Scalp problems are an interesting breed. When you don’t have them, you hardly give them any thought ,yet when you do, they seem to take over your life. Oily, itchy, or dry scalps are not only uncomfortable; they are also often unsightly or painful. Luckily, four of the most common scalp disorders have relatively simple solutions that often require only a minor change in your diet or showering routine. These problems, along with their fixes, are listed below.

Itchiness and Flakiness

Is your scalp perpetually itchy? Do you avoid wearing dark clothes because of the white flakes the perpetually accumulate on your shoulders? If so, chances are you have a dry scalp. This can occur on its own or be triggered by a variety of factors (the weather, your shampoo, etc.). You can fix the problem by investing in a moisturizing shampoo or hot-oil treatment that will reinvigorate and re-hydrate your parched scalp almost instantly. If the problem keeps coming back, you may want to consult with a dermatologist.

Greasy Hair and Yellow Flakes

If instead of being too dry, your scalp is constantly oily or greasy, then you may be suffering from an oily scalp. Everyone’s scalp produces a certain amount of oil, and some individuals’ scalps produce significantly more than others. Stress and other triggers can make this worse, as can a diet high in fats or processed sugars. When the oil mixes with bacteria, the result is thick yellow flakes that can attach themselves to hair or fall off onto your clothes. Massaging your scalp with salicylic acid, will help control and balance your scalp’s PH level.

White Bumps at the Hairline

If you have small white bumps along your hairline, you may be suffering from scalp folliculitis, a bacterial infection of your hair follicles. This is generally caused by clogged pores that are full of trapped sweat, dirt and oil. If these infections aren’t remedied quickly, they can become permanently damaged resulting in future hair loss. Shampooing with tea-tree oil can help eliminate the inflammation and soothe your scalp. In extreme cases, your dermatologist may prescribe a topical steroid to help eliminate the bumps and prevent any new ones from forming.

Scaly, Red Skin

If you have chronic (or suddenly acute) patches of scaly, red skin on your scalp and head, then you may be suffering from a genetic condition called Psoriasis. Psoriasis can manifest as late as your 30’s, and outbreaks are usually triggered by stress or other hormones. Unfortunately, there is no cure for Psoriasis, but it can be managed effectively given the right tools. Purchase a shampoo that contains Piroctine Olamine (an antifungal agent) and use it at least three times a week. If this proves ineffective, consult with your dermatologist to learn about your other options. They may suggest anything from medications to natural remedies.

In the olden days, grocery stores could only sell what was fresh and local. Now, with globalization and super efficient distribution systems, you can be eating a product of Guatemala just a few days after it was harvested from the ground. While this is a tremendously beneficial thing in most ways, it does provide some interesting problems. Understanding how the modern grocery store operates can help you in a variety of ways.

There is No Longer a “Fresh” Day

Just a few years ago, most grocery stores were getting food deliveries once or twice a week (sometimes even less frequently). This meant that the difference in the freshness of your food between a Monday and a Wednesday could be tremendous. Now, however, grocery stores generally receive deliveries on a daily basis. It is nearly impossible to time your visit so that you are buying the freshest produce, but there is good news. The food you purchase regularly is likely far fresher than it would have been before improvements in the distribution systems.

Less Quantity is a Bad Sign

If your local grocery store is sporting a small fruit or vegetable section, you may be inclined to call it “quaint”. In reality, however, less quantity usually means that the store does not expect to go through very many items and as such the produce is more prone to sit there and spoil. Grocery stores with massive fruit displays, on the other hand, usually have extremely fresh produce because they tend to cycle through their stock rapidly. Such stores are also the only places where you should contemplate purchasing exotic spoilable items, as they are more likely to have sat there for quite some time than bananas or apples.

Look at Price Per Unit

When you’re shopping, you tend to automatically think that buying in bulk will save you money. In reality, however, the only way to tell how much you’re spending is to look at the “Price Per Unit”. Often times, with items such as toilet paper, the middle size will actually save you the most money. Other times, the price differences will be quite negligible. Also, don’t be fooled by grand displays. They’re rarely there because there is a deal on the items.

Be Careful with Meat and Fish

Often times, large grocery stores will have elaborate butcher and seafood sections. You may be tempted to buy a whole fish, but be wary! Most of these items are from far away countries and have likely spent some considerable time on ice. If the sign says “previously frozen”, you may be better off just purchasing it from the frozen foods section. You’ll be getting essentially the same thing and saving around 40% in the process. Talk to the people working the counter and inquire as to the history of your food next time.

If you’ve tried countless times to lose weight through diet and exercise, the problem may not have been what you were eating or the amount that you were working out. Rather, your plan may have been too ambitious to begin with. Most people who give up on diets or workout regimens do so because they attempt to take on too much before they are ready. Real, manageable weight loss comes at a steady rate and requires no overexertion. In fact, just by making a handful of small adjustments to the way you eat and go about your day, you can begin to burn fat on a consistent basis.

Proper Diet

If your goal is to forge a six-pack, it is pertinent to know that abs are truly made in the kitchen. This is because shedding those last few pounds to finally reveal your abdominal muscles requires a strict diet, often regardless of how much you are exercising. If, on the other hand, you are simply trying to shed as much fat as humanly possible, you have some room for error. Either way, you should begin by eliminating the primary sources of your caloric surplus. Stop drinking soda and sugary drinks entirely and drink only water instead. Eliminate fried foods from your diet, begin reading nutritional labels (and avoiding saturated fats and trans-fats like the plague), and ensure that you are getting the necessary vitamins and minerals to properly shed fat. Consume Omega-3 fatty acids, taking a supplement if necessary. Replace white flour products with whole grains, and try to limit your intake of simple carbohydrates. These are all very minor changes that, when added up, result in a sizeable caloric deficit. If you have trouble committing, enact these changes one by one until you reach the point where you can stick with all of them. You will hardly notice a difference after just a few weeks.

Proper Exercise

In order to lose weight, you have to burn more calories than you take in. That is ultimately the single and sacred formula behind weight loss. A caloric surplus can be achieved through limiting how much you eat via your diet or by expending additional calories through exercise. Often, healthy weight loss is executed through a combination of these two. Luckily, exercise does not necessarily have to mean spending hours at the gym every day. One of the most simple things that you can do is take a walk or short jog every morning. This will not only burn the nominal calories that you will expend through the jog itself, but it will also jumpstart your metabolism for the rest of the day, making you burn more calories even as you sit at your desk or watch television. Another simple thing you can do is begin taking the stairs instead of the elevator every day. Believe it or not, such an elementary change can cost you several hundred calories a day, resulting in a pound of fat shed every week.

The brain is perhaps the most complex organ in the human body, and as such it has taken decades of elaborate scientific research to even begin to understand how it functions. In the process, some incomplete or even false assumptions have been made and disseminated amongst the general public. While most of these myths are hardly harmful or capable of affecting your daily life, some are capable of costing you time, effort, or both. Understanding your brain is also an integral part of maintaining it and preventing neurological decay. Discussed below are some of the more common and stubborn brain myths and the science debunking them.

You Are Either Left Brained and Logical or Right Brained and Creative

This myth has managed to stick around because people generally wish to believe that their talents and inclinations are determined on a biological basis at birth. It is also a convenient way for individuals to blame their strengths and weaknesses on something entirely beyond their control. This myth has even been cited as a valid explanation for homosexuality in left handed people, dyslexia in the general population, and a litany of other conditions. In reality, however, this myth began in the 1800′s when doctors began to notice that injury to one side of the brain tended to cause a loss in specific abilities or functions. Recent research, utilizing far more complex technology, has actually revealed that the two sides of the brain are far more connected than was originally believed. Being creative does not mean that you can’t be logical and vice-versa.

Alcohol Kills Brain Cells

This myth is still quite pervasive, and can be heard everywhere from middle school classrooms to adult substance abuse meetings. While alcohol does indeed have a tremendous effect on the body and brain, it does not actually permanently kill off any brain cells. If it did, you would feel noticeably different after every drinking session. In fact, for alcohol to permanently kill off brain cells you would literally have to drink yourself into a coma. Studies of the brains of alcoholics and tee-totalers showed no difference in brain cell density. Rather, alcohol simply inhibits the function of brain cells while you are under the influence.

Television, Video Games, and Computers make you Dumber

This myth has been cited by countless parents and educators, yet is by definition far too broad to be scientifically valid. Even when analyzed on a more concrete, specific basis, it has been shown that such media only changes how your brain functions rather than outright making you less intelligent. Rather than remembering countless formulas and facts, you learn how to rapidly search for the answers on the internet. You are still capable of learning and remembering these things, but you simply choose to use your brain in a different manner. Even if you spend a dozen weeks playing video games, your brain is still capable of rebounding and tackling complex tasks whenever you choose.

The phrase “abs are made in the kitchen” wasn’t coined for no reason. You can exercise all day if you’d like, but if you’re still not eating properly, you will never get down to the body fat percentage necessary for your six pack to show. While there is no proven way to burn fat from a specific part of your body (rather, fat is shed uniformly throughout your body), tweaking your diet can provide the last few steps necessary to burn those couple pounds that are around your belly. Whenever possible, eat the following foods to cut belly fat.

Cold Water Fish

If you’re like most Americans, you eat a diet fairly high in red meat. While steak is delicious and burgers are pervasive throughout pretty much every venue or celebratory occasion, the consumption of red meat has two distinct shortcomings. First of all, red meat tends to be high in saturated fat. Secondly, you probably aren’t getting nearly enough Omega-3 fatty acids.

Consuming cold water fish on a semi-regular basis solves both of these problems. Not only are fish such as tuna and salmon low in saturated fat and high in protein, they’re also extremely high in Omega-3 fatty acids such as DHA and EPA (the better, more functional versions of the kind you would find in Flaxseed or other vegetarian options). Replace beef with fish at least once a week and you’ll save yourself a considerable amount of calories and saturated fat in the process.

Almonds

Believe it or not, almonds are possibly the best snack you could ever ask for. If you read the nutritional information you may not initially think so, but in reality almonds are extremely high in protein, mono and polyunsaturated fats, fiber and nutrients. The fiber helps keep you full, something that few snacks actually do these days, and the nutrients ensure that your body has the weapons it needs to function optimally (and burn fat in the process). Go for the unsalted variety. A handful a day in place of a processed snack-cake will do you wonders.

Yogurt

Yogurt, specifically the nonfat variety, is an excellent source of protein and calcium. Studies have shown that individuals who consume non or low-fat dairy products consistently lose about 20% more weight than those who don’t, and yogurt is a fantastic start. Try the Greek variety; with double the protein and half the natural sugars, it’s even better than its conventional sibling.

Water

Few people think of adding water to their diet, but doing so could actually be the most beneficial adjustment you make all year. For starters, jettisoning sugar-laden sodas and other drinks in favor of calorie free water can cause you to shed a few pounds a week alone. If you’re not ingesting a significant amount of calories in liquid form already, then drinking more water will still ensure that you are always properly hydrated, and your body can manage waste (including extra fat) properly.

Navigating the sea of medical and nutritional knowledge is often a difficult task. If you open a book from just a few decades ago, chances are it’ll be filled with a lot of misleading information. If you open one from a century ago, you may end up attempting to treat your case of Bronchitis with a leach. Luckily, we have managed to compile some of the most common health and diet myths along with the science to debunk them once and for all.

1 Eating Eggs is bad for your Cholesterol

As science has recently concluded, dietary cholesterol has a far less significant impact on your blood cholesterol than previously thought. In fact, unless you already have cholesterol problems, consuming dietary cholesterol is pretty much no big deal. Unfortunately, this knowledge has not yet made its way to the general public, and as such, eggs are still being avoided for fear that they may clog your arteries. In reality, saturated fat plays a far more significant role in your cholesterol levels, and eggs are far from the worst offenders. So next time you make an omelet, don’t feel guilty. Eggs are packed with plenty of the vitamins, nutrients, and protein that your body needs.

2 You can Treat Depression on your Own

This myth is actually quite dangerous, as it can lead to a distinct worsening of symptoms. Many individuals who suffer from depression are either told to “tough it out” or simply believe that they can get better on their own. Unfortunately, attempting an “attitude change” won’t work. Depression is a clinically diagnosable disease that has a distinct physiological cause. Trying to get better on your own can lead to a deeper depression when you fail. Instead, you should seek the help of a physician or psychiatrist immediately.

3 Ice vs. Heat for Pain

Some people believe that ice should be used to treat pain, while others believe that heat works better, whilst others will simply tell you to alternate the two. In reality, heat and cold do distinctly different things. Heat can relieve tension, increase blood flow, and relax your muscles – but they can also increase inflammation. On the other hand, cold decreases inflammation and numbs the affected area but can also cause vasoconstriction. Initially, cold should be used to decrease swelling and inflammation. After a few days, heat should be used to relax the area. Do not use heat on open wounds, as it can increase the level of bleeding. Likewise, avoid using cold on the extremities of your bodies if you have poor circulation, as it can completely cut off blood flow to the affected areas.

If you have a chronic injury or condition, think of what has helped you the most in the past. Every injury is different. Tension headaches react to heat whilst sometimes an area simply needs to be numbed so that it ceases to hurt. Generally, it is best to consult with your doctor in these scenarios.

Eating well isn’t an easy task, as many a dieter has learned the hard way. Eating out at restaurants doesn’t help either. Not only is the nutritional information not listed, but you also have zero control over the portion size. In fact, individuals who eat out regularly not only spend considerably more money on food, but are also more likely to be overweight than individuals who prepare their own meals. To ensure that you can whip up a tasty meal at any time of the day or week, stock up on the following items.

1 Protein Sources

Canned salmon and tuna are both extremely cheap sources of protein that pack minimal saturated fat and tons of nutritional value. Both are high in Omega-3 fatty acids, which do everything from helping you to lose weight to ensure that your heart and brain function properly. They are also some of the leanest protein sources you can find, and they make excellent substitutions for red meat.

Natural peanut butter is great for flavoring foods. It can be added to everything from smoothies to veggie dips. The natural variety also boasts a lot of benefits over the processed kind; significantly less sugar, more monounsaturated and polyunsaturated fats, and less sodium and artificial ingredients.

Almonds are some of the most nutrient-dense foods on the planet. They are high in good fats, low in saturated fat, and high in protein and vitamins. The fiber will help keep you full for hours whilst the amino acids are great for your heart. Eat them as a snack, or chop them up and throw them in salads.

2 Fruit and Vegetables

Apples are amongst the most antioxidant rich foods on the planet, and have proven disease-fighting capabilities. They can be turned into pies, thrown into salads, or simply eaten on their own as a snack.

Sweet Potatoes are an excellent alternative to the regular kind. They’re packed with antioxidants and fiber and have a variety of uses. Even better, they’re only about 40 cents a serving.

Garlic, which only costs about 5 cents a serving, is an excellent flavoring agent for a variety of foods. Avoid the powdered or canned kind if you can. The fresh variety boasts an incredible ability to prevent blood clots and lower blood pressure.

3 Grains and Carbohydrate Sources

When it comes to versatility, few foods can compare to whole wheat pasta. It can fulfill every function of regular pasta, and it packs a dozen times the nutritional value. At just 45 cents a serving, you are getting an incredible amount of fiber and nutrients for a rock-bottom price.

Popcorn, the unsalted and unbuttered variety, is often overlooked when cheap and healthy foods are discussed. That’s a shame, because popcorn actually has minimal fat and plenty of fiber. Even better, it’s one of the cheapest foods you can buy. Sprinkle it with some sea salt, or add some olive oil, and you will have a tasty and nutritious snack whenever you please.

Beating the cold and flu has now become a multibillion dollar a year industry. Yet research has shown that most medications can actually increase the duration of the symptoms, even if they do manage to suppress some of them. That’s not a very good tradeoff if you think about it, especially when you consider that you can likely avoid the worst of the cold and flu with some simple items from your very own household. Rather than rushing to the drugstore at the first sign of cold or flu symptoms, try the following; you’ll likely save time, money, and hours (or days) of symptoms.

1 Ingest Vitamin D

Individuals with high levels of Vitamin D in their system are significantly less likely to develop respiratory infections than those who do not. Often times, you get more than enough Vitamin D just from sun exposure. This isn’t possible during the winter months (unless you live very close to the equator), hence the prevalence of respiratory problems. Supplementing with Vitamin D can be an excellent way to bridge the gap. Fortified milk and dairy are excellent sources, as are dietary supplements. Look for Vitamin D3. It is more biologically functional than D2. Fish such as salmon are also high in Vitamin D.

2 Get some Light Exercise

Exercising regularly does more than help you lose weight and sculpt your body. It actually strengthens your immune system. A study performed by Appalachian State University found that individuals who took half-hour walks five times a week were only half as likely to develop a cold or viral infection as non-walkers. That’s an incredible decline in incidence, and it doesn’t just have to be a walk. Play basketball, soccer, or go hiking. Any form of exercise should do the trick. Be careful, however, not to overdo it if you’re already feeling quite sick, as prolonged exercise can worsen existing symptoms.

3 Get a Swedish Massage

For some reason, it seems that laying on your stomach and having your back massaged can prevent a cold. The Journal of Complementary and Alternative Medicine found that after experiencing a 45-minute Swedish massage, individuals experienced a pronounced increase in Lymphocytes, the white blood cells that are so integral to your body’s immune system. So next time you’re feeling under the weather, treat yourself to a massage.

4 Eat Some Chili

If made properly, chili can be an extremely powerful immunity booster. The beans themselves contain isoflavones that help your immune function. The hot sauce will clear your sinuses and speed up your metabolism. The various array of vegetables contain powerful antioxidants and phytonutrients that have proven virus-fighting capabilities. Yet it may be the tomatoes that take home the grand prize. They have lycopene (an extremely powerful phytonutrient), Vitamins A and C, and Potassium. Plus, few foods can warm you up after a cold day as well as chili.

Keeping your heart healthy isn’t just a concern for the elderly anymore. Heart disease can strike anytime and anywhere. It certainly doesn’t help that most of today’s food products are steeped in sodium, saturated fat, and trans-fats. These are three things that can stress a healthy ticker faster than you can say “Twinkie”. Luckily, you can combat heart disease much in the same way that most people cause it, and that is through snacking. Instead of reaching for a bag of chips or a slice of pie next time you’re hungry, try the following heart healthy items.

1 Dark Chocolate

Think of dark chocolate as milk chocolate’s older, more refined brother. Some people may find it to be an acquired taste, but few items can compete with its unique nutritional benefits. In fact, eating dark chocolate on a regular basis can reduce your risk of cardiovascular disease by over 20%. This is because the darker the chocolate, the higher its concentration of Cocoa. Cocoa is full of flavanols, which help reduce blood pressure and prevent clogged arteries. Stick to small, daily portions however as dark chocolate is still high in saturated fat which can counteract its benefits.

2 Grapes

Grapes have been a snack-time staple for centuries, as kings were fed them on their throne. to Practically every kid who packs their own lunch in elementary school eats grapes too. Considering that they are extremely high in Vitamin C, Vitamin B6, various flavonoids and Potassium, the more the merrier. Grapes actually lower your cholesterol, promote healthy blood pressure, and aid your heart in pumping blood. Most of these effects are due to their potent anti-inflammatory and anti-oxidant properties, which remain intact in even frozen grapes.

3 Figs

This Mediterranean food is extremely high in fiber, which is an integral component of any healthy diet. Fiber helps keep you full and actually regulates your cholesterol levels at the same time. Yet it is the high Potassium content that makes Figs excellent for your heart. Countless studies have linked Potassium intake to good heart health and proper blood pressure. Fresh figs are seasonal and often extremely hard to come by depending on your geographical location, but dried figs make an excellent alternative.

4 Walnuts

Practically any sort of nuts can make a great snack on the go. The next time you’re trying to decide on which one to eat, try Walnuts. They’re high in Vitamin E (a potent heart-healthy antioxidant), Potassium, Magnesium, and Omega-3 Fatty Acids. Omega-3 Fatty Acids, which few people are actually getting enough of, do wonders for everything from your skin to your brain (and yes, your heart). Walnuts also lower your bad cholesterol (LDL), help prevent plaque from clogging your arteries, and reduce inflammation. A good portion of Walnuts’ nutrients are found in their skin, so be sure to go for the whole, raw variety. Avoid overly-salted nuts as high sodium intake can lead to high blood pressure.

Cutting calories can be extremely hard – if you make it hard. In reality, it is often as easy as forgoing some calorie-dense ingredients in favor of homemade or low fat substitutes. Other times, it is as simple as recognizing that what you buy in the store isn’t always made with your health in mind. To cut as many as 300 calories from your diet a day, replace the following items whenever possible.

Caesar Dressing

A Caesar salad should be one of the healthiest things that you can eat. Not only is the protein source extremely lean grilled chicken, but the rest of the meal consists almost entirely of vegetables. Even the croutons get a pass because they add some carbohydrates to an otherwise carb-devoid salad. Yet the devil is in the details, and in this case the details are in the dressing. Just two tablespoons of Caesar dressing can contain over 150 calories and 18g of fat. That is astronomically high for any food, much less a dressing on a salad. Instead, ditch the dressing and replace it with one low in fat or make your own Caesar dressing (there are plenty of homemade, natural Caesar recipes online).

Candied Sweet Potatoes

This holiday favorite should send red flags flying as seen as you read the word “candied”. Often times, the recipe will call for sweet potatoes drenched in butter and brown sugar. This results in a dish that can pack over 400 calories a serving. Instead, sweeten the potatoes with maple syrup (which is rich in antioxidants) and flavor it with spices such nutmeg and clove.

Macaroni and Cheese

Few things are as delicious and rewarding as homemade macaroni and cheese. It is the very essence of a comfort food. Unfortunately, however, all of that dairy can pack a whopping serving of saturated fat. To combat this, use low-fat cheddar cheese and 1% or skim milk in your recipe. Add some whole-grain bread crumbs to the top when you are done, and you’ll have a dish that contains 150 calories less a serving and sacrificed little, if any, flavor.

Homemade Pie

Here’s the problem with most homemade pies; they often use store-bought, pre-shaped crusts. By replacing the store bought crust with one made out of crushed graham crackers, wheat germ, and flax seed, you can reduce the calorie count by 50% in some pies all without changing what you put in the middle. Even better, flaxseed provides Omega-3’s such as ALA whilst wheat germ contains Vitamin E, a potent blood sugar regulator.

Meatloaf

Let’s be honest. As much as we love meatloaf, by the time the finished product comes out, it is an unrecognizable hunk of protein that often times derives much of its flavor from the sauce that it is drenched in. Given this, why not replace ground beef with extra-lean ground turkey? Add breadcrumbs and some herbs for texture, and you’ll have a dish with hundreds of less calories and 95% less saturated fat.