold and flu symptoms, such as fever, coughing, and weakness. Based on the research, it will shorten your cold’s duration, so you’ll feel better sooner.

Why You Should Eat Blackberries

The blackberry has been around since the beginning of time. The specific history of blackberries isn’t known. However, some texts support the medicinal use dating back to the Greeks.

The Greeks used blackberries for the treatment of gout. The Romans used to brew tea to remedy various illnesses. Native Americans use it for stomach ailments. It turns out that their thinking wasn’t far off.

Blackberries provide many health benefits that are well documented by science. Modern natural medicines include blackberries in their ingredients. The blackberry plant itself can be used up from the roots to the leaves. Each part contains various medicinal properties and antioxidants.

The Benefits of Blackberries

There are many health benefits associated with blackberries. Many of which are documented in aid of helping illnesses, including cancer. Benefits to blackberries are as follows.

1. Full of vitamins and antioxidants

Blackberries contain vitamins A, B, C, E, and K. Potassium, magnesium, calcium, and the antioxidant anthocyanins are also present. Vitamins are a crucial part of anyone’s diet and health.

A single cup of blackberries contains half of the recommended dose of vitamin C. Vitamin C has many benefits. It aids in the healing of wounds, shortens the duration of colds, absorbs iron, and prevents scurvy. It reduces free radicals by acting as an antioxidant.

Vitamin A is essential for eye health, healthy immune system function, skin health, bone growth, and healthy teeth.

Vitamin K helps the clotting of your blood and aids in bone health. Deficiency in Vitamin K can result in bone fractures, bruising, or blood in your urine or stool.

2. Boost brain health

Studies show that blackberries can help boost cognitive skills because of the high concentrations of polyphenols. Polyphenols are antioxidants that battle free radicals. They may reduce brain inflammation and memory loss that is often seen in aging.

3. Help reduce inflammation

Blackberries don’t only reduce inflammation in the brain. Studies show that it can help with arthritis and other inflammatory conditions.

4. Treat stomach issues

One study found that those who suffered from stomach ulcers benefited from blackberries. It reduced the size of their ulcers by as much as 88%.

5. A high concentration of phytoestrogens

Research shows that blackberries are especially beneficial to women. They have lots of phytoestrogens. Phytoestrogens are plant estrogens. Recent studies show that phytoestrogens may help in the prevention of both breast cancer and cervical cancer for women.

6. Reduce blood sugar levels

Blackberries contain the mineral manganese. This mineral is frequently overlooked but is key to a healthy immune system and bone development. It’s responsible for metabolizing cholesterol, forming collagen, preventing osteoporosis. It also reduces blood sugar levels. Polyphenols have shown to lower the risk of diabetes and boost insulin sensitivity.

7. Help treat the common cold

Vitamins and antioxidants play a significant role in your immune system function. Vitamin C, in particular, can help shorten your cold and relieve your symptoms faster. Blackberries contain many of the vitamins proven to shorten colds and coughing.

8. High tannin content

Blackberries have a high tannin content. Tannins help to reduce diarrhea and hemorrhoids, lessen bleeding, and tighten up tissues. In Germany, blackberries are often used as an astringent. They recommend them for irritations of the mouth. Sore throats due to coughing or infections should also use them.

9. Good source of fiber

Getting enough fiber remains an issue for many people. Low fiber diets have shown to cause health issues such as constipation and stomach pains. It can even lead to more severe health issues like an increased risk of heart disease. High fiber diets will help you lose weight, lower your cholesterol and blood sugar, and provide healthy gut bacteria.

It turns out that a high fiber diet can ease depression…learn why.

10. Prevention of heart disease and cancer

Cancer and heart disease link to a poor diet, among other factors. Studies found that the extracts found in blackberry juice may lower your risk of heart disease.

The specific extracts found may prevent the spreading of cancer and tumor growth. While it’s not a definite cure-all, it’s promising results. However, more research will need to be completed.

Elderberry Versus Blackberry

Elderberries have become popular lately because of the antioxidants and healing properties they have. Many natural medicines are currently including them in their common cold syrups and for a good reason.

It’s part of the berry family and is like the blackberry when it comes to the benefits. One difference is that it contains more antioxidant properties than blackberries.

This doesn’t necessarily make the elderberry better. Elderberries are still undergoing research, so the true benefits aren’t known. However, many homeopaths will make elderberry syrups and include blackberries for added benefits. Whether this truly makes a difference or not is not known.

The main difference blackberries have, and their advantage is the research. Countless studies have been conducted for decades on blackberries and their benefits. This gives the blackberry an edge when it comes to making any type of remedy.

Try it out for yourself and see what your results are.

Read the research regarding elderberry supplementation.

How to Make Your Own Blackberry Cough and Cold Syrup

Nobody likes getting sick. Unfortunately, it happens to even the healthiest people. When a cold or the flu strikes, you can be stuck with symptoms like fever, headaches, chills, coughing, and a stuffy/runny nose. Even after your cold ends, you could still be suffering from coughing that won’t go away.

The good news is that you don’t have to suffer. Making your own cough and cold syrup is surprisingly simple. It merely takes a few steps and a few ingredients, although you do have the option of adding in different herbs and spices too for combined effects.

Without further ado, these are the steps to making your cough syrup.

Blackberry Syrup Ingredients:

4 cups blackberries
1 cup raw honey
1 tsp of cinnamon
2 quarts water
1 cup of vinegar (optional)
1 Tbs whole cloves (optional)

Directions:

There are two ways to make this with the first set of instructions being a long way, but you will get more syrup out of it.

Blackberry syrup #1

Wash your berries thoroughly.
In a large saucepan, combine the berries and water and bring to a boil.
Simmer until the berries are very soft. This will take around one hour.
Strain into a glass or stainless-steel bowl.
Run the pulp through a food mill.
Discard any seeds and pulp.
Return the juice into the saucepan, add in the spices of your choice, and simmer for 20 minutes.
Strain the spices and let the juice cool to lukewarm.
Add in honey and stir until dissolved.

Blackberry syrup #2:

Wash berries thoroughly.
Place berries in a glass bowl and pour vinegar over them.
Let stand for 24 hours while stirring and pressing occasionally.
Strain the mixture and squeeze as much juice out as possible.
Place into a large saucepan and bring to a boil.
Add honey and cinnamon and stir frequently.
Bring to a hard boil for five minutes, then leave to cool.
Store in a glass jar.
When you want to use the syrup, add 1 to 2Tbs to a glass of hot water and sip.

There are various types of syrup you can make and add as many or as little spices as you want. You can even add elderberries for additional benefits.

Final Thoughts on the Blackberry as Medicine

Blackberries have been used as medicine since ancient times and are still used today. Studies support the use of medicinal purposes because of the health benefits it has. It’s full of antioxidants and vitamins that will help your well-being. Blackberries are the ingredient you need to have if you want a more natural approach to medicine.

Whether you consume them raw or make jelly out of them, you can still reap the benefits. If you hope to shorten your cold’s duration or lessen cold symptoms like coughing or a fever, then give the recipe above a try.

Doctors Explain What Happens to Your Body if You Develop Osteopenia

February 1, 2020 by Power of Positivity

For those who are unfamiliar with osteopenia, it is a condition that causes a decline in bone mineral density. And if left untreated, low bone mineral density can eventually lead to osteoporosis, which is a condition that makes bones more susceptible to fractures.

December of 2019 statistics show that over 34 million Americans struggle with osteopenia, and a significant number of these individuals do not realize that they have developed the condition. Although osteopenia is usually part of getting older, it doesn’t necessarily have to be that way. The best way to go about lowering your chances of developing this bone-robbing disease is by familiarizing yourself with the symptoms and taking steps to safeguard your bone health.

WHO IS MOST AT RISK FOR DEVELOPING OSTEOPENIA?

When it comes to osteopenia, also known as low bone density, the condition can affect both men and women alike. However, statistically speaking, the disease is far more common among women. And this is for several reasons. Firstly, from a purely physiological standpoint, women naturally have less bone mass than men. They also can’t absorb as much calcium as men either. These two factors alone can significantly increase their chances of developing low bone density as they get older. Beyond that, women who have entered menopause, among many other symptoms, also must contend with lower estrogen. Additional factors that can increase the likelihood of developing low bone density in both men and women include

1 – Age factors

According to an article published in Johns Hopkins Medicine, the publishing arm of Johns Hopkins University, the rate of bone resorption naturally starts to outpace bone formation by the time an individual reaches the age of 50. And this is especially true for women who are either transitioning into or who have already settled into menopause.

2 – Eating disorders

While they may not be as common among older adults, many individuals are struggling with an eating disorder that can significantly increase their chances of developing low bone density. Some of these disorders include anorexia and bulimia, both of which can deprive the body of the nutrients needed to support healthy bones. According to a study published by the National Institutes of Health, more than 69 percent of older Americans between the ages of 50 and 94 have an eating disorder of some kind.

3 – Underlying health problems

Along with age, low bone density can also be brought on by underlying health problems, such as rheumatoid arthritis, lupus, and celiac disease. That said, effectively treating and managing these chronic health problems can improve bone health.

4 – Medication

Much like other underlying health problems, low bone density can also be brought on by specific medications. That’s especially relevant when you take prescriptions over a long period. Some of these medications include anti-seizure, cancer, and steroid drugs. Of course, this doesn’t mean that you should stop taking these medications if you need them; however, it might be worth speaking with your physician about possible alternatives, especially if you are already at high risk of developing low bone density.

Read to learn the connection between Vitamin D and healthy bones.

WHAT HAPPENS TO YOUR BODY IF YOU DEVELOP OSTEOPENIA?

To better understand how low bone density impacts the body, it helps to know a little more about bone tissue first. As we go through life, our bones are constantly changing. When new bones grow, old bones are broken down and absorbed by the body. And this ongoing chain of events is what contributes to strong, healthy bones. However, as we get older, this process slows down considerably. Once an individual turns 50, the body starts to break down old bones faster but creates new ones slower. When this happens, bone mass starts to decline.

Also, the chances of suffering a broken bone or fracture become more likely. Sadly, most people don’t realize that they have low bone density until they have experienced a broken bone or fracture. After all, there are few tell-tale signs to alert individuals of these changes when it comes to their bone health.

DIAGNOSING LOW BONE DENSITY

An excellent way to lower your chances of developing low bone density as you get older is by scheduling regular bone density screenings with a physician. These screenings can provide invaluable insights relative to the strength of your bones. Most physicians will use a dual-energy x-ray absorptiometry (DEXA) test to measure the density and overall health of a patient’s bones.

These tests, which consist of low-radiation x-rays, allow physicians to accurately assess the bone mineral density levels in a patient’s spine, hips, wrists, fingers, shins, and heels. The results of these tests are calculated based on a “T-score” and will be used to signify one of the following:

Healthy bone density – +1.0 to –1.0
Low bone density – -1.0 to 2.5
Osteoporosis – 2.5 and higher

It is important to note that the results of a DEXA test may also be used in conjunction with a FRAX score. The combined feedback determines how likely an individual is to suffer a fracture or broken bone within ten years.

NATURAL REMEDIES AND PREVENTION FOR LOW BONE DENSITY AS YOU GET OLDER

Getting older doesn’t necessarily have to include low bone density; there are things that you can do starting today that will keep your bones healthy as you get older, some of which include

1 – Consuming a healthy diet

A great way to fend off low bone density as you age is by getting more vitamin D and calcium. Both of these can strengthen bones. Some of the foods that are rich in calcium include spinach, broccoli, salmon, and dairy products. As far as vitamin D, the body naturally absorbs this valuable nutrient whenever you expose your bare skin to sunlight. Vitamin D is also available in eggs and most oil fish.

2 – Exercise regularly

Regular exercise, especially strength training, can go a long way toward keeping your bones strong and healthy. Studies show that a sedentary lifestyle coupled with poor nutrition can result in individuals over the age of 40 losing as much as 1 percent of their bone mass every year. Exercising regularly not only prevents this from happening but also help trigger new bone growth.

3 – Smoking

If you’re a smoker, you now have another reason to quit. According to an article published by Medical News Today, a leading online resource for medical news, smoking makes it difficult for bones to absorb calcium even if an individual is consuming plenty of vitamin D and calcium-rich foods.

4 – Cutting back on soda

Along with being bad for your teeth, drinking too much soda can also impact bone health. Studies show that the phosphate, the chemical derivative of phosphoric acid, found in most sodas can decrease calcium in bones and also lower bone mineral density. That said, cutting back or even eliminating these beverages from your diet will ensure your bones remain healthy as you get older.

5 – Consuming less sodium

Reducing your sodium intake is yet another way to keep your bones healthy as you age. Along with contributing to hypertension, excessive sodium can lead to a reduction in calcium and bone mineral density. According to the American Heart Association, for good overall health, adults should limit their sodium intake to between 1,500 mg and 2,300 mg per day.

Learn the red flags that warn you that you’re eating too much salt.

FINAL THOUGHTS ON OSTEOPENIA PREVENTION

In summary, if you’re at risk for osteopenia, follow the tips outlined in this article. That’s important because you can help improve your bone health. Therefore, you will also prevent the condition from developing and giving way to osteoporosis. Your efforts will pay off in terms of healthier bones and maintaining an active lifestyle for longer. And prevention is always better than seeking a cure.

Yogis Reveal the Pros and Cons of Hot Yoga

January 31, 2020 by Power of Positivity

Hot yoga is one of the most popular forms of exercise combined with relaxation. It’s performed in a heated room, usually above 100 degrees Fahrenheit. There are many different forms, with Bikram yoga being the most popular. While many people swear by the effects of this type of yoga, it’s not for everyone. We’re here to give you the pros and cons.

What Is Hot Yoga?

A man from India by the name of Bikram Choudhury invented the hot form of yoga. Back in the 1970s in San Francisco, Choudhury opened a studio. He believed the excessive heat helped the body move better and remove impurities in the body. Today there are different types of these classes. All of them involve the main ingredients of excessive heat and yoga poses.

9 Pros of Hot Yoga

1 – Overall Benefits of Yoga

Basic yoga has been around for thousands of years. It combines breathing, stretching, and posing, helping to connect your body and mind. Most people use it as a meditation technique as well. The overall health benefits of yoga include a mental health boost, help with asthma, alleviate back pain, and relax the body.

2 – Detoxes Your Skin

This type of yoga is just plain hot. The benefits of yoga in a heated environment start with sweating a ton. Your body naturally sweats a lot in temperatures over 100 degrees, helping to detox your skin. Every pore of your body is sweating. All of the sweat leaving your body means you’re getting rid of impurities and toxins in your skin. Your body is cooling off by sweating as well as giving yourself a natural facial.

3 – Reduces Depression

Cortisol levels often lower during yoga in excessive heat. This stress hormone often limits the production of serotonin. Yoga combines meditation with working out, meaning the positive thinking combined with endorphins lowers cortisol levels. Yoga alone might not be able to cure depression, but it can boost your endorphin levels.

4 – Provides A Challenge

Many people love a good workout challenge. The feeling of running a marathon is one of the benefits of yoga. That feeling afterward of completion is something many people crave. Getting through a 90-minute yoga class gives that feeling to many in a class. It’s not easy, but it’s fulfilling. Once they figure out the poses and realize they’ve pushed through an entire class sweating and posing, a feeling of accomplishment washes over them.

5 – Increased Flexibility

Flexibility is just one of the many benefits of yoga. Add heat to regular yoga, and you have the perfect equation to increase flexibility. Many people stretch when it’s cold outside, making it dangerous for muscles. High temperatures and high humidity help muscles to bend and flex easier. Muscles become loose, making it easier to get into yoga poses.

6 – Good For Your Lungs

Those that have asthma aren’t advised to take a yoga class with intense heat. If you don’t have lung issues, the heat in the room is great for your breathing capacity. The air in the room is hot and humid, opening your airways. This makes breathing easier letting you rid of excess air in your lungs.

7 – It’s Different

The great thing many people love about this type of yoga is it’s different than your everyday workout. Instead of lifting weights and running, you’re pushing your mind and body differently. You get to work on freeing the mind of the day and bend in different ways. It’s not a high-intensity cardio workout as if you were running on a treadmill. However, you feel like you ran a marathon after the class is over. Many people that crave a change in their workout routine find it.

8 – May Help Boost Immune System

This type of yoga might help your immune system. Many illnesses can get worse or better, depending on our body’s energy. If the body is stressed and down, our energy is usually off, leading us to get sick due to being drained. Yoga isn’t a magic pill. However, it can help the body function at a higher level due to being better balanced, both emotionally and mentally.

9 – Alleviate Joint Pain

Yoga done in excessive heat can do wonders for joint pain. Many people that do this type of yoga say it helps alleviate their pain. Muscles get stronger as they work to do each pose and stretch. This means they are better able to support the joints enabling better movement. Many people with arthritis do yoga in the heat to help alleviate their pain.

9 Cons of Hot Yoga

1 – May Cause Dehydration

Yoga in extreme heat is works the mind and body for over an hour. In such high temperatures, the body profusely sweats. The more water your body loses, the more you become dehydrated. This is why it’s important to drink as much water as possible in the 24 hours leading up to it. Continue to drink water after you leave the class as well to replenish the fluid lost during it.

Read up on tips to help you avoid dehydration.

2 – Heat-Related Illness

Many people need to make sure their body is ready for the toll of the heat and intensity of a yoga class in a room over 100 degrees. The heat and intensity of the class can cause heat-related illnesses. It’s important to speak with your doctor before a class if you have a history of heart disease, frequent dehydration, are pregnant, and/or have had a heat stroke.

3 – You May Injure Yourself

You’re bending and flexing in new ways during each yoga class. If you push yourself too hard, you could tear a ligament or hurt your muscles. Be ready to try new poses while knowing your body’s limitations. Stop when your body hurts. You’re already pushing it with the high temperature, so be careful when adding new poses. As with any new workout, it’s important to monitor your body. Yoga is all about working with the joints and muscles to help them stretch easier, but it can also be harmful if you keep pushing without listening to those joints and muscles.

4 – It’s Time Consuming

Most Bikram classes last about 90 minutes. For some people, that’s a short workout, but for others, that is too much time. It can take a large chunk out of a busy day. You’re also going to sweat a ton, so you need to take more time for a shower.

5 – It’s Not A Place To Rehab The Body

Some people enter a Bikram yoga class thinking the stretches will help heal their injuries. This class is a good place to stretch joints and ligaments to help alleviate pain if the body is not injured. If you have an injury, you could be pushing your body to extreme measures. This could further injure it. Go to a rehabilitation clinic to repair injuries. Leave hot yoga class for after your body is healed.

6 – It’s Not A Rapid Weight Loss Secret

Many people enroll in hot yoga thinking it will help them lose weight. Some do it thinking they can detox the body from years of eating junk food with one class. Most of the weight people lose during a class is water weight. This means it isn’t truly killing fat cells.

Although yoga, over the long-term, is useful in losing weight, it is not a wham-bam magical weight loss solution.

Learn what exercises will help you melt away stomach fat and love handles.

7 – It’s Not Really A High-Intensity Workout

Many people join heated yoga classes thinking they’ll go in to burn a million calories due to the heat and shed a few dress sizes in a class. Yoga in intense heat is actually a bit of a low-intensity workout. This class’s benefits to the body are more about stretching to better move and sweating away toxins. It’s about the overall health effects of exercise instead of a quick fix. Those looking to burn off their pizza pigout session may burn a lot of calories, but won’t necessarily melt away unwanted fat cells.

8 – Not A Hangover Solution

Some people enter a yoga class thinking they’ll get rid of a hangover. It’s not the cure to prevent the aftermath of your alcohol-fueled night. You’re already losing sweat and water during a class. This added to the dehydration provided by a hangover can be a bad combination. Let your body do the detoxing when you’re hungover.

9 – You Might Get Bored

Some people love a routine workout, while others want it to change each time. Many classes of hot yoga go through the same poses each class. Some instructors will change up the routine while others stick to a schedule. Some like to heighten the intensity each workout while other instructors like those in the class to be experts at the same poses. If you like change each class, you might want to go for another class.

Final Thoughts: Give Hot Yoga a Try and Form Your Opinion

Try hot yoga for yourself to form your own opinion. Many people are hooked after the first class and view it as a part of their lifestyle. The benefits of yoga as a whole keep many people returning to class. The journey to a whole new you could start with one class.

4 Workout Moves That Will Melt the Body Fat

January 31, 2020 by Power of Positivity

Are you looking for some new moves that will help melt body fat, tone muscle, and make you feel better?

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John. F Kennedy

At one point or another, most of us have felt disdain at the notion of “working out” or “getting fit.” Why? Because we (incorrectly) associate working out with an incredible amount of hard work.

Now, make no mistake about it, to develop a “first-class” body does require an incredible amount of hard work. The thing is that many of us don’t care about that. Most people do, however, care about their appearance and their health.

Are you ready to hear an incredibly painful truth?

We can’t improve our appearance without changing our lifestyle.

A second difficult truth?

We can’t improve our health without changing our lifestyle.

Sure, we can go on a binge diet, lose a bunch of weight and look “better,” but our overall health will inevitably suffer – and we’ll most likely gain the weight back, regardless. Therefore, we must strike an ideal balance between the three variables: (1) our health, (2) our appearance, and (3) our will to commit to both (1) and (2).

Our body needs movement.

If you look at the physiological makeup of the human body, you begin to realize how inordinately complex it is. This complex system needs movement; else, we sacrifice both our appearance and health.

And it doesn’t require that you spend hours at the gym.

What it does require is some discipline and a bit of time. The former is what most people have trouble with. It’s much easier to catch that additional 15 to 30 minutes of shuteye than it is to put your body in motion.

In this article, we describe four movements that will restore and improve your energy, motion, and strength.

Below, you’ll see four basic exercises with instructions. For those visually inclined, you can see illustrations of each via a quick Google search.

4 Moves That Melt Body Fat When You Perform Them Daily

1. Upward Row (with light dumbbells)

Reason: A “pull” exercise, rows will make everyday movements much more fluid. The muscles are then less prone to pain.

Movement: (a) stand with feet shoulder-width apart, (b) Slightly bend forward at the hips while keeping abdominals “clenched,” (c) Move elbows in back past the hips (keeping them close to the body); engage and squeeze the back muscles, (d) return to starting position.

2. Abdominal Twist (with or without light dumbbells)

Reason: Our fast food habits tend to manifest into flabby abs. This rotating exercise engages your core abdominal areas and oblique muscles. The movement may also help prevent lower back injuries.

Movement: (a) sit with knees bent at a 45-degree angle, feet flat on the floor, (b) place both hands (with or without dumbbells) in front of the chest area, (c) maintaining a long, straight back while tightening the abs area, (d) lean back a bit, with feet a few inches above ground level, (e) slowly twist torso to the right and bring hands beside right hip, (f) repeat movement towards the left side.

3. Dumbbell Thrust

Reason: Various. Picking things up, reaching upwards, and other daily tasks require activating the lower body and core muscles.

Movement: (a) Stand with feet shoulder-width apart, weights held in hand, arms should be straight out above the shoulders, (b) Keeping the back as straight as possible, get into a squat position. Abs (core) should be tight, and chest lifted, (c) raise directly upward from the (b) position and press weights directly overhead.

4. Modified Planks

Reason: The plank position is arguably the best for strengthening the core abdominal areas. The movement also strengthens the back muscles while engaging the chest, glutes, legs, and shoulders. Modified planks are perhaps the complete exercise movement, as it involves various parts of the body in a fluid motion.

Movement: (a) Begin on all fours (pushup position) with wrists underneath the shoulders, (b) Press both heels back while engaging the core, glutes, and thighs. Your body should remain in a straight line at all times throughout the movement, (c) Maintaining the (b) position, tap one hand to the opposite shoulder and bring it back to the floor. (d) alternate and repeat. (Note: Ensure that breathing pattern remains consistent – in through the nose and forcefully out through the mouth – this will also help keep the core areas engaged throughout the movement.)

Final Thoughts on Melting Body Fat With Exercises At Home

These body fat-blasting exercises don’t require you to spend hours at the gym. Nor do they cause you to spend a fortune on special equipment. With little more than an exercise mat and some lightweight dumbbells, you can be on the way to a better body. Better yet, you’ll get there from the privacy and comfort of your home.

12 Things to Never Say Or Do Around A Capricorn

January 31, 2020 by Power of Positivity

If you are interested at all in learning about the different zodiac signs out there, then you probably already know that the Capricorn sign is the tenth astrological zodiac sign in the lineup of twelve. The Capricorn zodiac sign is most often known as the sign that has the most control with their inner-self. Thus, they have considerable potential to be a great helper for people.

A Capricorn is likely to aid people because they can feel a great deal of empathy within themselves. That fact also means that a Capricorn makes for a great friend as they will always seek to understand what their loved ones are going through. And, they’ll always be there for them.

Capricorns are also a very independent zodiac sign because they know their capabilities. Furthermore, they rarely trust other people to do work when they see what they can do. For example, once they start a task, they’ll do it on their own to guarantee that it gets done right.

Since a Capricorn zodiac sign is so independent and self-controlled, it is essential to know some things that you should never say or do around this zodiac sign to stay on their right side.

12 Things to Know Around Your Capricorn Friend

1.) Stay out of their way when they are in a bad mood

When a Capricorn is in a bad mood, it is best to get out of the way and leave them alone. When they are upset or angry, they will not care about what they say or do at the moment. In fact, they can very well end up hurting your feelings if you get in the way.

If you make Capricorns angry, be ready to hear them go off on you without much of a filter. Worse yet, they tend to cut you off and act like you do not exist without a second thought.

2.) Never lie to Capricorns

Capricorns are very intuitive people and can see people for who they are with tremendous ease. If you are not telling the truth to a Capricorn, they’ll know. They may not say anything to you about it or call you out on your lie, but their strong intuition alerts them that you are lying.

Capricorns do not do well when they are lied too and will not take a fib lightly. Therefore, it’s always best to be upfront and truthful with Capricorns. Telling the truth will help you to avoid the negative outcome that arises out of lying.

3.) Do not ask them to follow your rules

As stated above, Capricorns are very independent people. They are people who rely on themselves and typically only on themselves. It is true that they sympathize with people and want to help others as much as possible. However, this does not mean that they will bend easily to any rules made by someone else.

They want to help, but they will only do it their way. You will get ahead in a relationship with Capricorns if you request rather than rule. Or, set a general guideline to stay in and let them do the rest for themselves. Realize that they are self-made, and you will get a better outcome.

4.) Pushing Capricorns away is a hazardous game to play

Capricorns are very loyal people. Once you are friends with them or have any type of close bond, they will always have your back and be there for you. If you want a friend to support you and have your back, then this is the person that you want in your life. However, this is not a zodiac sign to take advantage of.

If you choose to tell a Capricorn that your relationship is over or push them away with your actions, do not expect them ever to come back or grovel to have you again. Though they are loyal to a fault, Capricorns are also not going to beg to remain in your life.

Once they are out of your life, they are not coming back. So take care to treat that relationship with respect.

5.) Do not expect them to give up on their career goals or ambitions

One of the worst things you can ask of this sign is for them to walk away from their beloved career. There’s an exception to this. That is unless you know that they feel stuck in a career-low, and you motivate them to push towards their next phase.

Capricorns live to crush goals and reach for the stars. Indeed, they work hard to get to their ambitions and do not stop working until they achieve what they are working towards. Then, they start all over again with a whole new set of goals.

Asking them to leave their careers can push them away from you or cause them to be resentful of you. If there is a significant life change coming up, it is best to figure out a way that allows them to keep their careers instead of asking them to give their careers up.

6.) Do not imply that they are boring

Capricorns pride themselves not only on being a person that can provide excellent entertainment and fun but also as a person that can give their friends stimulating intellectual conversation.

If you choose to cross a line and insinuate that your Capricorn is boring, then you should be prepared to lose a friend instantly. They will automatically pull away when you do that and find people find them interesting to hang out with.

7.) Capricorns do not have time for your boasting tendencies

It is not in your best interest to try to boast or show off your material things to this sign. In truth, they do not care about your material stuff. Nor do they care about how much you have or how shiny your stuff might be. In fact, Capricorns care about the hearts of the people they spend time with.

If you go boasting around Cappies, you can be sure that you will quickly lose a friend as they will soon cut you off without a second thought. Capricorns are in it for the heart of the person, not the things they have to offer.

8.) Act smart around Capricorns

Capricorns pride themselves on their intellect. They work hard to make sure that they are intelligent, well-read, and can have intellectual conversations with people of any circle. If you choose to say foolish things around Capricorns or act like a fool, be ready to be cut off from them. They do not have the time or the patience to sit around and listen to any foolish talk and will leave you in the dust without an ounce of guilty feelings about it.

9.) Call them slow and feel their anger towards you

Capricorns do not rush progress for the sake of progress. They choose to take their time on things to make sure the result is perfect, and just as they want it. To them, slow and steady wins the race. Calling them slow would be very unwise as they know that they are merely taking their time to make sure every detail is perfect down to the last detail.

10.) Do not ask Capricorns to rethink their thoughts or decisions

When you go to Capricorns and ask them to rethink something or reconsider some of their choices it can come across as very offensive to the Capricorns. This sign takes pride in thinking through every detail of their thoughts and considering the outcome of the decisions they make.

They take time to think through all of their thoughts before acting, so when someone asks them to reconsider their views it can seem very offensive and degrading, causing them to be taken aback and distance themselves from you.

11.) Do not ask them to share their inner thoughts and secrets

Capricorns are very reserved and tend to keep their emotions and inner thoughts bottled up deep within. Asking them to open up and share what is close and personal to their hearts can cause them to clam up even more and feel less inclined to share anything personal with you in the future.

12.) Do not ask them to divulge secrets from other people

Along the same lines as above, Capricorns not only keep their matters close to the chest, but if their loved ones share something personal with them, it is not going anywhere. Asking them to divulge secrets fro other people will cause them to feel betrayed by you and will end up getting you cut off instead.

Final Thoughts on Remaining on Even Keel With A Capricorn

The Capricorns in your life are very loyal people and will be fierce friends to have in your corner. If you treat them with respect and honor, then they will be some of the most loyal people in your corner, and you will have won a fun, smart, loyal, exciting person in your corner for the rest of your life.

10 Hidden Dangers of Wearing Eyelash Extensions

January 30, 2020 by Power of Positivity

Around the world, humans consider long, dark eyelashes an attractive and desirable trait. Like the hair on our heads, we perceive lush lashes as indicators of physical health (some medical conditions can make eyelashes fall out). Thus, eyelash extensions are a fashion and beauty trend on the rise.

On a purely visual level, these extensions also make our eyes appear larger and brighter. Both are characteristics that evoke feelings of warmth and trust from admirers.

For millennia, human beings have attempted to make their natural eyelashes appear longer, thicker, and darker. We have tried curling them, lengthening them with mascara, and applying adhesive “falsies.”

However, we’ve most recently moved on to eyelash extensions. Some salons charge hundreds of dollars or more for each application of these realistic-looking temporary lashes.

Though eyelash extensions can lend you a little extra touch of glamour, there are some drawbacks and risks. Indeed, you should be aware of these possible complications before investing in a set of your own. Being informed ahead of time can make the difference between having healthy eyes or unpleasant eye health problems.

Hidden Eyelash Extension Dangers to Watch Out For

1. Irritation of the Eyelids

Wearing the occasional set of eyelash extensions probably won’t cause any harm to your eyes, but frequent use can irritate your eyelids. Not only can the adhesive used to attach the lashes be harsh on the tissues surrounding the eye, over time, the extensions can cause blepharitis, an inflammation of the eyelid that can also hinder tear production.

Tears aren’t just a visible expression of strong emotions; they’re also an essential component of eye health. Your tears help keep your eyes moisturized and also flush debris and irritants away from your corneas. Blepharitis can be acute or chronic, and unfortunately, it cannot be cured.

2. Eye Infections

Your eyelashes help keep airborne debris from getting into your eye. If your natural lashes can protect your eye against infection, can’t eyelash extensions do the same?

Unfortunately not. In fact, lash extensions and false eyelashes can trap harmful bacteria, including Staphylococcus aureus (S. aureus), causing a range of harmful infections.

These infections can include a sty – a white bump on the eyelid, causing itching, swelling, pain, and discharge – and bacterial conjunctivitis, commonly known as pink eye. Pink eye can cause redness of the eye, tearing, pain, and discharge.

If you choose to wear lash extensions, it’s important that you take care to keep them sanitary by washing your hands regularly and avoiding touching your eyes.

3. Bloodshot Sclera

One of the side effects of irritation to the eye can include a bloodshot appearance to the sclera (the white part of the eye), which is the opposite of what you’re trying to achieve by wearing eyelash extensions in the first place. False lashes are supposed to be a beautifying tool, and the last thing you want is for them to call extra attention to red, inflamed, watery eyes.

If you find that eyelash extensions cause visible irritation and redness in your eyes, consider switching to mascara instead.

4. Allergic Reactions

Before purchasing eyelash extensions, or any other kind of false lashes, you should do your research and find out exactly what ingredients are found in the adhesive. Many consumers will be shocked to learn that some eyelash adhesives contain formaldehyde, a respiratory irritant, and a known carcinogen.

Commonly used as a chemical preservative in medical laboratories and morgues, this caustic chemical can be incredibly harsh on the delicate skin surrounding your eyes, and it can even cause allergic reactions. Avoiding products containing formaldehyde is simple to safeguard your eye health and overall health.

If you have your heart set on lash extensions or self-adhesive false lashes, we recommend using only formaldehyde-free adhesives.

5. Loss of Eyelashes

Eyelashes don’t exist just to make your eyes look prettier. In fact, your eyelashes are one of your body’s natural defenses against injuries to your eye, and the frequent use of lash extensions can put this important defense mechanism in jeopardy.

One of the risks of lash extensions is a condition known as traction alopecia, a form of hair loss that occurs when excessive tension is placed on your hair shaft for a prolonged period of time. Additionally, because the lash extensions are bonded directly to your natural lashes, removal can sometimes pull the lashes out altogether.

Not only is eyelash baldness visually unappealing, it actually leaves your eyes more vulnerable to injury and infection. In the same way that our skin acts as a barrier against pathogens entering our bodies, our eyelashes help filter out dust, debris, and microbes that can cause injury to the cornea, bacterial infection, and more.

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6. Rashes

An allergic reaction is the most severe response to the irritation lash extensions can cause, but there are other, milder reactions that can be equally bothersome. If the chemicals in your lash adhesive irritate your skin, you may experience an itchy, uncomfortable breakout in the eye area.

Rashes around the eye can be especially bothersome because they’re in such a delicate location, and the scratching and rubbing people commonly do to achieve some relief can further injure the already delicate, inflamed skin of the eyelids and under-eyes.

7. Tearing

Most of us can manage to keep our hands away from our eyes when we’re awake, but sleep is a different matter. You can actually tear your lash extensions away while you’re sleeping, either by rubbing your eyes or simply rolling over and trapping them between your cheek and your pillow.

Often, when lash extensions are torn out, they take your natural lashes with them. In addition to the lash loss discussed above, this can cause pain and discomfort.

8. Your Eyelids Can Stick Together

If you pay a spa professional to perform your lash extension installation, odds are you won’t experience this problem. But if you go the budget-friendly route and attempt to apply them yourself, you might end up with a sticky situation on your hands.

If the glue used to stick the extensions to your natural lashes is applied too heavily, you run the risk that your upper and lower lashes will get stuck together, sealing your eyes shut in the process. If this occurs, it can be very difficult to remove the glue without causing yourself pain as well as permanent damage to your lashes.

9. Breakage of Eyelashes

In addition to the hair loss caused by your extensions pulling your natural eyelashes out, extensions can also cause lash breakage. This can leave your natural lashes with an uneven appearance that’s hard to disguise with mascara. To cover it up, some people will simply apply more extensions, thus perpetuating the cycle of hair breakage and loss.

In addition to their undesirable appearance, broken lashes can leave your eyes more vulnerable to irritation from your environment and infection.

Beyond the cosmetic concerns, damaged lashes can also affect the overall health of your eyes. Natural eyelashes serve as a protective barrier, keeping dust, debris, and other irritants from reaching the sensitive surface of your eyes.

When lashes are broken or sparse due to the strain of extensions, they lose their ability to provide that protection, leaving your eyes more susceptible to irritation. This can result in discomfort, redness, or even more severe eye issues if left unaddressed.

To help restore and strengthen your natural lashes, incorporating an eyelash booster into your routine can be incredibly beneficial. These boosters are designed to nourish and promote the growth of your lashes, helping to reverse the damage caused by overuse of extensions.

With consistent use, you’ll notice your lashes becoming fuller, healthier, and better able to protect your eyes, all without the need for additional extensions. Investing in the health of your natural lashes is a far better long-term solution than risking further damage with quick fixes.

10. Possible Long-Term Consequences

Most of the side effects we’ve discussed here have been short-term and finite in nature. However, because no long-range studies have been conducted into the risks of lash extensions, it’s possible that there may be more lasting effects we just don’t know about yet.

One important consideration is the cancer risk associated with the ingredients in the lash adhesive. Consistent use of any cosmetic products containing carcinogens can increase your total cancer risk over your lifetime.

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How to Safeguard Your Eye Health

Your eyes are some of your most delicate bodily organs, and your sense of sight is irreplaceable. With that in mind, here are some steps you can take to help preserve the health of your eyes.

Be conscientious about how you use lash extensions and false lashes. You should pay a professional to apply them inside a salon. In addition, check the label to avoid any ingredients that contain irritants and cancer-causing chemicals.
Be extremely careful about their removal. Tearing or breaking your lashes can put you at an increased risk of infection, which can negatively impact your eye health.
If you suspect you’re having an allergic reaction or you’re exhibiting signs of an infection, don’t delay: see your doctor right away. The importance of eye health should never be underestimated, as even a seemingly minor infection can intensify and potentially cause irreversible damage to your eyes.
If you want your eyelashes to look thicker, longer, and darker, consider using mascara instead of false lashes or extensions. Nowadays, there’s a huge range of affordable mascaras available that won’t cause dry, clumpy-looking lashes. And, that route doesn’t come with the risks associated with false lashes.
If you’re experiencing symptoms of irritation or infection, you can find relief by applying warm, moist, sanitary compresses to your eyes. You should always take care to wash your hands and to avoid touching your eyes if possible.
Consider sleeping with a satin eye mask over your eyes to protect against tearing in the middle of the night.

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Final Thoughts on Taking Care When Deciding to Get Eyelash Extensions

When we look at our best, we feel our best, and it’s understandable that many of us want longer, more luxurious lashes. But when it comes to the health of our eyes, cosmetics should always be secondary to self-care. If possible, we recommend choosing an alternative to lash extensions that bring fewer risks to your eye health.

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

“Strike a Pose!”

Breath Buddies

Tense and Release

Body Scan

Make a Glitter Jar (Fun!)

Name the Emotion

Be Mindful While Eating a Raisin (or some other treat)

Count the Sounds

“Let’s wash our hands!”

Sending Kind Thoughts

Every day is a day to shine. Shine on!