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7 Natural Remedies That Eliminate Dandruff

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Before we dig in to the article, someone asked, “what’s the difference between dry scalp and dandruff? Doesn’t dry scalp lead to dandruff?”

Celebrity Hairstylist and CEO of Hair Room Service, Michael Dueñas says, “Dry scalp happens a lot in the winter, and surprisingly in the summer too! Dry scalp is loss of moisture in the skin, and the dead skin cells flaking off. Dandruff is product buildup, and excess sebum buildup on your scalp. Dandruff is your scalp’s way of trying to clean itself!”

Having dandruff can be a totally embarrassing and frustrating thing to deal with. It can also be hard to get rid of. The shampoos don’t always work as advised, and it can mean that you’re left worse than you started off. Sometimes, the best way to deal with dandruff is using natural remedies. But, if you’re wanting to find a better way to get rid of your dandruff, it can be difficult to figure out where to start. Thankfully, there’s plenty of natural remedies for dandruff that are both good for your scalp and your hair.

Here Are 7 Natural Remedies To Help You Fight Dandruff

1. Aspirin

Not only is it good for headaches, but Aspirin is good for the rest of your head, too. If you go ahead and crush up some aspirin and mix it in with your shampoo, then you can keep your flaky dandruff in check. This is because Aspirin “contains salicylates, which is the active ingredient in dandruff shampoos that contain salicylic acid,” says Kristen Colòn, owner of On-Site Studio Hair Salon.

Leave the new mixture in your hair for about one or two minutes then rinse it out and you’ll have an easy time with your dandruff.

2. Tea Tree Oil

Tea tree oil has so many at home uses, and people recommend it for all kinds of natural remedies. Board-certified dermatologist Dr. Janet Prystowsky tells Bustle that, “Tea tree oil can be a good natural substitute for people who do not like traditional dandruff treatments. There’s a variety of shampoos with tea tree oil in them that you can choose from.”

For your scalp, tea tree oil will help you deal with dandruff. Shampoos they have just 5% tea tree oil help control dandruff, so it only makes sense to take that tea tree oil you already have hanging around your house and mix it in with your favorite shampoo.

3. Baking Soda

Another natural remedy that can cure everything from stains on your clothes, to dandruff on your scalp: baking soda. Rather than mixing it in with your shampoo, wash your hair like normal. Then, while your hair is still damp, take some baking soda and scrub it into your scalp. After, rinse it out completely. This will help you keep your dandruff under control.

This may dry your hair out a little at first, but once you keep at it the moisture will return. “Repeat as you would in your regular schedule of washing your hair,” adds Colòn.

scalp

4. Apple Cider Vinegar

This isn’t just good for getting rid of fruit flies. Apple cider vinegar is also a great home remedy for dandruff. The acidity inside the vinegar helps change the PH balance of your scalp, and this will help make sure your scalp has a hard time growing yeast.

Mix a quarter of a cup of apple cider vinegar with a quarter cup of water in a spray bottle and spray it on your scalp. Wrap your head in a towel and wait about fifteen minutes before rinsing your hair out. Dermatologist Geeta Shah, MD says, “You want to dilute it… I recommend a half and half solution of half vinegar, half water.”

5. Mouthwash

If you have a mild case of dandruff, using the mouthwash that you already have in your bathroom can often be the solution. Wash your hair with your normal shampoo, but rinse it out with alcohol-based mouthwash. Follow it up with your conditioner to keep the moisture in your hair. The antifungal properties that are in mouthwash will make it harder for yeast to grow on your scalp and prevent dandruff.

Celebrity hairstylist Daven Mayeda says, however, “Listerine may just work for treating dandruff. The ingredients in Listerine like menthol, eucalyptol, methyl salicylate, and thymol contain antifungal properties. It’s a great medication for minor cases, but might not be strong enough for moderate to severe cases.”

6. Lemon

Go into your kitchen and pick out some of the citrus fruit that you have hanging around, namely a lemon. If you don’t have a lemon, lemon juice will work all the same. All you need is two tablespoons of lemon juice. After you massage it right into your scalp, you’ll want to rinse it out. You can also mix lemon juice with coconut oil to massage your hair before rinsing it with water mixed with lemon juice every time you wash your hair. Repeat this until you are dandruff free.

According to ex-lawyer Megha Katheria, “Both lemon and coconut oil have anti-fungal properties. The acid from the lemon can cut through the layer of dandruff, thus aiding in better absorption of the coconut oil into the scalp and hair shaft.”

7. Salt

Women have already figured out the joys of a lemon salt scrub for their legs to exfoliate before shaving. Salt works just as well for helping loosen and get rid of dandruff before you shampoo. This can be used with other remedies to make sure you’re getting all of the dandruff off your scalp. While another remedy may help in the long term, salt will make sure you’re not stuffed with dandruff after your shower.

Final thoughts

Dandruff is a pretty annoying condition to have to deal with. Thankfully, it’s also pretty common. That means there are a plethora of ways for you to deal with the issues that you’re going through when it comes to a flaky scalp. Any of these remedies will help you with your dandruff issues and give you a smooth, clean scalp.

References:
http://stylecaster.com/beauty/difference-dry-scalp-dandruff/
https://www.bustle.com/p/how-to-treat-dandruff-naturally-according-to-expert-32963
http://www.health.com/beauty/home-remedies-dandruff
http://www.instyle.com/hair/should-you-really-use-mouthwash-get-rid-dandruff

4 Signs Your Partner Is Ready For Commitment

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Getting involved with someone who is afraid of commitment is the bane of every person’s existence. Everyone has a story about how their partner was with them just long enough to enjoy it. But that not-so-special someone split and ran when things got serious. It’s not unreasonable to want to know that your partner is totally committed to you and your love.

While you could talk to them and try and figure out where you stand with them, there are also some telltale signs that your partner is ready to stay with you for the long haul. Keeping an eye out for these signs can soothe any person’s worries about their partner being afraid of commitment and allow the relationship to progress naturally.

Here Are 4 Signs Your Partner Is Ready for Commitment

“Unless commitment is made, there are only promises and hopes… but no plans.” – Peter Drucker

1. They’re intentional

Partners who are very intentional about their language and wants are more likely than not ready for a commitment. Dating expert James Preece says, “If he chooses to see you rather than spend time with his friends, you know things are going well. He loves being with you and feels most comfortable when you are together.”

Say, for example, your partner wants to spend time with you. Perhaps they send you a message asking you out on a date. That’s intentional! They make it clear that they want to go out on a date with you. This is different than just getting a message asking if you want to “hang out”. Hanging out is vague, and can be anything from going to dinner and a movie, to just chilling at home. If your partner wants to be committed to you and explore a serious relationship, they’re more likely to ask you on a date.

2. Good communication

A partner who is ready for commitment is going to make it obvious in the way that they keep the flow of communication open.

Author and entrepreneur Tony Robbins says this:

“Communication in relationships, at its core, is about connecting and using your verbal, written and physical skills to fulfill your partner’s needs.”

Therefore, someone who texts you for a week and then stops texting you for another week, but then picks it back up again is probably not ready for a relationship that involves a level of commitment. On the other hand, if your partner has good communication, answers your texts and responds to your calls in a timely manner, and even reaches out to you to talk, it’s a big sign that they’re ready and willing to commit to your love and your relationship together.

signs your partner is committed to you

3. Talking about your relationship

People who are afraid of commitment will never want to actually sit down and talk about their relationship. You probably won’t be able to sit down and get them to have a serious conversation about your relationship without seeing the fear in their eyes. However, this makes it all the more obvious when your partner is totally committed to your love. They’ll sit down and talk about your relationship with open communication.

“If he’s serious about you, he won’t be afraid to talk about where things might be headed,” adds Preece. Committed partners will willingly talk about the ups, downs, good times and bad times. They’ll be able to talk about what they want out of a relationship, and where they see the two of you going in the future. More than that, they’ll be thinking of a future that includes you.

4. They’re exclusive with you

If your partner seeks out time to spend with you, and only you, then it’s a sign that they will commit to you and your relationship. People who have a hard time committing may only see their partner if they hang out with them in group settings. While group dates can be a lot of fun, there’s still a time and place for being together one-on-one. In order to have a successful relationship, you need to be able to spend time together without any other distractions.

A person who is ready to commit won’t be afraid of being with you alone. This doesn’t just mean being together intimately, either. Being able to talk about your life, your ideas, your dreams and opinions is equally as important as physical compatibility. Being exclusive also means that they’re not dating other people while they’re dating you. If your partner never cancels on you to go out with someone else, then your partner is absolutely ready to commit.

Final thoughts

Knowing that your partner is ready for commitment can make a relationship thrive even more than it already is. On the flip side, knowing what to look for and not finding it can mean making sure you’re not wasting your time in a relationship that your partner isn’t committed to.

Miscommunications can arise where one person feels more committed than the other, and neither made it clear in the first place where they saw the relationship going. This is why open communication is important. It is also why it’s on the list of knowing whether your partner is fully committed to your love.


20 Questions You Absolutely Must Ask Yourself In Life

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Would the world be a better place if we asked more questions? The case can indeed be made that it would.

The sad truth is much of society embraces the answer more than the question. Perhaps nowhere in the world is this trend more evident than in Western countries like the United States; where pretending to know the answer is sometimes enough to win people over.

Contrast this with places like Japan; a country where acting with humility, admitting you don’t know, and asking questions is highly respected. Indeed, it is a badge of honor.

Relatedly, many of us neglect an essential component of personal discovery: self-questioning. How many of us proactively self-question? Not many. In part, this is because society “grooms” us in a way.

Have you ever heard one of your teachers’ say: “Okay, class, we’re going to spend the next hour asking ourselves these important life questions…” Uh-uh. We pour hundreds of billions of taxpayer dollars into the educational system – and the vast majority of kids never learn the concept of self-questioning (or critical thinking, for that matter.)

So, what questions should we be asking ourselves? We can’t answer that for you, but we can provide some ideas.

For the ease of reading and avoiding overwhelm, we’ll break the following 20 questions into four categories: your person, your profession, your production, and your “other stuff.”

Here are 20 questions you should ask yourself in life:

“Knowing the answer will help you in school. Knowing how to question will help you in life.” ~ Warren Berger

questions

Your Person

Without question (no pun intended), examining your person – or what makes you, well, you – is the most vital component of self-discovery.

That said, it’s natural not to have a clear answer to these questions at times. Life has a way of throwing emotional curveballs … so please do not be harsh on yourself.

1. Am I happy?

2. Am I continuing to learn?

3. Am I where I want to be?

4. Am I living my life how I want to live it?

5. Am I giving and receiving love?

Your Profession

We spend about half of our waking hours on this Earth working – which may be good or bad, depending on your perception. We’re not all fortunate enough to work in a job that we love – but this ought not to be the focus here.

In truth, regardless of whether you do something you love or not, a job and an income are things for which to be grateful (see questions #2 and #4.) Further, you can always make a professional change for the better.

1. Am I doing something that makes me happy?

2. Am I making a difference in my chosen endeavors?

3. Am I choosing to stick with this career path? Why?

4. I am grateful for this job and income because it allows me to…

5. Am I making an effort to improve myself professionally?

Your Production

‘Production’ in this context simply means things that you intentionally create. These things can be behavioral (emotions, actions, etc.) or something else (a product, a service that you provide, time volunteering, etc.)

In other words: What are you putting out into the world? (There’s a bonus question for ya!)

Production also describes how you manage your time and efforts – two things that are crucial to getting where you want to be – and leaving the world in a better place.

1. Am I giving something back to society? (Am I paying it forward?)

2. Am I properly managing my time and efforts?

3. Am I making a conscious effort to be kind, helpful, and generous?

4. Am I mostly engaged in life; or am I mostly adrift?

5. What do I want to leave behind for others? (What do I want to be remembered for?)

questions

Questions About Your ‘Other Stuff’

Your ‘other stuff’ questions are inquiries arising from the depths of your soul. Questions that you – and only you – can ask and answer. For example, many subscribe to the school of thought that the Universe will query you from time to time – if you’re “tuning in” to it. (This is my view, which – in no way – is intended to influence anyone.)

In other words, there exist yearnings within the soul that require attention; and only through this attention can we tap into the immaterial – or what some say, the Universal – if such does indeed exist.

Though the nature of these questions is highly individualistic, here are some basic examples:

1. Am I a believer or destiny, fate, or free will?

2. Is the Universe capable of sending and receiving communications (e.g., signs)?

3. Is there more than one type of consciousness (e.g., collective consciousness)?

4. Is there a higher intelligence? If so, what?

5. Is there an immaterial component of the human experience?

Final Words of Wisdom…

“The important thing is not to stop questioning. Curiosity has its own reason for existing.”

“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.”

~ Albert Einstein

May you find the answers to all of your questions, forge your own path, and lead a life well-lived.

5 Things People Who Come Out of Depression Do Differently

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Everyone feels sad once in a while. It’s a normal range of human emotions, and you should never feel bad about feeling poorly. When you’re depressed, wanting to cheer yourself up is pretty natural. However, it can be difficult to get yourself out of the rut that you are feeling.

When you’re ready to stop feeling sad, there are ways to recover from depression. Remember these key things when you’re not feeling good because they will help you build yourself back up and feel positive again. Don’t get too distressed if one or two of these ideas don’t work right away. Getting yourself to feel better when you are depressed works best when you’re not too hard on yourself.

Here Are 5 Things People Who Come Out Of Depression Do Differently

“Do not brood over your past mistakes and failures as this will only fill your mind with grief, regret and depression. Do not repeat them in the future.” – Swami Sivananda

1. They don’t try to control everything

A lot of people tend to feel upset when things they can’t control don’t go the way that they planned. One of the best ways to make yourself feel better when you’re not feeling good is to learn to let things go because “wanting to control is the same as wanting to be controlled,” says author and teacher Yong Kang Chan.

“Realize that the more you want to control, the less control and freedom you have. Many people don’t wish to let go of their control because they are afraid that once they let go, they lose control. However, that isn’t true,” adds Chan.

You can’t control everything, and reminding yourself of that will make letting things go a lot easier. Focusing on the things that you can control will make letting go of the things you can’t easier.

2. They put themselves first

Giving more of yourself to others than you’re prepared to give can make your emotions hard to control because “we begin to lose our balance and slide down the slippery slope from generosity to martyrdom,” says Valerie Monroe, former beauty director at The Oprah Magazine.

Feeling depressed means that you need to focus on yourself for a little while. This doesn’t mean that you have to be selfish and stop helping people who need it, or giving emotional labor to your friends and loved ones.

People who come out of depression know that, “… if you don’t look after yourself first you may end up drowning along with the person you were trying to save,” says mental health advocate and author Zachary Phillips.

Therefore, making yourself feel better when you’re depressed requires you to put yourself first for a little while. You’ll be amazed how much better you’ll feel.

take care of yourself quote

3. They have learned to say no

Part of putting yourself first is learning how to say “no” to people. If you’re an accommodating person, your emotions might suffer if you don’t allow yourself to say ‘no’ to things that you can’t, or simply don’t want to do. Saying ‘no’ doesn’t make you a bad person. In fact, it makes you a person who knows their own boundaries.

When you respect yourself enough to say “no”, you’ll find that your mood will start to improve quickly and depressive feelings will start fading away. If you bog yourself down with too much responsibilities, you may have a hard time making yourself feel better because “whenever you say yes to something, it means you’re saying no to something else,” says doctor and life coach Dr. Susan Biali, M.D.

People who come out of depression have learned this the hard way; it doesn’t have to be hard for you – learn to say ‘no’ because you are your first priority.

4. They don’t beat themselves up

When things go wrong, take a deep breath and acknowledge the things that need to change to make sure they don’t happen again. And then, implement those changes! That’s all you have to do. Beating yourself up over things that have gone wrong will only make you feel worse about yourself, obviously.

“We all sometimes doubt our abilities and wish to improve certain aspects of our personalities, attitudes, looks, or skills. It’s normal. However, constantly thinking of ourselves as worthless or not good enough is very different. Chronically treating ourselves with scorn and self-loathing can have consequences for our mental well-being, health, and relationships with loved ones,” says teacher and author Beverly D. Flaxington.

It’s time to forgive yourself for a lot of things and let go of things that have gone wrong. People who come out of depression know that once you learn to let things go and stop beating yourself up, your mood will drastically improve even after things go wrong.

5. They focus on the positive

This might be what feels like bad advice at first, but it really works. Even if you’re feeling depressed or dejected, there’s always something positive in your life that you can look to and focus on. If you’re feeling depressed, try focusing on all of the things in your life that are good.

“Compliment yourself on the things you do well; acknowledge your achievements, no matter how small. This won’t eliminate all negative thinking, but if you can tip the scales toward the positive, it will help keep your energy up,” adds Flaxington.

People who come out of depression know the importance of focusing on positivity. They focus on it and let themselves feel good instead of dwelling on the negativity. You should try it too!

Final thoughts

Being depressed can feel overwhelming, especially when it’s a feeling that persists for more than a few days or weeks. Really looking at your life and the things in it is a great way to turn it around. Positivity can be found right around the corner as long as you focus on the good things in your life and make sure that you put yourself first every once in a while.

I leave you with this fantastic song by Helen Reddy;

“Would you take better care of yourself, would you be kinder to yourself, would you be more forgiving of your human imperfections if you realized your best friend was yourself?”

Be positive; it’s the best way to overcome depression.

References:
http://www.nerdycreator.com/blog/stop-trying-control-everything-just-let-go/
http://www.oprah.com/oprahs-lifeclass/why-its-okay-to-put-yourself-first-inspiration/all
http://www.zachary-phillips.com/blog/helpingyourselffirst
https://www.psychologytoday.com/blog/prescriptions-life/201202/take-back-your-life-how-say-no-more-often
https://www.psychologytoday.com/blog/understand-other-people/201505/5-ways-stop-beating-yourself

10 Secret Morning Habits of Highly Organized People

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Do you consider yourself organized? If so, can you identify with any of the following ten morning habits of the orderly?

Here are those habits:

“Arise! Awake! And stop not until the goal is reached.” ~ Swami Vivekananda

1. They Achieve a Small Win

Navy Admiral William H. McRaven, SEAL officer and author of Make Your Bed: Little Things That Can Change Your Life, gave the 2014 commencement address at the University of Texas. He gave the following advice:

“If you want to change the world, start off by making your bed. If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another, and another. By the end of the day, that one task completed will have turned into many tasks completed.”

2. They Have a Simple, Effective Routine

Founder and president of Supreme Organization, Jodie Watson, says “Your routine should be the bare-bones basics that you need to complete to keep life running smoothly before you rush out the door. If you have other must-do tasks … think about how you can simplify or spread them out differently based on your schedule.”

Set a simple morning routine and stick with it. Doing so will help ensure that you have the energy to make it through the day.

3. They Forget the Cell Phone

It’s super-tempting to reach over and start tapping and swiping away. But this isn’t a good idea, as it’s so easy to fall into a black hole of email, news headlines, notifications, and text messages.

“I recommend not keeping your cell phone in your bedroom when you go to sleep,” says Fay Wolf, author of New Order: A Decluttering Handbook For Creative Folks. Wolf makes it a habit of sitting up in bed and practicing deep breathing for at least 30 seconds. “Every time I follow that principle I’m happier, and it’s an amazing alternative to picking up the phone,” she adds.

4. They Do a Few Things They Love

The attitude with which you approach the morning may just carry with you throughout the day; so try to perk yourself up during these wee hours by doing a few things you like.

Wolf says “I give myself permission to do the things I want to do – like meditation, yoga, or music – in very small amounts of time in the morning, for five to 10 minutes.”

give up what weighs you down

5. They Habitualize Must-Dos

Casey Osmundson, the founder of PrettyOrganized.com, says “It’s the same theory for the rest of your routine: The more you practice completing a task, the less you’ll have to consciously think about each step. What once seemed like a challenge will soon feel like second nature.”

Making habits out of small chores (prepping breakfast, brushing teeth, cleaning up, etc.) commits them to muscle memory. You do them without thinking – and this conserves vital cognitive energy.

6. They Identify Key Targets

Laura Vanderkam, the author of What the Most Successful People Do Before Breakfast, says “Organized people think through their days. At the beginning of the day, they ask, ‘What do I need to do to make this a good day? If nothing else happens, what three things would make me feel like the day was a success?’”

After figuring out what three things need to happen, put them on your calendar and resolve to finish them regardless of what happens.

7. They Declutter Their Workspace

Working in an unorganized space can lead to unnecessary stress and wasted time. Prevent this by taking a few minutes at the beginning of each morning (or evening) to do a bit of decluttering.

Personal organizer Rebekah Saltzman says, “All this accumulation does is hold us back from getting the things in life that we need and want. We simply don’t have the mental and physical space for the things we want and need.”

8. They’re Smart With How They Use E-mail

If you’re an office worker, you know that there are the typical “click, scroll, close” emails – and there are the “URGENT!” emails. It goes without saying, but the latter should be responded to quickly.

When you first get to the office and fire up the e-mail server, scan through the subject lines and look for the important stuff. If a response is needed, respond. If not, breeze through it and move on.

9. They Have Their Food Prepped

Planning out what you’re going to eat for breakfast or lunch the night before frees up some extra time to do something else. Wolf says “I personally am now in the process of starting food prep … and it’s revolutionary and helpful to know what you’re going to eat each day.”

If you’re not a chef, keep things simple! Get a loaf of bread, deli meats, cheese, veggies, and fruit. Make a sandwich the night before, and toss the sandwich, fruit, and veggies into a to-go box. You’ve got your meal for the next day.

10. They Eat The Frog

It was Mark Twain who said, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” In other words, do something that you don’t want to do first thing in the morning – whether or not you have the energy.

Here are some ideas: work out, clean the dishes, take out the garbage, clean the sink, organize the closet, or tackle something you’ve been procrastinating on. Doing something hard early on has a way of powering you through the day!

References:
https://www.rd.com/home/cleaning-organizing/morning-habits-organized-people/
https://www.usatoday.com/story/life/books/2017/08/23/readers-follow-admiral-mcravens-order-make-your-bed/590145001/

11 “Healthy” Foods To Avoid That Have Hidden Sugar

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“You need a good, healthy diet – it’s about finding out what your body needs. Sugar is a disaster for skin, as is white flour.” – Thandie Newton.

If you’re trying to avoid sugar for dietary reasons, then you’re probably already well aware of the more popular foods that are packed full of sugar. However, there are some foods that have hidden sugar.

“Sugar causes diseases: unrelated to their calories and unrelated to the attendant weight gain. It’s an independent primary-risk factor. Now, there will be food-industry people who deny it until the day they die, because their livelihood depends on it,” says Dr. Robert Lustig.

But why?

“What they knew was, when they took the fat out they had to put the sugar in, and when they did that, people bought more. And when they added more, people bought more, and so they kept on doing it. And that’s how we got up to current levels of consumption,” adds Dr. Lustig.

When you’re thinking about things full of sugar, you’re probably imagining processed foods and sweets. But, these aren’t the only things that are full of sugar that might sneak past you when you’re making your meal plans. Check out these foods that have hidden sugar that you probably weren’t aware of. If you find your favorite snack on here, don’t worry – everything is always okay in moderation!

Here Are 11 Foods That Have Hidden Sugar You Should Avoid

1. Yogurt

The first thing people on a diet tend to pick up out of the food aisle is a yogurt – after all, it’s supposed to be pretty healthy! And that’s true. However, high sugar, flavored yogurt is pretty much the same as eating a piece of candy.

Jennifer Jackson, MD, of Ascension Via Christi Health says, “Despite the small carton size and association as a healthy food, a typical low-fat strawberry yogurt can contain 26 grams of sugar per serving.” Plain or Greek yogurt is the way to go if you’re looking for a healthy snack. You can add some fresh fruit slices for flavor if you’re not a fan of plain yogurt.

2. Instant Oatmeal

This may seem like a quick, healthy morning meal, but Instant Oatmeal is hiding more sugar in it than you probably realize. Oatmeal by itself is a healthy meal, but the instant packets can really pack a lot of sugar. If you make some overnight oats with steel cut oats and milk, then you’ll have the same thing without all that sugar.

3. Salad Dressing

Low-fat salad dressing may be low in fat, but it’s definitely high in sugar. When the fat in something is removed, it’s often replaced with sugar for the flavor.

Research neuroscientist / psychologist and expert in the fields of nutrition, diet and addiction Dr. Nicole Avena says, “Sounds like a healthy way to jazz up your greens, right? Not if you are trying to cut back on sugar intake. Many contain added sugars. Be extra wary of ones that are marketed as “fat-free”, as these often replace the flavor lost when they take out the fat with more added sugars.”

Eating your normal salad dressing in moderation may be better than just replacing it with high-sugar varieties. After all, everything can be okay in moderation.

4. Sports Drinks

A lot of people reach for a sports drink when the middle of the afternoon rolls around. After all, it seems like the right thing to do in order to get that final burst of energy to make it through the day. However, sports drinks boost your energy by – you guessed it – caffeine and sugar. Sports drinks are for people who are doing intense sports regimens, not trying to make it through the day.

5. Granola

How could anyone have anything bad to say about granola? After all, it’s often touted as one of the healthiest foods out there. Unfortunately, a lot of brands that make ‘natural’ granola also add in sugar for the flavor, like honey and molasses.

Author, nutrition and fitness expert Dr. Pamela Peeke mentioned, “Granola bars are densely packed calories that are very difficult to portion control as the sweetness increases your appetite for more. If you want satisfying crunch, reach for 12 almonds or walnuts.”

If granola is still your favorite snack, look for high fiber granola, which tends to have less sugar.

6. Dried Fruit

Fruit! It’s natural! It’s delicious! Of course, it has some sugar, but how bad can it be? Dried fruit that’s ready for on the go snacking tends to have as much sugar as your average candy bar. You also tend to eat more, because you don’t conceptualize there are five or so fruits mixed up in the bag!

7. Frozen Meals

Low fat and diet frozen meals are all the craze for people who need to diet on the go. Unfortunately, these frozen meals can pack 20 to 40 grams of sugar into a serving.

“… food processors usually remove fat to lower calories, but they replace it with some form of sugar so it still tastes good. We see the outcome of this practice in the obesity and diabetes epidemics,” adds Dr. Leigh Erin Connealy.

Like most low-fat things, when the fat is taken out, it’s replaced with sugar, and usually way more than you need.

8. Snack bars

Another on the go snack that isn’t as healthy as it may seem. After all, many people tend to grab a snack bar instead of a candy bar because they think it’s much healthier. While it can be, snack bars tend to also have a lot of sugar. Make sure that your snack bars have low sugar before you chow down.

9. Coconut Water

One of the new post-workout drinks is coconut water, due to the fact that it has plenty of electrolytes. However, if you’re not working out regularly and drinking it after your workout, you may just want to stick to regular water, since coconut water has all kinds of sugar.

“Often the sweetened and unsweetened varieties are in the same area of the store, making it confusing to make a good choice. The nutrition facts table also accounts for a serving size that is one-third to one-half of the actual bottle,” says registered dietician Alysha Coughler. While it may taste good and feel good, it’s too sugary for day-to-day drinking.

10. Breakfast Cereal

This is an easy to make breakfast, especially for people who are on the go. Of course, there are all kinds of dangers when it comes to downing your favorite cereal. Plenty of breakfast cereals, even ones that are supposed to be healthy, are full of sugar. Plenty of low-sugar cereals don’t matter, because we often eat way more than the recommended serving size, which means we’re getting more sugar than we need.

11. Bread

How can anyone disparage bread? It’s plain, it’s simple, it’s delicious! But it’s also full of sugar, especially if you’re enjoying a savory kind of bread. High fructose corn syrup is usually one of the main ingredients in bread.

“Unless you are baking it yourself, your bread probably contains added sugar. Most likely it is in the form of high-fructose corn syrup. Just because it says “multi-grain” on the label doesn’t mean it is healthier than white bread. Both can have added sugars,” adds Dr. Avena.

Final thoughts

There you have it! Sugar can sneak into our food in ways that we don’t really expect. You don’t have to be buying a bunch of processed foods and sugary sweets to accidentally be feeding yourself more sweetener than you need. Keep an eye out for these foods and their healthy alternatives.

References:
https://www.theguardian.com/lifeandstyle/2014/aug/24/robert-lustig-sugar-poison
https://www.rd.com/health/healthy-eating/foods-high-in-sugar/1/
https://www.psychologytoday.com/blog/food-junkie/201304/hidden-sugars
https://www.newportnaturalhealth.com/2013/10/frozen-meals-contain-hidden-sugar/

8 Depression Management Tricks That Help A Person Feel Happy Again

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Depression can be tough to deal with on your own, so we often seek out other people and support systems to handle the day-to-day feelings that come with depression. Someone in your life is dealing with depression and will seek you out for emotional support and validation.

If you’ve never been depressed, you may not know the best ways to deal with someone who has depression and to help make them feel stable and honored in their life. If you find yourself in the support system of a depressed friend or family member, here are eight ways to help them feel like themselves again and let them know you honor their feelings.

What Causes Depression?

Depression manifests differently in everyone, and causes can range from environmental to genetic. Common causes of depression include the following:

•       Brain Chemistry

Chemical imbalances in the brain play a significant role in developing depression. Abnormal brain chemistry can make managing your mood, thoughts, and behavior challenges. Brain scans of people with depression show low levels of norepinephrine, serotonin, and dopamine, for example.

depression

•       Hormone Levels

Fluctuations in the female hormones estrogen and progesterone throughout the menstrual cycle, postpartum period, or menopause can trigger depressive symptoms. Also, conditions such as PCOS, which causes higher than average male hormones, can induce mood swings.

•       Family History

If you have a family history of depression or other mood disorders, this raises your risk of developing depression. Scientists estimate the heritability of depression is around 40-50%, with psychological or environmental factors accounting for the remainder.

•       Childhood or Environmental Stress

Childhood trauma dramatically increases a person’s risk of developing mental disorders such as depression. Trauma causes changes to brain chemistry which can have effects lasting into adulthood. One study found that 56% of children who experienced abuse suffered from clinical depression. However, many people find that a combination of therapy and medication can help rewire neural pathways in the brain.

Circumstantial factors in adulthood like job losses, divorces, the death of a loved one, or financial struggles can trigger a depressive episode.

•       Medical Conditions

Certain medical conditions such as insomnia, chronic pain, Parkinson’s disease, heart attack, cancer, and hypothyroidism can cause depression. In this case, treating the underlying condition could alleviate depressive symptoms.

•       Substance Abuse

People with substance abuse issues have a greater risk of developing depression. Excessive use of drugs and alcohol causes changes in brain chemistry that can increase vulnerability to mental disorders.

•   Seasonal Changes

If you live in areas that don’t get much sunlight in the winter, it could increase your likelihood of developing seasonal affective disorder (SAD). This form of depression occurs in the late fall or early winter when the days get shorter. Also called the “winter blues,” SAD affects around 10 million Americans each year. Most people who develop this condition live above or near the Arctic Circle, although it’s been reported in New England.

Risk Factors For Depression

  • Being female. Major depression occurs twice as often in females compared to males.
  • As we said earlier, you have a heightened risk of developing depression if it runs in your family.
  • Socioeconomic status. Poverty or financial struggles can increase the risk of depression, especially for those who work long hours.
  • Certain medications. Certain pharmaceutical drugs such as birth control, corticosteroids, and beta-blockers could raise the risk of depressive symptoms.
  • Vitamin D deficiency. Research finds that many people with depression have low Vitamin D levels. They linked depressive symptoms to low levels of vitamin D.
  • Gender identity. Transgender people have four times the risk of developing depression as cisgender people, according to a 2018 study.
  • Medical conditions. Specific chronic medical issues could increase depression risk; people with heart disease are twice as likely to develop a depressed mood, while 25% of cancer patients experience depression.
  • According to the NHS, smoking increases the risk of depression because it interferes with brain chemistry.

9 Signs of Depression

Depression isn’t just feeling sad or having an “off” day once in a while. Experiencing five or more of the following symptoms persistently for at least two weeks could signal depression:

•   Feeling Sad or Depression Often or Always

If you’re feeling depressed more often than not, you might have a mental health condition. Make a note of how frequently you feel depressed, either mentally or in a journal. Keeping track of your feelings will help a doctor make a proper diagnosis.

•   Loss of Interest in Activities Once Enjoyed

Depression zaps the joy out of life and makes it difficult to retain an interest in activities, even those you once loved. If you want to spend more time alone and withdraw from others, it could signal depression.

•   Appetite Changes, Losing or Gaining Weight

Being depressed can cause appetite changes if you don’t have the energy to make meals. On the other hand, you may find you’re eating more than usual to cope with feelings of emptiness or hopelessness. Either way, significant appetite or weight fluctuations are a cause for concern.

•   Sleeping Too Much or Too Little

Depressive episodes can trigger insomnia or hypersomnia due to hormones or brain chemistry changes. Many people with depression suffer from sleeping issues; about 75% deal with insomnia, and 40% of young adults have hypersomnia.

•   Lacking Energy or Increased Fatigue

A hallmark of depression is decreasing energy; even simple daily tasks can be a monumental effort. If you have difficulty getting out of bed in the mornings and have little energy for self-care, you could be depressed.

•   Feeling Restless or Lethargic

Many people with depression also experience restlessness, sometimes due to co-occurring anxiety. However, it could just point to being depressed and feeling aimless, leading to purposeless physical activity. On the other hand, you may experience lethargy indicated by slowed movements or speech.

•   Feelings of Guilt or Helplessness

Guilt, hopelessness, or helplessness are often felt by those with depression. These feelings could arise because of the stigma associated with the disorder. Or, the person suffering could feel trapped by their condition and not know how to cope with it.

•   Trouble Concentrating, Making Decisions or Remembering Details

Depression can cause brain fog, making it hard to carry out daily tasks and make crucial decisions. Cognitive dysfunction can occur due to increased stress or brain chemical imbalances.

•   Thoughts of Death or Suicidal Ideation

In the worst-case scenario, people with depression may experience suicidal thoughts or ideation. If you’re thinking about harming yourself or committing suicide, call the crisis hotline immediately at 1−800−273−TALK (8255).

For a diagnosis of depression, a doctor must rule out medical causes or other conditions. In addition, symptoms must represent a severe decline in functioning to make a proper diagnosis.

depressed

Here Are 8 Tricks That Help A Person With Depression Feel Honored and Happy Again

“That’s the thing about depression: A human being can survive almost anything, as long as she sees the end in sight. But depression is so insidious, and it compounds daily, that it’s impossible to ever see the end. The fog is like a cage without a key.” – Elizabeth Wurtzel

1. Don’t pretend it doesn’t exist

Depression is a serious issue, and just pretending like nothing is wrong isn’t going to make it go away. You may think that acting like everything is expected the best thing to do, but it can make a depressed person feel their emotions aren’t valid. Make sure you acknowledge what they’re going through and how hard it can be for them.

2. Don’t try to fix a person with depression

Your friend or family member who is depressed isn’t broken. Instead, they’re simply dealing with a common but serious mental illness that needs treatment by professionals.

Depression is a medical condition. Someone who struggles needs professional help. Your best intentions might even cause unintended harm. Indeed, you won’t be able to fix them because they aren’t broken. So don’t try to fix them. They need support and love, not a quick fix.

3. Easy on the positivity

Being a source of positivity that your depressed friend can reach out to when they need it is incredibly important. However, don’t try to drown them in endless positivity. It might backfire and make them feel worse that they can’t seem to feel optimistic on their own. At worst, it’s probably highly annoying! So be positive, but don’t force it.

4. Let them talk it out

Don’t try to stop your depressed friend from talking about how they’re feeling, even if those emotions are negative and self-deprecating.

“Don’t avoid the person because you can’t think of something clever to say – someone who can listen is valuable. Sometimes just being there with them is valuable, so don’t pressure them to have something to say either. Make it clear that you want them to feel free to talk about anything that’s on their mind – but only when they feel able to,” says psychiatrist Michael Simpson

Therefore, being able to talk through their situation is good for them and can help them work themselves out of a depressive episode. Make sure you’re always an open ear for them to talk to.

5. Validate their feelings

Everyone deserves to feel validated. Even if they have feelings that don’t make sense, make sure to express that you understand the way they’re feeling and that they don’t have to feel wrong about their emotions. Emotions are neutral – it’s how we deal with them and what we do in the reaction that can be maladaptive. Validating their feelings can make it easier for them to deal with them.

6. Be supportive of someone with depression

A depressed friend or family member may find it hard to reach out for help when they need it. So, make sure that you offer your support during their times of need.

Psychiatrist and author Dr. Gail Saltz say, “Most people’s reaction—it isn’t conscious—is to pull away, get away… Know that you can talk to them without feeling what they feel. You can do a great service by reaching out. You don’t have to imagine what it feels like.”

Being supportive can make it easier for a depressed person to feel loved and listened to. Don’t force your help on them, but offer your support if they need it.

7. Invite them to places

Sometimes, being depressed means that all you want is to lay in bed and stay in. Encourage your friend to go out with you, and invite them places to give them the choice of something other than staying in. Encouraging them to go out with you makes it easier to get out of the house. They’ll feel good that you’re still willing to hang out and invite them places even when they’re depressed.

8. Set boundaries

As much as you want to help your friend with whatever they need, it’s essential to take care of yourself. Make sure you set boundaries so that you don’t get overworked. If you end up being overwhelmed by helping your friend, you’ll do more damage to you both than good.

Therefore, make sure that you take care of yourself to keep helping your friend when they need it.

depression quote

Final Thoughts on Depression

Depression is a serious thing that affects many people. You may never have experienced it, but you may have friends and family who have. If this ever happens, it’s essential to know precisely how you can help them and continue to honor them as a person. You may not be able to fix their depression, but you’ll be able to help and support them when they need it.

Psychologists Explain Why You Shouldn’t Talk to Your Ex on Social Media

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Still friends with your ex on social networks?

“There are a lot of pros and cons about social media; it’s just how you choose to handle it and how you have to be prepared for the negatives as well.” – Aubrey Peeples

Sometimes, when it’s over – that means it’s really over! Talking to your ex-partner on social media and keeping up with their lives may seem like a good idea, but that’s not always the case. If things ended amicably, you might be tempted to just continue on the way things were. And if they didn’t, then you may be tempted to keep tabs on what they’re doing now.

Relationship counselor and Gestalt therapist Clinton Power says, “Social media usage is a double-edged sword. While it may strengthen social connections between friends and deepen a romantic relationship through continued interaction despite physical distance, constant social media use makes depression worse and harms your overall well-being.”

With social media being able to track our every move, talking to your ex or continuing to follow their pages seems like the rational thing to do. But science is here to explain why this is a bad idea, and why we need to keep ourselves out of our ex’s social lives.

Here Are 4 Reasons Why You Should Avoid Your Ex On Social Media (According to Psychologists)

1. False hopes

People share all kinds of things on social media, but for the most part, people tend to only share the good things. This means you’re getting a limited view of your ex – all of the good parts. You may find yourself starting to feel false hope that things have changed and that they’re now a viable partner for you, even if they weren’t before.

Studies have shown that people who continue to stalk or keep tabs on their ex partners through social media like Facebook are more likely to reach out and try to continue being with them intimately. This can lead to false hope that things are going to work out between the two of you, even if the majority of the relationship was fraught with issues.

Psychologist and author Jill Weber, Ph.D. says, “If your relationship has ended, then it’s over: What you had with your ex no longer exists. Continuing the connection means that a part of you is still hoping that in some alternate universe there is a chance you and your ex can be together and be happy. As a result, you live off moments of closeness.”

Keeping distant from your ex partner’s social media can remind you of the whole of the relationship, not just the good parts.

ex

2. Social media stalking can lead to real stalking

Most people think that checking up on their ex’s social media isn’t a big deal, and that it doesn’t do anyone any harm. What they know can’t hurt them, right? That might be true, if science didn’t confirm that people who social media stalk often bring that behavior into the real world. Instead of just browsing their profiles, they end up “accidentally” running into them because they know where they’re going that day, or bringing them gifts to try and get back together.

“… we understand what it’s like to be a celebrity and be stalked but I would argue that we are now all public figures, we all have a social media profile and we’re all at risk from individuals who may become fixated on what we represent. So, I do think we’ve got a long way to go in terms of the law and our own self-management when it comes to how we fixate on others. Stalking is defined as a fixation on others, if we put too much energy into other people online we are at risk of developing very difficult behaviours,” says Dr. Emma Short, an expert in Cyber Stalking and Harassment

This can often be read as quite threatening behavior on behalf of the ex-partner. It may seem harmless at first, but that behavior is threatening and inappropriate. This behavior can cause a lot of anxiety in the person on the other end of the stalking, and if it escalates, it can even cause problems for you.

3. Long periods of pining after your ex

There’s all kinds of “equations” that will try to tell you how long it takes you to get over ex-partner. But as well all know, getting over something like a break-up can take a long time, or it can take no time at all. It really depends on how long you were together and how deep you were in the relationship, along with other factors that can determine how long you’re going to be pining over your ex. But the real danger of stalking your ex is that it can take longer for you to get over them.

Psychologist Yvonne Thomas, Ph.D. who also manages a new form of cloud based linkedin software, says, “From a mental health perspective, you shouldn’t keep tabs on your ex via social media because you can’t have a genuine, clean break and really move forward while you’re still staying in your ex’s life, even if it is remotely through social media… social stalking is like taking the scab off of the wound that’s starting to heal from the breakup and then having to start the healing process all over again.”

By being able to see all of their social media, and continuing to check up on them, it can make it harder for you to start healing from that break up. Both you and your ex deserve to be able to move onward from the relationship, and science has shown that people who regularly stalk their ex’s social media won’t get over it as quickly.

4. Increases depression

In the end, stalking your ex in social media … just doesn’t feel good! Science has shown that people who tend to stalk their exes on social media are also the same people who have a greater risk of depression. Constantly reminding yourself of a relationship that ended is a great way to cause yourself unneeded anguish.

“Both psychiatrists and psychologists report that there is a close relationship between social media and depression since it is becoming a major means of communication. The addiction leads to social withdrawal, as users are preoccupied with spending their time on self-entertainment and defusing their daily activities,” says clinical psychologist Dr. Dolly Habbal.

Any psychologist will point out that there’s no need for you to keep tabs on your ex, and that doing so is only likely to increase your own anxiety and depression. It can even make it harder for you to move on to a new relationship.

ex

Final thoughts

Social media stalking isn’t fun for anyone involved. For the person doing the stalking, it can cause problems in moving forward from the break up, and can make depression worse. For the ex, it can be uncomfortable and even threatening. Allowing yourself to let go of your ex and unfollow them from social media will allow for things to move forward naturally, and allow you both to heal.

(C)Power of Positivity, LLC. All rights reserved
References:
https://clintonpower.com.au/2017/02/stop-stalking-ex-facebook/
https://www.psychologytoday.com/blog/having-sex-wanting-intimacy/201612/4-reasons-stay-out-contact-your-ex
https://www.brit.co/social-media-stalking-ex/
https://thedebrief.co.uk/news/real-life/social-media-stalking/
https://www.khaleejtimes.com/nation/abu-dhabi/social-media-addiction-can-lead-to-depression-warn-experts

Why You Need to Drink Coconut Vinegar Every Morning, According to Science

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Coconut vinegar…Have you heard of it?

Sounds strange, right? But it’s true; the delicious tropical fruit that has given us coconut water, coconut butter, and coconut oil has produced a new darling of the natural health world: coconut vinegar.

Unlike many other coconut products, coconut vinegar isn’t formed using the whitish flesh of the nut but rather the sap of coconut tree blossoms. The sap is then aged for about eight months to a year, during which time the sap naturally ferments, preserving the liquid’s enzymes, nutrients, and minerals.

Coconut vinegar is a staple condiment throughout Southeast Asia and India but is relatively unknown in Western countries. They use it for cooking, dipping, as a salad dressing, and as an add-in to sauces or other condiments. Coconut vinegar is also used for medicinal purposes (more on this later!)

The benefits of coconut vinegar

As coconut vinegar is naturally fermented, it retains most of its nutritional properties from source to table.

Here are the main benefits of the new addition to the vinegar family:

1. Coconut vinegar is a healthy, natural source of probiotics

Probiotics are healthy microorganisms that assist the gut in maintaining a healthy microbiome, which is essential to things like proper digestion and nutrition absorption.

Natural probiotics, such as those in coconut vinegar, stimulate nerves that control gut movement. Research shows that probiotics are useful in fighting off diarrhea, irritable bowel syndrome (IBS), and lactose intolerance.

Other conditions that natural probiotics help treat include:

– Inflammatory bowel disease (IBD)
– Infectious diarrhea (caused by bacteria, parasites, or viruses)
– Antibiotic related diarrhea

Some research exists that claims probiotics may also help with:

– Oral health
– Preventing allergies and colds
– Skin conditions, like eczema
– Urinary and vaginal health

2. Coconut vinegar is incredibly nutrient-dense

Coconut trees grow in mineral-rich volcanic soil, producing sap from coconut blossoms, producing fluid rich in minerals, nutrients, and vitamins.

The blossoms sap contains boron, copper, iron, magnesium, manganese, phosphorus, potassium, sulfur, and zinc. The vinegar is particularly rich in potassium, holding an impressive 192 milligrams per tablespoon!

Nearly every mineral contained in coconut vinegar assists in some essential biological processes. Potassium is a vital mineral micronutrient important for maintaining fluid and electrolyte balance; iron is essential for blood production and blood oxygen transfer; magnesium helps maintain normal nerve and muscle cell function, supports a healthy immune system, and normalizes the heart beat!

take care of yourself quote

3. It is a rich source of amino acids

Coconut sap contains all nine essential amino acids! Incredible! And very rare for a non-meat food source. Additionally, the vinegar contains 8 nonessential amino acids.

Essential acids are those that the body cannot make, include isoleucine, histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Amino acids are the ‘building blocks’ of protein and make up a significant portion of our cells, muscles, and tissues. Besides water, amino acids in protein make up the highest share of our body weight.

4. Coconut vinegar scores low on the glycemic index (and is diabetic-friendly!)

Coconut vinegar scores a very low 35 on the glycemic index (‘GI’), making it a great food option for people with diabetes. The index assigns a value to foods based on how quickly or slowly foods cause an increase in blood glucose levels, ranging from a score of 0 to 100.

Foods that score a 55 or lower “are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose.” Contrastly, foods that raise blood glucose levels above normal have a toxic effect, increasing the risk of cardiovascular disease, kidney failure, and obesity.

In a 2008 study, researchers assigned 210 diabetes patients to either a high-fiber diet or low-GI diet. Patients on the low-GI diet improved more in controlling glycemic levels and heart disease risk factors.

5. It fights off infection and illness

As mentioned, coconut vinegar contains a high concentration of potassium, which helps to thin mucus. The acetic acid in coconut vinegar helps prevent bacterial growth, contributing to illnesses such as cold and flu. The vinegar also contains a healthy amount of vitamin C and ascorbic acid, “an antioxidant that’s required for metabolic processes in the body, including tissue growth and adrenal gland function.”

Although more research would validate these claims, it’s reasonable to assume that coconut and apple cider vinegar are comparable in fighting off common infections and illnesses.

Some experts also say coconut vinegar can substitute as a natural antiseptic to help heal small cuts and wounds.

Final Thoughts on Trying Coconut Vinegar

There is little doubt regarding the health benefits of coconut vinegar. (Dr. Oz even did a segment about it!)

Coconut vinegar is on the shelf in any whole food market, and prices range from around $4 to $7 a bottle. Whether the product is organic or not accounts for this fluctuation in price.

If you take prescription medication for high blood pressure, consider consulting with your primary care doctor before consumption.

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