Category: Health

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The Importance of Digestive Enzymes and the Need for Supplementation for Some People

Digestive enzymes are naturally occurring and crucial to your digestive system, helping to break down foods and allowing the absorption of nutrients. Without adequate enzymes, you can become malnourished and start showing signs of gastrointestinal distress, even when consuming a balanced and healthy diet.

Understanding Digestive Enzymes: Natural and Synthetic

The mouth, small intestine, and stomach can produce digestive enzymes; however, the pancreas is the main production factory in the human body. The enzymes are particularly vital in breaking down more complex and nutrient-dense foods and compounds, such as carbohydrates, proteins, and fats. Without digestive enzymes, your food will not provide sufficient nutrients because the body cannot break it down. Therefore, your health can wain.

Most people do not have an issue with enzyme production, but some conditions lead to an inadequate enzyme supply, such as exocrine pancreatic insufficiency. Thankfully, there are prescription and over-the-counter digestive enzyme replacements. Replacements mimic natural digestive enzymes to counteract the effects of poor production.

Using Digestive Enzyme Replacements

As a replacement for natural digestive enzymes, replacement enzymes need to be consumed before a meal to be effective. The enzymes in the stomach can begin breaking down the food as it enters the stomach and exits to the small intestine, allowing critical nutrients to absorb through the small intestine wall for distribution through the bloodstream.

You can split an enzyme replacement dose to make it more effective, especially for larger and longer meals or if you are a slow eater. For instance, it is usually acceptable to take half the dose at the start of a meal and the rest halfway through it.

Digestive enzyme replacements must be taken with food. If you take them without, they will simply work their way through your system without any real benefit.

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Assessing Needs for Digestive Enzyme Replacements

While most people do not need digestive enzyme replacements, there are many conditions that can result in a lack of enzymes, such as EPI. Some of the other conditions include:

  • Cystic fibrosis
  • Diabetes
  • Pancreatic cancer
  • Pancreatic surgery
  • Chronic pancreatitis
  • Pancreatic cysts or benign tumors
  • Narrowing or blockage of the biliary or pancreatic duct

EPI is the most common cause for digestive enzyme supplementation, but not everyone realizes they have the condition immediately. EPI leads to uncomfortable and slow digestion, and some of the symptoms include:

  • Bloating
  • Diarrhea
  • Excessive gas
  • Cramping after meals
  • Foul-smelling stools
  • Yellow, greasy, floating stools
  • Unexpected weight loss

If you are experiencing any of the above symptoms, talk to your primary care physician. Do not attempt to self-diagnose digestive enzyme disorders. While OTC enzyme replacement options exist, it is always best to consult your physician before dietary changes.

Reviewing the Potential Side Effects

Digestive enzyme replacements are often helpful to those who need them, but there are potential side effects like any other supplement. The most common side effect of enzyme supplements is constipation. Still, there can be more uncomfortable side effects, like diarrhea, nausea, and abdominal cramps.

While the body needs digestive enzymes, not every body creates a sufficient amount, leading to potential digestive and nutritional problems. Before looking for OTC remedies for digestive concerns, talk to your doctor about other possible issues or solutions.

Do you know of any other reasons someone would need to take digestive enzyme replacements, or do you have anything to add to the conversation? Comment below.

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Save Your Scalp From Breakouts

Nothing ruins a good hair day like discovering a blemish on your scalp. The abundant oil glands and hair follicles are at the root of acne in this area. Over time, a buildup of oil along with dirt and dead skin cells can clog the pores, leading to pimples. Styling products such as gel, hairspray and mousse compound the problem by leaving residue behind. 

If you regularly experience acne around your hairline and beyond, you know how frustrating it can be. These smart strategies can help you banish scalp breakouts.

Switch Up Your Routine

Start the process of clearing up your scalp with a new hair care routine. Any products you use, including shampoo and conditioner, should be oil-free. Look for labels like anti-acnegenic or non-comedogenic to find formulas that won't clog your pores. This also applies to cosmetics like foundation and powder, as well as moisturizers, lotions and other skincare products.

You can try medicated shampoos with ingredients that help with the causes of scalp breakouts, such as:

  • Benzoyl peroxide and tea tree oil, which fight bacteria that leads to acne
  • Ciclopirox and ketoconazole, which combat fungal causes of acne
  • Glycolic acid and salicylic acid, which remove dead skin cells that clog the pores
  • Jojoba oil, which alleviates inflammation associated with acne

Skip hair products when you plan to stay home and try to use fewer formulas in general. Using multiple cosmetic items increases the chances of irritating and inflaming your scalp.

Step Up Your Schedule

If you tend to go more than a day or two without washing your hair, consider shampooing more frequently to stay on top of breakouts. It's especially important to wash your hair after you work out to get rid of excess sweat, dirt and oil. 

When you shampoo, focus your efforts on your scalp to clear away clogging materials. You can also use a soft-bristled brush to gently exfoliate the area. After washing and conditioning your hair, be sure to rinse completely. Soap and product residue can cause breakouts along the hairline.

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Keep It Clean

Contact with bacteria causes acne, so anything that touches your face, neck or head should be washed often. This includes pillowcases, bedding hats, headbands, visors and scarves. Clean phones and headsets frequently with antibacterial wipes.

Let the Scalp Breathe

If you spend several hours wearing a headscarf or hat each day, try to choose a looser garment to let air flow circulate to your scalp. When you're at home, leave your head bare if possible to prevent sweat and oil from becoming trapped.

Support Skin Health

Getting the right nutrients helps maintain the health of your skin, which means you'll experience fewer breakouts. Make sure you consume at least the recommended daily amount of vitamins A, D and E, either in your diet or with an over-the-counter supplement. Eating plenty of fresh fruits, whole grains and veggies supports overall wellness, which in turn keeps the scalp healthy.

Take Notes

Scalp breakouts sometimes result from allergic reactions. When you notice a blemish, write down your recent food and beverage intake. You may begin to see a pattern of acne that occurs when you eat certain ingredients, which will allow you to prevent the issue by avoiding these triggers. 

See a Dermatologist

Some cases of scalp acne require medical treatment. Your dermatologist may prescribe stronger acne medications, light therapy, antibiotics or steroids to resolve serious breakouts that don't respond to self-care at home.

Keep in mind that it can take up to six weeks to notice a difference in your scalp with these strategies. See your doctor if your acne continues with treatment or causes more severe symptoms, such as inflammation, infection and hair loss. 

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Surprising Fruits That Have Almost Zero Fiber

Most Americans need to get more fiber in their diets. According to the American Journal of Lifestyle Medicine, only 1 in 20 people in the U.S. eat enough fiber every day.

There are some people, however, that have the opposite problem. They have to limit certain types of fiber in their diet to prevent painful health problems. This can be very tricky because it means finding a careful balance between nutritious natural foods and low-fiber options.

Why Do Some People Need To Control Fiber Levels?

Fiber plays an important role in gut health and digestion, softening stool, lowering cholesterol levels and balancing blood sugar levels. Unfortunately, some health conditions are sensitive to fiber:

  • Irritable bowel syndrome (IBS)
  • Ulcerative colitis (UC)
  • Crohn’s disease
  • Diverticulitis (an inflammatory condition of the colon)

Sometimes, your doctor will tell you to follow a low-fiber diet after surgery or before a colonoscopy. Make sure to ask your doctor before reducing the amount of fiber you eat.

What Kind of Fruit Is Low in Fiber?

The purpose of eating less fiber for a while is to give your colon a chance to rest and heal. After that, you can usually go back to eating a normal amount of fiber. Here are the best fruits to eat while following a low-fiber diet:

  • Watermelons: 0.8 g (1 cup)
  • Papayas: 2.5 g (1 cup)
  • Cantaloupes: 1.3 g (1 cup)
  • Peaches: 1.7 g (1 peach)
  • Plums: 1.0 g (1 plum)
  • Cherries: 1.3 g (10 cherries)
  • Nectarines: 2.2 g (1 nectarine)

Real fruit juices (not the concentrated stuff with added sugar) without pulp are another great source of vitamins. These juices have next to no fiber.

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What Type of Fiber Should You Limit With IBS?

If you have IBS, you don’t need to rush to cut all fiber from your diet. It’s smart to talk to your doctor first. In reality, you may not need to cut many fruits or veggies out of your diet at all.

Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water. It’s there to help your gut and smooth things out. People who have IBS need more soluble fiber, not less. Where can you get it?

  • Low-FODMAP veggies: Broccoli, carrots, tomatoes, sweet potatoes, fennel, bell peppers, avocados and olives
  • Low-FODMAP fruits: Bananas, blueberries, strawberries, lemons, limes, oranges, pineapples, kiwis, cantaloupes and honeydew melons
  • Cooked/sauteed greens: Bok choy, spinach, arugula, collard greens and cabbage

On the other hand, insoluble fiber doesn’t dissolve; it’s the roughage that pushes waste through the intestines. For people who have IBS, insoluble fiber can sometimes trigger symptoms such as pain and bloating.

How Long Should You Follow a Low-Fiber Diet?

Normally, you should only limit fiber intake for as long as your doctor tells you. If you're recovering from a specific surgery, for example, you may follow a low-fiber diet for about a month. After that, go back to eating good levels of fiber so your digestive system stays happy and healthy.

In the case of IBS, it's not a question of following hard and fast rules. You need plenty of fiber normally, but you also want to avoid flareups. Usually, you need to discover which foods trigger problems personally and look for healthy alternatives. If you're sensitive to raspberries, eat cranberries or blueberries instead.

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Flock to Fonio for Whole-Grain Goodness

While few outside West Africa find fonio among their usual fare, this ancient grain is gaining popularity because of its exceptional health benefits. Pierre Thiam, a restaurant owner from Senegal, touted fonio as the next big alternative to quinoa and brought the grain to the menus of his Brooklyn restaurants back in 2008. Today, you might be able to pick up fonio in your neighborhood if you live near Whole Foods or are lucky enough to have a local African food market.

Africans who consume fonio frequently often consider it a celebratory meal, particularly in Togo, Mali, Burkina Faso, and Senegal. If you're curious about this world whole-grain staple, this guide provides the knowledge you need to incorporate it into your diet.

Nutritional Content of Fonio

Half a cup of cooked fonio has just 170 calories and limited fat, salt and cholesterol. It also has 4% of your recommended daily value of both fiber and iron, as well as plenty of nutritious B vitamins, magnesium, zinc, iron and copper. If you need more calcium in your diet, fonio can deliver with more of this nutrient than any other grain.

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Health Benefits of Fonio

First, good news if you're gluten-free; fonio provides a safe alternative for those who can't digest wheat protein. It's also rich in amino acids and micronutrients you won't find in wheat, corn or rice. These compounds help with the growth of new skin, nail and hair cells. Your body cannot make these nutrients, so you must get them from your diet.

The B vitamin content supports the function, growth and development of the body's cells. Iron and copper build connective tissue and red blood cells while magnesium helps the body produce energy. Zinc assists with synthesizing proteins and supporting immunity.

Fonio consists of complex carbohydrates that the body digests all day long, which helps you feel full and keeps blood sugar steady. As a whole grain, it also has the proven ability to reduce your risk of heart disease, type 2 diabetes, and stomach, pancreatic and colorectal cancer. Research also associates whole-grain consumption with avoiding obesity and keeping the body's gut health in balance. 

Fonio also has a low glycemic index. That means it can help people who have diabetes control their blood sugar levels.

How to Enjoy Fonio at Home

Many describe fonio as combining the texture of quinoa with the nutty earthiness of couscous. If you're familiar with cooking grains, you're ready to cook fonio. The grain is just as versatile as its more common cousins, such as rice, farro and barley. You can use it in place of any of those choices in salads, soups and stews. It also works well in a traditional preparation as a porridge. If you can get your hands on fonio flour, you can even use it in your favorite cakes, muffins, and baked goods.

Aren't sure where to start? Use these simple steps for perfect fonio every time:

  • Boil 1 cup of salted water over high heat.
  • Stir in 1/4 cup of dry fonio and cover tightly.
  • Reduce heat to low.
  • Cook for about 15 minutes or until the grain absorbs all liquid. 
  • Remove lid and fluff with a fork. The fonio is done when it's tender yet firm, without excess moisture.

You can also look for any recipe with millet since fonio is part of the same family and offers a good one-to-one substitute. The U.S. Department of Agriculture says that whole grains should make up about half of the bread and grains you eat each day, so spice up your routine by adding fonio to the mix.

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How Cutting Out Alcohol Can Impact Your Energy

After a stressful day at work or an evening spent listening to kids fighting, a few big swigs of alcohol can sound pretty appealing. A lot of people think there’s nothing wrong with enjoying booze regularly and watching your worries melt away. Sure, they’ll still be there in the morning, but the brief reprieve can be really nice.

But before you reach for a cold one, you should realize the impact alcohol consumption can have on your overall energy levels. Since we’re at the cusp of another new year, I figured it’s the perfect time to talk about how cutting out alcohol can impact your energy and improve your quality of life.

What Alcohol Does To Your Body

Do you live for Happy Hour? If so, have you ever stopped to wonder why drinking regularly actually causes you to feel less happy and more lifeless? Do you notice a huge slump in energy after a night of partying? That’s because alcohol is a sedative. It can make you drowsy, but it often leads to low-quality, interrupted sleep (which can leave you looking and feeling like a zombie the next day).

If you feel physically drained all the time, it may be time to take a good, hard look at alcohol (just a look, not a drink!) It may be the sneaky villain you didn’t realize was stealthily sabotaging your life while pretending to be your best friend. That’s pretty rotten.

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What Happens When You Cut Out Alcohol

If you’re still not convinced that alcohol is the archenemy of your energy levels, here are a few of the amazing things you could experience if you cut it out of your life. Just pretend it’s your ex-boyfriend and there’s no way you’re letting him weasel his way back into your heart. Once you kick alcohol out for good, you’ll likely experience:

  • Increased Energy: Without the constant impact of morning hangovers, you’ll be amazed at how energetic you feel when you wake up. You’ll also experience higher-quality sleep when you don’t drink alcohol.
  • Fewer Food Cravings: Did you know booze can trigger food cravings? It activates AgRP neurons, which trigger intense hunger and can make you crave unhealthy things.
  • Easier Weight Maintenance: Alcohol is not a low-calorie drink, which means you’ll have a harder time maintaining a healthy weight if you consume it regularly. When you stop drinking those extra calories, your waistline will respond in kind.
  • Decreased Risk of Dehydration: Alcohol is dehydrating because it’s a diuretic and flushes water out of your body. Replacing alcohol with a healthier choice (such as fruit-infused water) is a great way to increase hydration.
  • Improved Digestion: One of the surprising drawbacks of alcohol consumption is that it can alter the gastric motility of your stomach. This means it can make it harder for you to digest the food you eat. When you stop drinking alcohol, your digestion will most likely improve.
  • Reduced Risk of Disease: Excess alcohol consumption is linked to diseases such as heart disease and liver disease. When you stop indulging in booze, you reduce your risk of developing these life-threatening health conditions.
  • Healthier Skin: Since alcohol is a diuretic, it can dry out your skin and cause it to look dull and saggy. Fortunately, you can reverse this effect by simply staying away from alcohol. It only takes a few days of abstinence in most cases to notice that the skin looks and feels plumper and more hydrated.

This list is just a small snapshot of how your life could improve if you decided to cut alcohol out of it. Not everyone can quit cold turkey, and that’s OK! As long as you’re consistently making efforts to consume less booze, you’ll eventually find it easier to replace alcohol with healthier options. When things get hard, just remember you’re doing this to improve your health and energy.

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Learning To De-Stress This Holiday Season, So You Can Enjoy It

It's the most wonderful time of the year, or so they say. The holidays bring a lot of cheer, but they can also result in tremendous stress. The constant hustle and bustle can get a bit exhausting if you're unprepared, and while it is only a few months out of every year, the time can not go fast enough for some.

However, holidays should be enjoyable, and there is no reason they can't be still, especially if you learn to de-stress and embrace some straightforward changes. While some look at the holiday season as the season of obligations, others view it as a time to share, love, and reflect. Learning to de-stress is about changing your mindset and realizing you still have control.

Embrace the Power of "No"

There is this idea that saying "no" around the holidays is unconscionable, that somehow declining a party invitation will find you disowned by your family and friends, forever alone for the holidays yet to come. The imaginings of a lonely future typically result in people saying yes to any and every invite, leaving little room for self-care and reflection.

You should go to gatherings that you want to, and you should feel free to participate in traditions you enjoy. However, you also need to make sure that you leave room in your schedule to celebrate yourself.

Embracing "no" allows you to set aside time for self-improvement and empowerment, to focus on your health and sanity. You are allowed to say "no" to an invitation even without an excuse. You can say "no" simply because you need a break or want one.

Accept and Ask for Help

One of the joys of the holidays is inviting people over to visit and celebrate the season. The problem arises when an individual takes on the sole responsibility of providing entertainment, food, music, etc.

While you invited people, there is nothing wrong with asking for a bit of help. For instance, instead of taking on the burden of feeding 20 or 30 of your closest friends and family, consider throwing a potluck. Potlucks encourage participation and can help build community. Plus, a potluck will save you a load of money.

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Exercise and Meditate

The holidays are notorious for weight gain. People dive into celebrations, enjoying the sweets and possibly drinking a little too much. The problem with over celebrating is that people often forget to maintain their physical health, which can directly affect their mental health.

Physical activity encourages the production of endorphins, the feel-good hormones. Exercise also leads to more energy and a positive mood, which is crucial in the winter, especially with seasonal affective disorder.

Additionally, taking the time to meditate can positively influence mood and stress. Mindfulness is known to reduce the production of cortisol, the stress hormone. It can also provide necessary moments of quiet and reflection.

Learn To Laugh

It is easy to become overwhelmed and stressed out during the holidays, but it is necessary to find enjoyment. Try not to take the holidays too seriously and expect the failure or disruption of plans because life happens after all.

Just take everything with a grain of salt and take a few deep breaths. Remind yourself that stress will pass and that the true spirit of the holiday is celebration, family, and love.

The holiday season is a reminder to cherish all of the important things in life, but it is also a time to celebrate yourself and where you are on your journey. Embrace traditions, but remember to take time for yourself.

What is your favorite holiday tradition? Comment below.

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7 Ways To Care for Your Natural Gray Hair

Most people will reach a point in their lives when their hair begins to turn gray. While some will view this transition as tragic, attempting to hide their gray hairs through plucking or dying, others will embrace the gray, often having a bolder style for it. 

While you might want to embrace your natural gray hair, you must remember that gray hair is different from the rest of your hair. Gray hair tends to be more brittle and requires more care and attention. Therefore, to help you on your gray hair journey, you can follow seven tips for gray hair maintenance.

1. Experiment With Style

Because gray hair is a different texture than your youthful hair, you might find that your previous hairstyles do not work. It might take you a while to come up with a hairstyle you like with your fresh gray color. If you want some assistance, talk to your local hairstylist, they should be able to offer some suggestions.

2. Ensure Proper Nutrition

Gray hair is typically accompanied by hair loss and thinning. Because of the new challenges you are facing with your hair, it is more important than ever to ensure you are getting proper nutrition. Talk to your doctor to figure out what nutrients you need and whether a multivitamin would help.

3. Use the Right Products

Gray hair can dehydrate quickly. Therefore, it is crucial to use a moisturizer daily. Additionally, you want to use gentler products that are specifically designed for gray hair. 

Additionally, gray hair is usually quite porous, meaning it is sensitive to contaminants. Without the correct products and hair care routine, your hair can start to yellow. To prevent yellowing or dull hair, consider using a special shampoo for a shinier finish.

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4. Protect Against Sun Exposure

Gray hair burns easily, which is why you often see mature ladies wearing hats or headcovers. When hair burns, it can turn yellow. Unfortunately, yellow caused by burning can take months to correct. Many hair care experts suggest putting your hair into a braid so it can be entirely covered by a hat.

5. Expect Texture Changes

Gray hair will not have the texture you were used to with your youthful hair. In most cases, gray hair is dry, brittle, and often frizzy. It can also become coarse. However, despite the bad news, gray hair can be quite beautiful, with a unique sheen that is unattainable by other means. As long as you care for your hair, it will remain healthy, shiny, and gorgeous.

6. Avoid Heat

While you might have used hot blowers and irons to style your hair in the past, you will need to account for your gray hair's different texture and condition. Gray hair burns easily, so you will want to avoid extreme heat.  

When using styling tools, you should control the temperature so it doesn't exceed 350°.  Additionally, avoid spending too much time in one area. It is also beneficial to use a heat protection spray first.

7. Use Satin Pillowcases

While many women do not consider a satin pillowcase when they go gray, it is an excellent option for protecting the integrity of the hair. The satin creates less friction, protecting the hair from breakage.

Gray hair is nothing to fret over. It is a natural part of aging, and with the right tools and routine, gray hair can be beautiful.

How do you feel about gray hair? Comment below.

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The Best Benefits of Vitamin A

Vitamin A may not sound as exciting as kimchi or bee pollen, but it gets the job done. It’s an amazing vitamin that takes care of countless systems in the body, including your immune system, eyes, muscles and bones. Why is it important for your health?

1. Preventing Night Blindness

Do you remember how your mom always told you that eating carrots would help you see better at night? She was right, in a way. Carrots have a lot of beta-carotene, which the body turns in vitamin A. This vitamin helps make your eyes sensitive to tiny amounts of light in darkness.

When someone has night blindness, there’s a good chance they have a deficiency of vitamin A. Night blindness is when you can see fine during the day but have a hard time seeing in the dark. This condition can be dangerous if you try to drive at night.

2. Slowing Down Age-Related Eyesight Problems

Of all the senses that I want to protect, I think my eyes are most important to me. The thought of losing my vision or having eyesight problems really scares me. It turns out that making sure you get enough beta-carotene can help keep your eyes safe.

Vitamin A is a powerful antioxidant. It protect your cells against free radicals, dangerous molecules that come from toxins. Scientists believe that free radicals play a part in age-related macular degeneration (AMD), or retina damage. Beta-carotene may lower your risk of this serious eye problem by a whopping 25%!

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3. Keeping Your Skin and Hair Hydrated

Who doesn’t want smooth, supple skin and lustrous, vibrant hair? I sure do. You can imagine how happy I was to find out that vitamin A helps with that, too!

This super vitamin helps maintain healthy levels of natural moisturizing oils for your skin and hair. It can even help you avoid acne breakouts.

4. Strengthening Your Immune System

Vitamin A is like the top general of your body’s germ-fighting army. It’s responsible for both offense and defense, supporting the systems that trap viruses and bacteria before they get you sick. Vitamin A also helps increase the number of white blood cells in your body, which hunt and destroy microbes during an infection.

What does this mean for you? Having plenty of vitamin A can increase your defenses against invaders, reduce the severity of infections, help you recover faster and even heal injuries more quickly.

Who Needs Vitamin A Supplements?

There are two forms of vitamin A: one that’s ready for your body to use and another that needs to be “activated." The first type is what you get in vitamin supplements. The second includes beta-carotene, which gets turned into active vitamin A as the body requires.

Only take a supplement for vitamin A if you have a deficiency. Your doctor can help you find out if that’s the case.

Including more beta-carotene in your diet, on the other hand, is perfectly safe. Look for orange, yellow and green leafy vegetables:

  • Carrots
  • Broccoli
  • Spinach
  • Tomatoes
  • Sweet potatoes
  • Romaine lettuce
  • Butternut squash
  • Bell peppers

Vitamin A is essential for good health. It’s like olive oil — you use it in so many recipes that the kitchen just isn’t complete without it.

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4 International Skin Care Trends Worth Trying

Skin health has and continues to be essential to beauty standards. People with clear and vibrant skin are often admired as beautiful and inundated with questions about getting the natural glow they have.

From milk baths to Korea's modern skincare dominance, women and men continue to search for the products and treatments that will give them the appearance they wish to have. However, while people do not often shy away from spending hundreds on a month's supply of "miracle treatments" or "cures," the solution to healthy skin can usually be found in various societies worldwide.

The best part about healthy skincare is it doesn't typically require a great expense. Sure, you can spend thousands on spa treatments and home therapies, but you can also spend a fraction of that and find things equally beneficial.

1. Rose Water

Ecuador, primarily known for the export of roses, is also home to a homeopathic treatment for removing excess oil on the skin: rose water. Rose water is made from glycerin and rose petals. The glycerin helps lock in moisture, but not before the compound from the petals dry out acne.

While many home skincare remedies take a lot of work to make, rose water is easy. You want to add a half cup of petals to a pot of water. Allow the petals and water to boil. Pour the rose water through a strainer to remove the petals, and then add the glycerin to the water, a fourth of a  cup, mixing thoroughly.

2. Peppermint Scalp Massage

One holistic remedy for skin and hair health is peppermint oil. The peppermint plant is indigenous to Europe, and it has been a popular ingredient in shampoos and conditioners for centuries. 

If you want to treat your scalp and hair to a massage, you will need to mix two to four drops of peppermint oil with a few drops of almond or olive oil. Massage the oil mixture into your hair and scalp for five minutes. According to experts, the oil can help relieve skin irritation and provide necessary moisture to hair follicles.

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3.  Lemon Juice

Used primarily in Asia and Central America to lighten the skin around the elbows and knees, lemon juice is a popular skin care treatment. Because lemon juice has a high concentration of citric acid, it can brighten dark spots on the body.

To use lemon juice, you only need to rub half a lemon over the area you wish to lighten. Additionally, you can apply some lemon juice to a Q-tip and apply it to areas on the face for greater control. Some experts also suggest adding some sugar to the lemon juice to act as an exfoliator.

4. Brown Rice Wash

Used by geishas and as a continued practice in Asian beauty culture, rice is used as an exfoliator and tightener. A favorite brown rice wash recipe comes from Japanese culture, and it includes equal parts brown rice, preferably organic, and water. You want to stir the mixture until a white cloud rises to the top of the bowl. Pour the water into a jar to use as a face wash and drain the rice.

There are many skin care treatments specific to cultures around the world. While many companies might try to repackage treatments as exotic or new, most skincare ingredients have not changed for centuries.

Do you think you will try one of the above skin treatments? Leave a comment below.

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5 of My Best Tips to Avoid Self-Sabotage

Self-sabotage is one of those strange things we tend to do to ourselves when we’re trying to improve our lives. While it may seem impossible to understand why we sabotage ourselves, there are valid psychological and scientific reasons for this type of behavior. But that doesn’t mean we should just accept that tearing ourselves down is normal! If you’re ready to become your biggest fan instead of your biggest saboteur, take a look at my five best tips to avoid self-sabotage.

1. Visualize Positive Outcomes

One of the first things you want to do to stop the self-sabotage cycle is to visualize yourself beating your sugar cravings, building a long-lasting relationship with someone you love, and conquering any other goal you’ve made for yourself.

Too often, we make goals to improve ourselves, but in our minds, we’ve already failed from the start. We visualize how awful it will feel when we cave to our cravings or when we mess up a new relationship. But we need to remember that our thoughts are powerful. If we want to be successful at reaching our goals, we need to visualize ourselves winning at life. This isn’t pride or cockiness. It’s harnessing the power of positive thinking and self-love.

2. Beware the “Start Tomorrow” Trap

Did you know there’s an old song about “going on a diet tomorrow?” Who can’t relate to that sentiment, right? It’s normal to want to put off improving your life, even if it’s just for one day. If you’re like me, Monday seems to be the magic day for turning over a new leaf. But the truth is, putting off improvements until tomorrow, next week, or next month isn’t the best idea. It can squash your motivation and cause your target goals to always stay just out of reach.

So decide today that you’ll no longer wait until tomorrow. If you want to make a positive life change, do it today. Do it now. Taking action is the only way to turn your dreams and goals into tangible realities.

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3. Figure Out What Steps You Need to Take

If you have a super vague goal, you’re less likely to reach it. For example, if your goal is something like “get healthy,” it’s too vague to chase. To be successful at improving your life, health and relationships, you need to make tangible goals and outline the steps necessary to reach them.

Think about what steps you need to take to become healthier. Do you need to change your diet? Eliminate certain foods? Add certain foods? Get a certain amount of activity every day? When you outline the steps you need to take to get where you want to be, your goal suddenly becomes attainable.

4. Take Note of Your Self-Sabotaging Patterns

If you want to stop sabotaging yourself, you need to pay close attention to your self-sabotaging patterns. How do you sabotage yourself? Do you procrastinate (this goes back to the “start tomorrow” trap?

Do you quit suddenly because you aren’t progressing as rapidly as you’d like? Do you intentionally binge eat or adopt other unhealthy habits to punish yourself for not sticking to your goals with preciseness? Once you take note of your self-sabotaging patterns, you can develop a plan for overcoming them.

5. Build Yourself Up

My final tip is to treat yourself as you would treat your best friend. We can be so mean to ourselves sometimes, and that will only lead to failure. Learn how to love and accept yourself how you are and praise your efforts every time you get closer to becoming a better version of yourself. Be kind to the person in the mirror and you’ll be surprised how rapidly your self-esteem and confidence improve.

What do you think about my tips for avoiding self-sabotage? I hope they work well for you and help you become the amazing person I know you can be!