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Depression can be a difficult condition to treat in some people, especially those who are unable or unwilling to take medications. Even for individuals with milder depression who don’t take medicine, dealing with depression makes life much more difficult on a daily basis.

The good news is that several non-medicine options can help dramatically reduce depression in some individuals. While medicine is still a viable option for many persons, and the best option for some, you can often find healing and recovery through other treatments, too.

Below are five non-pharmaceutical options for treating depression that you should consider.

Exposure to Natural Lighting

Depression has been linked to significantly reduced levels of natural light in many individuals. Why this occurs isn’t known for certain, but many researchers believe that a deficiency in vitamin D is linked to the increased incidence of depression.

This would indicate that affected persons can boost their vitamin D naturally by increasing exposure to natural lighting. While sunlight can be in short supply during the winter months, you can find other substitutes for natural lighting. For example, full-spectrum light bulbs are available that can be used to increase your exposure levels.

Journaling

If you suffer from depression, another helpful way to thwart it is to engage in journaling. Keeping a diary is a good way to gain perspective on your own personal feelings and experiences. It can help you to look back and see where you’ve been and how far you come, emotionally speaking.

Journaling does not have to be complicated, as it can be as simple as writing your thoughts daily or weekly in a plain spiral-bound notebook. However, one key to making your journal successful is to be honest and open when writing.

You will find your depression will be better managed whenever you are willing to share deeply from your heart in your writing.  After all, remember that your journal is just for you and no one else, unless you choose to share.

Physical Exercise

A simple, but powerful way to fight depression is to engage in physical exercise. Being active helps generate brain and body chemicals that boost your mood. By combining exercise with outdoor activity, you get even more benefits by increasing light exposure.

In general, the more vigorous the exercise, the more it will enhance the chemical effects that ward off depression. However, even a moderate amount of exercise can help and should be performed if nothing else is available.

For example, try to get up from your desk at work at least once per hour and take a vigorous stroll. Be sure to walk outside or in front of a window, if possible.

Transcranial Magnetic Stimulation

A relatively recent advance in depression treatment is the use of transcranial magnetic stimulation (TMS). Through the repeated administration of TMS, the brain’s biochemistry can be carefully reshaped to produce a more positive mood.

This technique utilizes a powerful magnet that is placed in close proximity to the head, and pulses of magnetic energy are painlessly passed into the brain. Though TMS is safe, it must be administered by a medical professional who determines if you are a good candidate for the treatment.

Counseling

One of the oldest non-pharmaceutical treatment options for depression is counseling. There are several behavioral and emotional therapies used by counselors and psychologists, and cognitive behavioral therapy is currently one of the most prevalent.

In cognitive behavioral therapy, the therapist works with individuals to help adjust thinking and reduce or eliminate flawed patterns of thought. In many cases, cognitive behavioral therapy enables individuals to self-correct whenever negative thinking arises, and this can greatly reduce the likelihood of depression recurring.

Everyone knows that feeling when a cold or worse is coming on. The fatigue, combination stuffy sinuses and drippy nose, andthe constant urge to curl up under a blanket rather than getting your normal daily tasks finished are all hallmarks of a fast approaching illness. During this ‘bad feeling about this’ time and in the days afterward when you’re holed up with a box of tissues, we’re all tempted to look for quick remedies that will make the experience easier and get us back on our feet faster. This is exactly when things your mother and grandmother used to say pop into your head and you think “Hey, why not?”

One of these common phrases is “Feed a Cold, Starve a Fever”. You may have heard this backward as well because it’s surprisingly hard for people to remember correctly. Especially when you have no idea why this advice exists. Today, we’re going to clear up this literally centuries-old misunderstanding about how illness works and what you’re supposed to do about it when all you feel like doing is sleeping or shuffling around your house wrapped in a blanket and feeling vaguely miserable.

It All Started Back in the 1500s

As it turns out, the reason we still hear this old adage repeated and occasionally see someone actually try to follow the ancient advice is because of primitive medical knowledge and technology nearly half a millennium ago. Back then, they knew some about how metabolism worked, in that food made you both warmer and more energetic, and they drew conclusions from this basic understanding of the relationship between food and heat.

Why “Feed a Cold”?

The first half of our adage relates to why a cold is called a “cold”, which is because people thought it had to do with a lowered body temperature and being exposed to cold. Therefore, feeding a cold to theoretically raise your body temperature seemed like a good idea.

Why “Starve a Fever”?

The second half of the adage relates to an assumption that was clearly recorded in a dictionary published in 1574. The dictionary suggests that “fasting is a great remedy of fever” because, assumably, not eating will lower your body heat and therefore reduce the fever. And to be fair, people back then were very concerned with lowering fevers because they used to be a lot more fatal.

How Colds and Fevers Really Work

The problem with the adage is that, when followed strictly, people can actually hurt themselves by either forcing themselves to eat too much while down with a cold or not getting enough calories during a fever. Now we know that your body needs a certain number of calories to keep all systems running and to build up armies of white blood cells to fight the illness. We also know that there’s not a lot of difference between a cold and a fever and often one is caused by the other.

Eat When You’re Hungry

If you’re at home right now with your tissue box wondering if you should stuff or starve yourself, don’t. For the most part, being sick means that you don’t feel like eating but if you’re hungry through the illness, this is a clear signal that your body needs calories. If you want to eat for the entire day, be sure to consume in one or two bowls of hot chicken and rice or noodle soup to provide your body with the calories it needs to fight back the illness.

Drink Plenty of Liquids

But most of all, be sure to hydrate. Fighting illness takes water through sweat when you’re feeling feverish or clammy, through mucus that generates to carry germs out of your body when you cough or sneeze, and from clearing your digestive system. Drink water and sip warm broth or non-caffeinated herbal tea. This is also another reason soup is widely recommended.

Take Care of Yourself and Don’t worry About Old Phrases

So the next time you’re feeling under the weather or stuck at home with a head full of mucus, that old phrase may pop into your mind but don’t worry about it. Eat when you’re hungry, drink plenty of liquids, and apply good common sense instead of a mistaken advice thought up 500 years ago. Happy healing!

If you’ve always wanted to try yoga, but haven’t gotten started, here’s some motivation: Yoga has been proven to alleviate many health problems. Here’s a look at just a few of them:

Yoga Makes Menopause More Manageable

The journal Menopause published a study by Yuko Kai that showed yoga decreases depression and other side effects of menopause. In fact, it reported, “No adverse events, including increased hot flashes, were reported by the participants during the study period.” Yoga Journal recommends a number of poses for menopause relief, including the big toe pose, the bridge pose, and the downward-facing dog pose.

Yoga Helps Asthmatics Breathe Easier 

The journal Asthma published a study that showed yoga leads to a reduced need for medication, fewer attacks, and fewer symptoms when an attack does occur. Pairing stretches with breathing and medication helps, too: Another study published in the International Journal of Yoga found: “Breathing exercises (pranayama) … improved [asthma patients’] lung function … and should be a regular part of therapy.” Pranayama is done by practicing breath control during certain poses; the study found that it opened up airways and helped participants expel more air.

Yoga Could Banish Your Backache

You’ve probably heard of tension headaches, but did you know when back muscles tighten due to stress it can cause a tension backache? Fortunately, yoga is known to alleviate tension-related backaches. One report from NPR states that a yoga class for back pain can be just as effective as physical therapy. Many animal poses can help back pain, including the dolphin, the cat, and the cow, among others. The study behind NPR’s report has provided a guidebook that you may find helpful.

Yoga May Improve Your Memory

Yoga can help improve problem-solving and memory abilities, especially as you get older. One study found that older adults did better on problem-solving and memory tests after doing gentle yoga three times a week. In fact, both yoga and meditation have been found to reduce pre-Alzheimer’s cognitive impairments. The Indian Yoga Association recommends knee-to-head, Sarvangasana, Padmasana, Paschimottanasana, and Bhujangasana poses to improve memory.

Yoga Might Help with ED

Many men struggle with ED, and it’s fairly commonplace for medications to be prescribed as treatment. But, before reaching for a pill, men should consider trying some yoga poses. The Journal of Sexual Medicine published a study that found men with ED tripled their stamina by doing yoga for just one hour a day for 12 weeks. The lotus pose, the child’s pose, and the Downward-Facing Dog are a few positions to consider.

Yoga Can Soothe You to Sleep

Yoga increases relaxation and provides a sense of calmness that can help combat insomnia. The trick to using yoga for sleep is to choose the right form as some forms, are more energizing (having the opposite effect). According to Johns Hopkins Medicine: “Better styles for pre-sleep are hatha yoga (which focuses on body position) and nidra (which focuses on breathing and more restorative poses, such as lying and sitting postures).” The August 2016 issue of Prevention recommends the child’s pose, the supine twist, and the cat-cow as sleep-friendly poses, among others.

Yoga May Minimize Migraines

As the American Migraine Foundation points out, a lot of research shows that reducing stress levels can help improve migraines. Since yoga reduces stress, it only stands to reason that it would be helpful for migraine sufferers. The AMF recommends taking an in-person class with a teacher so they can help you modify any uncomfortable poses, but if you want a sneak-peek, check out the Yoga International suggested yin sequence for headaches. And, Yoga Journal has a roundup of the 16 most calming poses–and when it comes to stress-relief… the calmer, the better!

When you’re frustrated with someone, what do you think? Do you blame yourself or someone else? Do you judge your actions positively or negatively? You’re not alone; inner speech such as this is actually quite common.

Russell T Hurlburt PhD and his partner Chris Heavey, devised a study that examined different elements of pristine inner experience which is defined as “an experience of a. . .thought that does not include the experiences of words, images or any other symbols.” In other words, thoughts that don’t illicit mental pictures, like remembering your last vacation or imagining the future. It is simply interior dialogue, sounds, feelings etc. that are disconnected from all visual imagery.

The researchers found that subjects experienced inner dialogue in 26% of the samples. That may seem like a small number, but remember that is only the result of subjects that reported inner dialogue. Some subjects may not have even noticed their interior dialogue while others subjects said they never experienced it or were unaware of its presence. Awareness is a key factor when it comes to our inner dialogue; if you don’t know it’s there, you don’t realize how damaging it can be.

Then again, some people are just more conscious of what they’re saying to themselves than others. The study also revealed that some subjects experienced inner dialogue in up to 75% of the samples. Whether they realize it or not, these people have an advantage over those that aren’t aware of inner dialogue. Their awareness can help them correct their thinking for powerful, productive thoughts. So how can you be one of them?

Below are 4 ways you can learn to become attuned to your inner dialogue. . .and change it to a reflect more positive thinking.

1. Identify thoughts

Identifying negative inner speech is often the hardest part of changing our thoughts. Once you’re aware you’re experiencing them, ask yourself, “What is my inner dialogue telling me?” You may think you know, but you’re probably only aware of the surface-level characteristics. Dig deeper into your thoughts. Maybe they’re saying you didn’t do a great job at work today, but what constitutes a “great day” for you? And in turn, why did not achieving this “great day” sour your mood? Is it because you don’t think you’re good enough at your job? Maybe you feel you’re not good enough period. Then that is what you need to identify first so that you change your inner dialogue to bolster your own self image.

  2. Analyze emotions

After understanding what your thoughts are saying, learn how they’re affecting you. How does thinking these thoughts make you feel? If you said bad, unhappy, or just plain gloomy, then you need to change them. By not assessing our own emotions, we neglect to realize how hurtful our inner dialogue is. That is why we shrug if off, thinking it doesn’t matter. It does matter. Your inner dialogue shouldn’t make you feel worse about yourself. Become aware of what you’re feeling so that your inner dialogue can make you feel as great as you are.

  3. Cultivate positivity

The way to create a positive mindset is cultivating one. One of the definitions of cultivate courtesy of Dictionary.com is “to develop or improve by education or training.” A positive mental attitude is acquired through this training, which, when done consistently, can become a handy tool in your toolbox. This is accomplished through establishing a malleable mental attitude. In other words, create a mindset that is open to change and constant restructuring. For instance, if you’re blaming someone that you believe wronged you, think of the positives that person’s brought to your life. Is it worth it getting upset with them?  Or say you feel defeated because you didn’t accomplish what you’d hoped. Be content with what you did complete and move forward. It takes work to rewire the brain, but this new connection makes us work better than ever.

  4. Repeat affirmations

Finally, remember repetition. Using positivity in an isolated incident isn’t going to help you in the long run. Think positive in every instance. Any time you can’t yourself doubting your abilities, change the inner dialogue to say “I can do this.” Repeat it over and over to yourself. You’ll convince yourself that you can. That inner dialogue will no longer be a barrier blocking you from self-actualization. Continue to ride the wave of positive thoughts and you’ll reach the shore eventually.

Understanding and identifying your inner dialogue will help you understand how to change your thinking for the better. Listen to what you have to say; you’ll learn a lot about yourself.

Keeping our bodies healthy and active is extremely important. But people don’t always realize that mental health is a part of physical health. Just as we work hard to keep our bodies in top-notch condition, we want to keep our minds healthy and joyful. Here are five ways that you can stay healthy mentally.

1. Focus on the positive. Sometimes it is easy to get caught up in all the bad things that are happening. This is the quickest way to tear yourself down! Instead, focus on the good things. You may want to keep a running list of the bright spots in your day. Firstly, it will teach you to notice the happy moments in your life. Secondly, it will give you something to read through when you need a reminder of how beautiful your life really is. Focusing on the positive will give you a unquenchable joy.

2. Rest your mind. Our minds process immense amounts of information in a single day. You have responsibilities to take care of, decisions to make, and issues to consider. With all this to keep us busy, we often forget to give our minds a break. To keep your mind healthy, however, you need to find ways that you can rest your mind. Take some time to be outside, find a relaxing book to read, or do some light exercise. Your mind will be far more able to function efficiently when you are well rested.

3. Journal. Sometimes it is hard to keep our thoughts and emotions organized. We can’t even figure out what we think or how we feel about something. We become disillusioned with the huge amount of details we have to keep track of and all the varying things that are vying for our attention. This can be remedied by keeping a journal. In fact, you may want to keep two journals. The first would be a technical journal, where you record details you need to keep track of (such as budgets or work responsibilities). The second would be a place for you to record personal thoughts and feelings about your life. Journaling definitely helps you get your thoughts sorted out.     

4. Keep your body healthy. It is an undeniable fact that our physical state affects our minds. If our bodies are not cared for, our minds will take a hit as well. If, on the other hand, our bodies are well-cared-for, our minds far are more likely to thrive. Make sure you are getting plenty of water, making healthy food choices, and exercising regularly. Also, make sure that you are taking the necessary supplements or vitamins to keep you going strong. Your mind will benefit greatly from your body’s health.      

5. Talk about yourself. People often shy away from discussing their struggles with others. This stems from a variety of reasons, but it is often simply because we do not want others to judge us. However, closing up and keeping our struggles to ourselves is often a great mistake. Our minds turn inward on the problem, only intensifying it, instead of looking outward for new insights and perspectives. Find a close and trusted friend whom you can confide in. Share your personal joys and sorrows, accept their compassion, and listen to their any advice they may have. If you are overwhelmed with intense emotional or mental issues, consider talking to a counselor. Talking about yourself to other people definitely helps your mind deal with tough issues, whether big or small.

Mental wellness is just as important as physical health. In fact, it is a part of physical health. With a little extra care, your mind can become strong just like your body can!

Many people think goal setting is something that only business and professional people need to do. But the fact is, goal setting can benefit literally everyone on the planet. In fact goal setting is part of the natural order of life, and we all naturally engage in the first step of goal setting every day.

Here’s a simple example:

You get in your car in the morning to drive to work, and it won’t start. You think to yourself, “I wish I could afford a new car”. That wishing is actually the first step in setting and achieving the goal to get a new car. Unfortunately, like many of us, you stop after that first step. Your primary focus at the time is getting to work by any means possible, then getting that car repaired so your life can settle back to normal. Lost in the whole process is the notion of getting that new car you wish you could have because you don’t have twenty or thirty thousand dollars just lying around, or even enough to make the down payment on a new car.

But it doesn’t have to be that way.

By taking just one step beyond just wishing for something – turning your wish into a goal – you can set things in motion that will get you that new car, or whatever else you might wish for. Of course, just setting a goal won’t achieve the goal. You need to follow a goal achieving process. Here is a simple, but effective, process for achieving your goals:

Decide on your goals – What do you really want to work toward? What do you really want to be, do, or have in life? Make sure these are things that you want, not things that other people want for or from you. Size doesn’t matter here. The only real difference between big goals and small ones is the amount of time and effort it might take to achieve them. Having said that, it’s wise to start with a relatively easy goal, as long as that goal stretches you. Achieving such a goal will keep you motivated as you start working on larger goals.

Write your goals down – Writing a goal down in great detail increases the likelihood that you’ll achieve it. The more specificity, the better. You should also include a target completion date.

Tell someone about your goals – Telling someone you know about your goals also increases the likelihood that you’ll stick with them. This is especially true if that person is someone who will hold you accountable for your ongoing progress and overall achievement of the goal.

Break your goals down – This is especially important for big goals. Breaking a goal down into smaller intermediate goals will give you a greater sense of accomplishment along the way. For example, if your goal is to save $3,000 for a down payment on that new car by next year at this time, you could have 12 sub-goals to save $250 per month. As each month passes and your savings grow, so will your motivation to keep saving. You may even find yourself saving more some months and achieving your goal faster.

Plan your first step. The ancient Chinese philosopher, Lao-Tzu, said, “The journey of a thousand miles begins with one step.” Well, the same is true of goals. And the sooner you take that first step, the sooner you’ll reach your goal. Even if you don’t know where to begin, you can still take the first step by researching how to start. Between asking friends who might know, finding a book on the subject, or Googling “how to…” you can get the information you need to continue.

Stay focused and persistent – Working toward your goals will sometimes be challenging and frustrating, but you must persevere. If something you’re doing isn’t working, think of something else you can try that will move you forward, even if only a tiny bit. Another option is to ask friends and associates for ideas on what you might try. A different perspective is often all you’ll need to get yourself back on track.

Celebrate your victories – Whether it’s completing an intermediate goal, or achieving your end goal, celebrate it. Reward yourself in some way, even if it’s just an ice cream cone. This seemingly small celebratory gesture will keep you motivated to start working on your next goal.

Conclusion:

Yes, you should start work immediately on your next goal. If you don’t already have another goal to start working on, make it your next goal to create and prioritize a goals list. The longer that list, the better; and continually adding to your goals list is best. You see, making and working toward achieving goals throughout your life gives you great power in all facets of your life.

Self-esteem is your sense of self-worth. It is defined by Merriam-Webster.com as “a confidence and satisfaction in oneself” or “self-respect” but how does this sense of self-worth occur and how can it be built?  More importantly, how does your inner dialogue define your sense of self?

According to Licensed Mental Health Counselor, Woody Schuldt, in his article, The Benefits of Mindfulness, self-reflection and mindfulness are the key. If we can focus on who we are, quiet the chaos and express our thoughts, desires and experiences in a judgment-free medium like journaling, we can hone in on who we are and begin to improve the areas where deficiencies are noticed.

As we begin to discover ourselves, it can help us open up, refreshed, in a whole new way.  In order to journal effectively, sometimes the hardest part is getting started. Actually putting pen to paper is first place to start. It may seem easy to get wrapped up in details and to focus on what you should say. By writing down everything that comes to mind, writing in a “stream-of-consciousness style” can be surprisingly easy and it captures the inner dialogue on paper. To make the most of your journaling experience, consider the following tips to get started.

9 Steps To Capture Inner Dialogue While Journaling:

1. Write everything. You can always reflect more deeply on what you were thinking in the moment when you review.
2. Make mistakes. Because this is designed to be self-reflective, there is not an emphasis on spelling, grammar, sentence construction, etc. and it is more about getting the ideas on paper and letting your thoughts flow and take you from one idea to the next in a fluid motion.
3. Don’t edit. Getting the information on the paper is cathartic in and of itself because it allows room for processing through thoughts as you go and the act of penning them and forming them into words makes your interpretation of them more transparent.
4. Don’t forget to focus on a balance of positive and negative things equally where possible. We don’t live in a vacuum so to accurately reflect yourself on paper, don’t pretend part of your life doesn’t exist. Life is messy but it is also full of little surprises, happy moments, tearful memories, and powerful emotions – both good and bad and this helps to gain perspective.
5. Be truthful to yourself. You are not writing for someone else’s benefit, judgment, or approval. In order for your writing to mean something to you, write in your own voice using idioms and idiosyncratic tendencies that are meaningful in making you who you are and embrace your individualism in your own “voice”.
6. Embrace opportunity. Use this activity to think about “what ifs” or consider pros and cons about things you are thinking about trying, new projects you have coming up, or challenges foreseeable in the near future and let that take you in any new direction your mind wanders while you write.
7. Consider different formats. Some people find songwriting or poetry to be their prose of choice and others find solace in paragraph form, lists, or drawing. There is no right or wrong way to express yourself.
8. Make time. You have thoughts all the time and sometimes they may be deep or sometimes superficial. They might be word associations or memory invoking, life changing events.  Spend as much or as little time as needed to capture and delve into these moments. Five minutes or an hour – it’s your call.  Fit it into your schedule where you can but don’t feel like it has to be for a set period of time.  You might have more to say one day and less another but try to make time at least once a day.  On days you have less to say, it is a great time to reflect on past entries to see your thought progression and how much your inner dialogue is changing as you grow and experience life.
9. Review at a later time. After writing down your thoughts, consider this a single snapshot in time – where you are at in that particular moment on that particular day. Every time you journal, what you write will be different as we are constantly thinking about new challenges we face, reflecting about new obstacles in our life, and worrying about new personal struggles. Look for whether patterns emerge over time that might require some additional mental attention, i.e. if you notice consistent themes such as work stress or nervousness in specific situations try to reflect on what is making you feel that way and how you can change.  Likewise if you notice passions high and favorite topics that excite you, maybe you have hit on something that should be explored more in depth.

Inner dialogue is the conversations that we have with ourselves and it is what we are thinking, feeling, experiencing, or how we interpret each human interaction. Journaling to discover your self-awareness doesn’t have to be complicated. Self-esteem is who you are and journaling is one way to express and be more comfortable with yourself. What better way to express that to yourself than by reflecting on parts of your own life, recognizing how far you have come and what new adventures await with some quiet time, a pen, a notebook and your thoughts. Enjoy getting more acquainted with yourself.

The use of essential oils is far removed from the hippie days of peace, love and Flower Power or the  province of massage therapists and practitioners of alternative medicine. Essential oil traces were found in King tut’s tomb, and their use stretches back as early as 3000 B.C. The global market spending on essential oils is closing in on nearly $12 billion annually. But before you spend your money, here are two important topics to consider when it comes to essential oils:

Which oils are the best ones for my basic collection?

There are a number of essential oils that play a role in good health; here are five starter oils and what they do:

Lavender: Known for its sleep-inducing properties, lavender is also used as an analgesic, antifungal and antiseptic. The best lavender, Lavandula angustfolia, comes from Bulgaria, though other varieties are grown in France, England and Spain. Put a few drops on your pillow before going to bed as a sleep aid, or in your body lotion to help heal dry, cracked skin.

Peppermint: The amazing smell is usually associated with the winter holidays, but the aroma is a brain-booster and tonic for an upset stomach or headache. It’s pain-relieving properties also work well for muscle soreness after a hard workout.

Lemon: The clean, purifying scent is perfect for creating organic DIY household cleaning products. Use these products on kitchen counters, sinks, cutting boards, knives or any surface that comes in contact with raw foods. A drop of lemon essential oil on each temple clears your mind and banishes fatigue and exhaustion, too.

Tea tree: Its antibiotic, antifungal and antiseptic attributes make this oil useful to speed healing of wounds and scar tissue. If you have a cough or cold, a few drops of tea tree oil on a cloth compress placed on the chest or throat helps loosen and expel mucus and lessen the cold’s duration.

Rosemary: A few drops of rosemary in your shampoo or conditioner will improve the thickness and strength of your hair. A rosemary oil scalp massage will easy a dry, flaky scalp. And like tea tree oil, rosemary oil can help with the respiratory issues associated with a cold.

Is my essential oil the real thing?

Here’s how to know if what’s in the bottle is pure or extended with nut, seed or vegetable oil:

The feel: Put a few drops between your fingers and rub them together. Most oils should feel a little slippery, but not slick or greasy; there should be no resemblance to cooking oil, baby oil or petroleum-based products.

The price: Some of the more common oils, such as lavender and rosemary, are decent bargains because they are abundant. But the more hard-to-find oils, such as lemon balm, jasmine and rose will be expensive, and a cheap price tag is likely a sign that what’s on the label and in the bottle don’t match.

The spot test: Place a single drop of oil on white printer paper and let it dry. If you see a ring on the paper, that’s a sign of adulterated oil. The exception to this rule would apply to very heavy essential oils, such as sandalwood, patchouli, vetiver and chamomile; these four will leave a ring because of their consistency, not because of added ingredients.

The language on the label: Know your Latin names and look for them on the label. Just seeing the common or English name may be a sign that the contents are nothing more than a perfumed essence, rather than the real thing.

The container: True essential oils are packed in dark blue or amber glass, to shield the contents from sunlight and prevent the scent from impacting anything else stored with it. And note the temperature of the store selling the products: it should be cool, since heat also degrades essential oil quality.

The pour and the seal: You should find a reducer plug under the cap when you open the bottle. This prevents air from getting inside the bottle and allows only a small amount of essential oil for use each time you pour.  When it comes to true essential oils, less is better and a little does go a long way.

The origin: Look for the USDA seal, try to buy organic and if possible, find a dealer offering “wild-crafted” products. This label indicates the plants used were wild-harvested rather than farmed, and less likely to contain pesticides.

Open Eye Wellness offers pure health and wellness products from Nature’s Sunshine, Nerium International’s incredible skin products, Zyto Compass Scanning for a complete and accurate picture of your health issues and comprehensive consultations for weight loss, healthy eating and exercise to reach and maintain your optimal health.

If you could pick just one essential oil for your medicine cabinet, tea tree oil is the one you should choose. Why? Tea tree oil is an incomparable multitasker. Here’s a run-down on what tea tree oil can do for you–and the scientific research to back up these claims.

What is Tea Tree Oil?

Tea tree oil, also called melaleuca oil, comes from the leaves of the Australian tea tree. Unlike many essential oils, tea tree oil’s fragrance isn’t exactly pleasant and does take some getting used to. Its power lies in its scientific properties. Research has shown tea tree oil to be antibacterial, antifungal, and antiviral. These properties make it uniquely qualified to tackle a host of health and beauty problems. Here are 5 science-backed uses for tea tree oil.

1. To Treat Acne

Acne isn’t just for teenagers. An estimated 60 million people in the U.S. suffer from this embarrassing skin condition. Luckily, tea tree oil is an effective natural acne treatment. A 2007 study found that a 5 percent solution of topical tea tree oil gel effectively treated mild to moderate acne in study participants. The next time you get a pimple, try dabbing it with a little tea tree oil. Those with sensitive skill will benefit by diluting tea tree oil before applying it to their face.

2. For Foot Infections

If you’ve ever had athlete’s foot or a fungal infection of your toenails, you know how annoying and embarrassing these problems can be. A 2002 study showed that applying a tea tree oil solution twice daily for four weeks effectively treated athlete’s foot. Another study on toenail fungus showed that tea tree oil was as effective as the antifungal cream clotrimazole. To get rid of fungal infections in your feet, either apply undiluted tea tree oil to the affected area twice daily or soak your feet once a day in a diluted tea tree oil solution.

3. For Hair Health

Many shampoos now contain tea tree oil as an ingredient. One reason for this is because tea tree oil is effective in treating dandruff and dry scalp. A study published in the Journal of the American Academy of Dermatology found that using shampoo with 5 percent tea tree oil effectively treated mild to moderate dandruff for study participants. If you suffer from dandruff or dry scalp, try a shampoo with tea tree oil, or add a few drops to your normal shampoo.

Tea tree oil may also help with head lice. A 2007 study showed that hair treated with tea tree oil seemed to repel lice. There is some evidence for tea tree oil as a treatment for head lice, particularly with lavender. In a study from the University of Queensland, a product containing tea tree oil and lavender was shown to effectively suffocate head lice.

4. For Oral Hygiene

Tea tree oil shouldn’t be swallowed, but it can be used for oral health. According to the Centers for Disease Control and Prevention, half of Americans have periodontal, or gum, disease. Gingivitis is one of the most common types of periodontal disease. A 2004 study found that brushing your teeth with a tea tree oil gel twice daily helped to treat chronic gingivitis. Some brands of mouthwash and toothpaste now contain tea tree oil as an ingredient.

5. To Treat Wounds

Since tea tree oil is a powerful antiseptic, it stands to reason that it would be a good wound treatment. Current research shows that tea tree oil effectively kills infections such as Staphylococcus aureus (staph) and Methicillin-resistant Staphylococcus aureus (MRSA). To treat wounds with tea tree oil, place a little diluted or undiluted tea tree oil on a cotton ball and dab it on your wound before applying a bandage. Do this several times daily to prevent infection and speed up healing.

Tea tree oil is a true multitasker. Its scientific properties make it one of the most effective and versatile essential oils. If you only use one essential oil, it makes sense to make it tea tree oil.

If you or a family member suffers from depression, you likely know how emotionally painful it can be to deal with the negative feelings created by it. Unfortunately, these negative feelings can lead to lack of motivation, decreased energy, and other symptoms that may decrease your quality of life.  An early 2017 study conducted by Boston University found that yoga may help to ease people’s depression.

The Study

The study involved 30 people between 18 and 64 who had been diagnosed with clinical depression. The people were split into two groups. The one group was assigned to do three 90-minute yoga group classes weekly and four 30-minute sessions at home each week. The other group did two group sessions weekly and three at-home sessions each week.

Study Results

After about three months, most of the people in the study had lowered their scores on a depression-screening questionnaire by at least 50 percent. While those with three classes per week had lowered their scores more than those with only two classes, both groups benefited from their new yoga routine. Because of the time commitment involved with taking three classes per week, researchers suggested sticking to two weekly classes.

One of the reasons the yoga classes may have helped those suffering from depression was its focus on deep-breathing techniques. The classes the participants took involved 20 minutes of slow, gentle breathing. According to Dr. Chris Streeter, lead author of the study, yoga and deep breathing help to balance the autonomic nervous system, which then helps the rest of the brain work better.

Other Support

Of course, this is not the only study that supports the use of yoga for treating depression. Over the last few years, other studies have also supported the idea that yoga can help to reduce the symptoms of depression. Exercises, such as yoga, increase a person’s serotonin levels, which helps to increase a person’s well-being and overall happiness. Yoga can also help with other symptoms of depression, including stress, difficulty concentrating, and anxiety. Energy levels and a person’s self-esteem may also increase. Other studies have also shown that yoga helps those with depression, as well as other conditions, to relax and concentrate better.

Staying Motivated

While yoga is beneficial to those suffering from depression, it can be difficult for those who have depression to motivate themselves to participate in yoga or other forms of exercise. They know it will help them feel better, but pushing themselves to be motivated to get started might be the most difficult part of their yoga exercise routine. A U.S. News and World Report article from December 2017 discussed some of the ways that those with depression can push themselves to stay active. Some of the suggestions include:

• Don’t wait to feel motivated. Instead of waiting to feel motivated, just go for it. Once you have started to exercise, whether it’s yoga or another form of exercise, you will start to feel better. Waiting may just lead to being less and less motivated to start a regular exercise routine.
• Make it consistent. Even if it’s only two or three times a week, stick to that routine. Ideally, try to do yoga (or another exercise) at roughly the same time of the day. When possible, pick the time of day when your mood is the brightest.
• Be patient. You may not feel great about your yoga routine after the first or second workout. Give it time. It might be a while before you start to feel your depression symptoms decreasing.

Supplementary Treatment

If you are already undergoing medical treatment for depression, yoga should likely not replace your current treatment. In some cases, though, it could be a supplemental treatment and could lead to less reliance upon other methods of treatment for depression.

Of course, yoga is not the only exercise that provides benefits for those suffering from depression. Other forms of exercise, including walking, are also being studied. Often, the key to finding the right exercise routine is finding one that you enjoy and sticking with it.