An increasingly popular natural remedy, ganoderma is only used as a medicinal mushroom and isn’t recommended for cooking.

Ganoderma Research

Ganoderma shows promise in reducing cholesterol levels and easing allergy-related inflammation of the airways, according to preliminary evidence from animal-based studies. Here’s a look at more of the science behind ganoderma’s health-enhancing effects.

1) Cancer and the Immune System

Often used as an immune stimulant by people with cancer (as well as HIV), ganoderma has been shown to strengthen immunity as well as combat cancer-cell proliferation. In a 2003 study of 34 people with advanced-stage cancer, for instance, taking ganoderma in supplement form three times daily for 12 weeks led to a significant increase in T-cells (known to play a central role in immune defense).

Lab tests on breast cancer cells, meanwhile, found that combining extracts of ganoderma and green tea heightened the mushroom’s ability to slow cancer-cell growth.

2) Antioxidant Benefits

Several small studies have suggested that regular use of ganoderma supplements may increase your levels of antioxidants, compounds thought to protect against disease and aging.

3) Relief of Urinary Tract Symptoms

In a 2008 study of 88 men with urinary tract symptoms, researchers found that ganoderma was significantly superior to placebo in providing symptom relief.

How to Use Ganoderma

Ganoderma is available in capsules and liquid extracts, both of which can be found at health food stores. You can also take ganoderma in tea or coffee form, but beware that the flavor may be bitter.

Some people experience dry nose, dry throat, nausea, and gastrointestinal problems (such as nausea) when taking ganoderma. Since the mushroom might interact with certain medications (such as anticoagulants and some chemotherapeutic agents), it’s important to tell your physician if you’re currently taking or considering the use of ganoderma.

Learn more about using supplements safely.

Carpal tunnel syndrome is caused by repetitive finger and hand use (especially with improper positioning). A nerve called the median nerve becomes compressed as it passes through the carpal tunnel, the narrow passageway of bones and ligaments on the underside of the wrist.

Conditions such as obesity, pregnancy, hypothyroidism, arthritis, and diabetes can also cause carpal tunnel syndrome.

Natural Carpal Tunnel Syndrome Treatments

Here are eight natural remedies that are used for carpal tunnel syndrome relief.

1) Acupuncture

Acupuncturists insert thin needles into specifics point on the body. Traditional theory holds blockages along energy pathways in the body, called meridians, can cause pain. Acupuncture releases these blockages and improves the flow of energy along meridians.

A scientific explanation is that acupuncture may release natural pain-relieving chemicals into the body, promote circulation in body, and balance the nervous system.

What is a treatment like? For carpal tunnel syndrome, acupuncture points are generally on the wrist, arm, thumb, and hands, as well as other parts of the body such as the upper back, neck, and leg.

The number of acupuncture sessions depends on various factors such as how long you’ve had the symptoms, symptom intensity, how much you use your arms and hands, and your overall health.

Laser acupuncture, which uses a handheld laser instead of acupuncture needles, is also used for carpal tunnel syndrome. One study looked at 36 people with a median pain duration of 24 months. Fourteen had one to 2 surgical release procedures with no results. After three laser acupuncture sessions a week for 4 to 5 weeks, 33 people had no pain or their pain was reduced by more than 50%. All of the people who had failed surgery had a noticeable improvement. Acupuncture wasn’t a quick-fix-the follow-up after 1-2 years found that pain returned for only 2 people out of 23 people, and they were successfully treated within several weeks.

2) Acupressure

Acupressure is based on the same principles as acupuncture. Instead of applying needles to acupuncture points, pressure is applied, which is thought to stimulate blood flow to the wrists and hands and ease numbness and swelling in the area.

Acupressure points for carpal tunnel syndrome are typically on the wrists, forearms and hands.

3) Vitamin B6

In several research studies, vitamin B6 deficiency has been associated with carpal tunnel syndrome. A study by the Portland Hand Surgery and Rehabilitation Center in Oregon examined 441 people and found that higher levels of vitamin B6 were associated with fewer carpal tunnel syndrome symptoms. Researchers also found that higher levels of vitamin C relative to lower vitamin B6 levels were associated with a higher prevalence and greater frequency of carpal tunnel symptoms.

A Japanese study of 174 university students found that students with lower levels of vitamin B6 showed symptoms of carpal tunnel syndrome.

Food Sources of vitamin B6 include sweet potatoes, avocados, brown rice, sunflower seeds, chick peas, salmon, pork, chicken, turkey, potatoes, bok choy, barley, bananas, and mangoes.

Risk factors for vitamin B6 deficiency:

• diet lacking in vitamin B6
• use of oral contraceptives or HRT
• consumption of foods containing yellow dye #5, such as some types of macaroni and cheese and pickles
• stress

A typical dose of vitamin B6 for carpal tunnel syndrome is 50 mg 2 to 3 times a day. Side effects may include increased urination. It can take up to 6 weeks to notice an improvement. The maximum intake from all sources should be less than 200 mg a day, unless otherwise recommended by your doctor.

4) Herbal Medicine, Vitamins, and Supplements

• Enzyme supplements such as bromelain or combination enzyme products (e.g. Wobenzym) may help to reduce tissue swelling associated with carpal tunnel syndrome. It can take several weeks to notice results. The main food source of bromelain is pineapple.
• Arnica – a double blind randomized study by the Department of Plastic Surgery of Queen Victoria Hospital in West Sussex, England examined whether arnica can speed up the recovery of hand surgery compared to placebo. People who took homeopathic arnica tablets and arnica ointment had a significant reduction in pain after two weeks. There was no difference in grip strength or swelling between the two groups.
• Vitamin B12 – a study looked at the effectiveness of vitamin B12 for people with carpal tunnel syndrome due to overuse of the nonparalyzed arm after stroke. For two years, 67 people in the study received 1500 mcg of vitamin B12 a day, and the remaining 68 did not. After two years, there was significant improvement in the group taking vitamin B12 compared to the untreated group.

A: Absolutely! In fact, just a glance at your skin could tell you if you’re “programmed” for diabetes. Here are some of the physical symptoms to look for on your body that might be trying to warn you that diabetes is on its way.

Shin spots. Slow-spreading, brownish-red (occasionally yellowish) discolorations on the shins are often an early warning sign of impending adult onset (type 2) diabetes.
Skin tags. As the name aptly describes, they’re “tags” of skin most frequently found on the neck, under the arms, and in the groin area, and they’re a common occurrence on adults.
Dupuytren’s contracture. This condition occurs when the connective tissue under the skin of the hand begins to thicken and shorten. As the tissue tightens, it may pull the fingers down towards the palm of the hand.
Excess weight. Obesity is probably the most widely known physical symptom for type 2 diabetes, and it’s usually the easiest to spot. If this is a problem for you, make sure to carefully examine your body for the other symptoms as well.

In addition to the symptoms you can actually see on your body, you should also be aware of some internal risk factors for type 2 diabetes–namely, high blood pressure, elevated cholesterol and triglyceride levels, and, of course, family history of the disease.

While these factors may not put you at risk on their own, combined with the other physical signs they can be additional clues as to whether type 2 diabetes may be in your future.
________________________________________

I noticed that there was a large man sitting next
to her so I said, “It depends. Is that your
husband?”

In all seriousness, how do you know?

Here’s the answer.

EVERY relationship has a cycle. In the beginning,
you fell in love with your spouse. You
anticipated their call, wanted their touch, and
liked their idiosyncrasies.

Falling in love with your spouse wasn’t hard. In
fact, it was a completely spontaneous
experience. You didn’t have to DO anything.
That’s why it’s called “falling” in love – because
it’s happening TO YOU.

People in love sometimes say, “I was swept off my
feet.” Think about the imagery of that
expression. It implies that you were just
standing there; doing nothing, and then something
came along and happened TO YOU.

Falling in love is easy. It’s a passive and
spontaneous experience.

But after a few years of marriage, the euphoria
of love fades. It’s the natural cycle of EVERY
relationship. Slowly but surely, phone calls
become a bother (if they come at all), touch is
not always welcome (when it happens), and your
spouse’s idiosyncrasies, instead of being cute,
drive you nuts.

The symptoms of this stage vary with every
relationship, but if you think about your
marriage, you will notice a dramatic difference
between the initial stage when you were in love
and a much duller or even angry subsequent stage.

At this point, you and/or your spouse might start
asking, “Did I marry the right person?” And as
you and your spouse reflect on the euphoria of
the love you once had, you may begin to desire
that experience with someone else. This is when
marriages breakdown. People blame their spouse
for their unhappiness and look outside their
marriage for fulfillment.

Extramarital fulfillment comes in all shapes and
sizes. Infidelity is the most obvious. But
sometimes people turn to work, church, a hobby, a
friendship, excessive TV, or abusive substances.

But the answer to this dilemma does NOT lie
outside your marriage. It lies within it.

I’m not saying that you couldn’t fall in love
with someone else. You could. And TEMPORARILY
you’d feel better. But you’d be in the same
situation a few years later. Because (listen
carefully) THE KEY TO SUCCEEDING IN
MARRIAGE IS NOT FINDING THE RIGHT PERSON; IT’S
LEARNING TO LOVE THE PERSON YOU FOUND.

SUSTAINING love is not a passive or spontaneous
experience. It’ll NEVER just happen to you. You
can’t “find” LASTING love. You have to “make” it
day in and day out. That’s why we have the
expression “the labor of love.” Because it takes
time, effort, and energy. And most importantly,
it takes WISDOM. You have to know WHAT TO DO to
make your marriage work.

Make no mistake about it. Love
is NOT a mystery. There are specific things you
can do (with or without your spouse) to succeed
with your marriage.

Just as there are physical laws of the universe
(such as gravity), there are also laws for
relationships. Just as the right diet and
exercise program makes you physically stronger,
certain habits in your relationship WILL make
your marriage stronger. It’s a direct cause and
effect. If you know and apply the laws, the
results are predictable – you can “make” love.

Marriage Fitness a step-by-step system for making
and maintaining love in your marriage. And the
program works for any marriage even if only one
spouse does it.

Amanda and Ron had been married for six years and had two small children. I had counseled them during some difficult times in their marriage, but had not heard from them for a while. Then Amanda scheduled an emergency phone session with me. She was very upset.

I just found out that Rons been watching porno on the Internet and lying to me about it. I had thought this was going on a couple of weeks ago because of a site I found on the computer, but when I asked him about it, he denied it and explained it away. He is not too computer savvy he doesnt know how to delete the sites – and today I found a number of sites he has visited. I cant believe this! Im very upset about the porno, but Im devastated that he lied to me! I feel like the trust has gone out of our marriage, and without trust, what do we have? Why did he lie to me?

Amanda, how would you have responded if he had told you the truth?

I would have been really upset and disappointed in him. I probably would have gotten angry. We have a good sex life, so why is he using porno?

Well, he lied to you because he knew that this is the way you would have reacted. His lying is his way of controlling your reactions, and your anger is your way of controlling his behavior. As long as you get angry when you hear the truth, the chances are he will lie to you. As your children get older, they, too, will lie to you to avoid your anger and judgment. It takes a very strong person to tell the truth and deal with anothers anger and judgment, and Ron is not that strong. He is very afraid of your anger and judgment and will do anything to avoid it, including lying.

Are you saying its okay for him to lie to me?

No, Im not saying its okay or not okay. Im not making a value judgment about it. You asked why hes lying and Im telling you why. Lying is just another form of protection against pain, just as your anger is a form of protection against pain.

So what do I do? How do I deal with this?

Amanda, you need to shift your intention from trying to control him to being open to learning about what is behind his behavior. From his point of view, there are some important reasons why he is using porno, and why he is lying about it. Trying to control him will only result in more lying and resistance, but wanting to learn can result in understanding and resolution. You need to approach him with caring and a desire to learn rather than with anger and judgment about both the porno and the lying. You would need to say something like, Ron, I know that you have been going to porno sites on the Internet. Please dont lie about it anymore. I know there must be some good reasons you are doing this and I really want to understand what its about for you. However, you have to be aware that the words themselves are less important than the intent behind them. If you say these same words with anger and judgment, he will be defensive. Dont ask until you feel genuinely open and caring.

Lying is always a form of control. Some people are pathological liars, having learned that they get a rush from manipulating others with lies. But most people lie when they are afraid of the consequences of telling the truth. Lying may be one end of a relationship system, with anger and judgment on the other end. Whether the relationship is a primary one between mates or between parents and children, or a relationship between friends or between co-workers, lying may be a part of it when fear of anger and judgment is an issue. Most people do not know how to handle anothers anger and judgment and may revert to being the child they were when they learned to lie to their parents to avoid punishment.

If you want to trust that people are not going to lie to you, then you need to shift your intention in your relationships from controlling to learning.

In some areas of the world, these edible species are grown as dietary staples. One, Dioscorea villosaotherwise known as the Mexican wild yam is a tuberous plant that produces a thick, starchy underground rhizome. It is this root that is used in many herbal remedies in both nutritional and medicinal products.2
Background

The wild yam is marketed as an herbal remedy for menstrual discomfort and menopausal symptoms, and is typically promoted as an alternative to hormone replacement therapy (HRT).

In the two years since the publication of the Women’s Health Initiative (WHI) a study designed to address the most common causes of death, disability and impaired quality of life in postmenopausal women women have increasingly turned to natural alternatives to patented estrogens.3 Survey findings recently released by the Stanford School of Medicine indicated that the number of prescriptions written for HRT in postmenopausal women dropped by more than 50% from pre-WHI levels.4,5 This suggests that a very large number of postmenopausal women are now seeking alternative methods for controlling hormonal decline.

The wild yam seems like a natural solution, as it contains diosgenin, a steroid that can be used to synthesize various hormones estrogen, dehydroepiandrosterone (DHEA) and progesterone in the laboratory.6 Yet while a small number of animal studies have demonstrated in vivo synthesis and hormone surge, studies in humans have not successfully replicated this process.6

Diosgenin, extracted from the tubers of Dioscorea villosa, has been promoted as a natural form of DHEA, yet the chemical reaction needed to convert diosgenin into DHEA is not known to occur in the human body. Ingesting the yam extract has not been found to increase DHEA levels in humans.
Science

A standardized, evidence-based rating system showed poor efficacy scores for the wild yam, indicating fair scientific evidence against its use for alleviating menopausal symptoms.7

In a small, double-blind, placebo-controlled trial, researchers studied 23 healthy women with postmenopausal symptoms. After a four-week baseline period, each subject was given topical wild yam extract (a cream typically used to ameliorate hot flashes) and matching placebo for three months in random order.8 Diaries were completed for the baseline period and for one week each month thereafter. Blood and saliva samples were collected at baseline and at three and six months to measure lipid and hormone levels.8

The diaries showed no significant difference between the two groups, with no real change from baseline for either group.8 This suggests that short-term treatment with topical wild yam extract has little effect on menopausal symptoms.

A study examining hormone levels in Taiwanese postmenopausal women after yam extract ingestion did not show appreciable changes in serum concentrations.2 In this trial, 24 women replaced their daily dietary staple of rice with a wild yam supplement for thirty days.2 At one month, serum concentrations of estrone (a weak form of estrogen) increased 26% in the cohort, with sex-hormone-binding globulin levels up nearly 10%, and data showed a lesser increase in serum estradiol (the principal form of estrogen produced by the ovaries).2 It should be noted that estrone is typically seen in postmenopausal women who are not on HRT, and its potency is far less than estradiol.9
Safety, interactions

Trials of topical and oral preparations showed no significant adverse effects. However, large doses of wild yam extract can cause nausea, vomiting, and diarrhea. Women who are pregnant or breastfeeding should not use wild yam derivatives. Allergic reactions, although rare, can occur; they typically include rash and respiratory distress.10

Many manufacturers add synthetic progesterones to wild yam products. Although not advertised as having additives, consumers should be cautious since many products may be adulterated.
Dosage and cost

Wild yam is available in a variety of forms, but topical creams and powder-filled capsules are the most commonly used. Depending on the concentration of the product, the recommended dose is one teaspoonful of cream applied twice daily or 250 mg of wild yam powder, taken one to three times daily. Cost varies depending on the source and formulation.

I was 42 at the time, happily married with two children and working as a dental professional in Canada. To make matters worse, not long after my diagnosis, I was also told to prepare myself for the fact that I would eventually get cancer. It was, without a doubt, one of the darkest moments of my life.

When it later became apparent that the medical community could do very little to help me, I turned to alternative therapies with the hope that one might just work. In 2007, after relocating to Dubai, I began working with a naturopathic doctor. A specialist in treating patients with severe autoimmune diseases, the doctor started me on a three-month cleanse to rid my body of toxins.

I then began having regular energy therapy, during which I was hooked up to a Quantum Biofeedback Energy Machine and given specific energy treatments based upon the device’s recommendations. The machine measures even the slightest energy change in the body and, as I could see immediate changes in my numbers’ after each session, I knew it was working.
Related Links

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After two years of consultation with the naturopathic doctor, and having followed a strict diet with supplements, I was referred to several energy therapists, including a Pranic healer, a Kinesiologist, and an energy specialist who practises Reiki and Jin Shin Jyutsu.

Despite knowing little about them I tried all of the therapies, continuing to have regular Jin Shin Jyutsu (JSJ) sessions for some 18 months. Similar to acupressure, JSJ involves pressure placement on certain parts of the body.

At first, the changes were subtle, but over time, everything in my life – physically, mentally and emotionally – began to change. Today, my symptoms have completely gone and my blood work has stabilised and is now normal.

What has amazed me most is that not only has it helped heal my body, but I strongly believe it has prevented me from getting cancer. When I was originally told about the need for a liver transplant and that I would one day get cancer, I knew that I wouldn’t sit around and wait for my condition to worsen.

While it has taken me just under four years of therapy and lifestyle changes to heal my body, I’m convinced that using alternative therapies has enabled me to become healthier and stronger in both body and mind.

The therapy Naturopathy is a type of alternative medicine, which favours a holistic approach to healing. It focuses on prevention through stress reduction, as well as encouraging a healthy diet and lifestyle. Naturopathy also includes energy therapies such as Quantum Physics, acupuncture, Reiki and Jin Shin Jyutsu. These treatments are available at Synergy Medical Centre, Umm Suqeim, call 04-3485452.

“Reflexology made my baby dream a reality”

Michelle Robertson, 32, freelance writer and mother-to-be

In 2009, just one month after my wedding, I discovered that I may not be able to have children. During a Well Woman check-up, I was diagnosed with Polycystic Ovarian Syndrome (PCOS) and told that I would have problems conceiving and that, if I did fall pregnant, there was a high probability of miscarriage. I was devastated. I was advised to take medication, but I declined – for me, medication was the last resort.

I tried to be optimistic and positive and even believed that I’d eventually get pregnant, but sadly that was not the case. After two years of trying, one miscarriage and several alternative therapies later, I was very close to taking the medication that I had previously dismissed.

However, by chance, I stumbled upon a treatment last year that turned my nightmare completely around. I’d booked in for a relaxing reflexology session, a treatment that involves pressure being exerted on specific points on the feet. During the treatment, I felt terrible pain when the therapist applied pressure to my heel. Without knowing anything about my medical history, the therapist informed me that the pain in my heel indicated an imbalance in my reproductive system, before advising me to have regular reflexology massage to help return the balance to that area.

From that day on, I became her regular client, visiting twice a week for 50-minute foot reflexology sessions. After three months, the pain was considerably less, and after four months, the pain had gone. Wondering if this meant anything, I visited my gynae who, much to my amazement, informed me that my PCOS had also gone. Incredibly, there were no cysts and all my blood tests were normal.

A month later, I was pregnant and I was over the moon. Today I am eight months pregnant and so far, so great.

I’ve been asked several times what advice I’d give to people struggling to get pregnant, and all I can say is, trust your gut instinct, do your own research, and understand that sometimes it can take a few months before you see results.

The therapy Reflexology is a traditional healing art that involves the manipulation of specific pressure points on the hands and feet. As the palms of the hands and soles of the feet relate to different parts of the body and organs, reflexologists claim they can unblock energy pathways in the body and help the body regain its natural balance. Reflexologists say that reflexology can be beneficial for women who have PCOS, endometriosis and irregular periods. Reflexology is available at Tips n’ Toes, JBR (04-4293477); Feet First, The Dubai Mall (04-3399369); Thai Privilege Spa, Jumeirah (04-3489679); and Talise Spa (04-3666818).

“The Dorn Therapy and blood-type diet saved my life”

Jose Garbe-Vilijn, 55, PIDDDS founder and practitioner

My story began at the age of 39, when I rather bravely decided not to take any more medication to treat my asthma. Instead, I chose a more holistic approach, following Dr D’Adamo’s blood-type diet. My asthma quickly disappeared and I felt great, so I continued to eat according to my blood type.

Sadly, nine years later, while visiting family back in Holland, I had a stroke, which left my arm partially paralysed. After six months in intensive care, I could still hardly move my arm, but I returned to Dubai and struggled to live a normal life.

It was by chance that I met up with a Dorn Method Practitioner, who explained some of the principles of Dorn Therapy, such as the insight that an uneven leg length can result in a twisted pelvis, an asymmetrical spinal column and displaced vertebrae. He further explained how each vertebra is related to a different part of the body, so when one is out of alignment, various ailments can arise. He told me that by simply realigning my spine through some dynamic movements, I would see considerable improvement in my arm. And I did. After just two sessions, I regained complete use of my arm, and today I’m able to live a perfectly normal life again.

Little did I know at the time, but that was not the only thing that helped me. I later discovered from my doctors that the reason I even survived my stroke was because my blood at the time of the stroke was thin and clotted slowly, due to having followed the blood-type diet for the previous nine years.

Armed with this knowledge and inspired by the positive experiences I’d had, I changed careers, qualifying as a Dorn Method Practitioner. I combined my diet and nutrition background with my Dorn Therapy expertise and created my own programme, PIDDDS 3-D Living, which stands for Personal, Integrated, Dynamics, Diet & Determination Solutions. Now, I advise clients on nutrition and spine realignment and I treat all kinds of ailments, including weight gain, infertility and diabetes.

It’s been a life-changing journey. Making changes to my diet initially saved my life, while Dorn Therapy gave me back the use of my arm, but the combination of both transformed everything for me and is now transforming the lives of others.

The therapy PIDDDS is the evolution of Dorn Therapy. It is a combination of body posture, movement, physiological and mental health therapies. It is all about bringing your body and mind into harmony, aligning your bones and personalising your diet. Using self-help corrective exercise techniques, PIDDDS can help improve various ailments and conditions. Two treatments are normally given on consecutive days and patients are provided with a series of exercises to do at home. Results are often seen within a month. PIDDDS treatments are available at the Manchester Clinic in Dubai. www.piddds.com, call 04-3497008

Lupus is usually an uncommon, complex plus improperly perceived situation that will impacts numerous portions of the entire body plus brings about many different signs including mild to help life-threatening. Lupus is usually an autoimmune situation, which means that it is attributable to difficulty the health (the bodys organic support alongside illness plus contamination). Quite a few popular signs associated with lupus incorporate:

fatigue
skin rash
joint discomfort plus puffiness

Varieties of lupus

There are certain varieties of lupus. The key kinds will be:

discoid lupus erythematosus
drug-induced lupus
systemic lupus erythematosus

Read the rest of the article on Lupus

Instead of going to the drugstore when you are coming down with a cold or the flu why not try your local natural food store?

According to The Medicine Hunter, Chris Kilham, these remedies will help you feel better quickly.

1. Eucalyptus Oil
Eucalyptus oil is the ultimate cold season decongestant, Kilham said. Eucalyptus, it’s a tree that originates in Australia, and grows all over the world now. The oil is inexpensive and very effective. Fill a bathroom sink full of hot water, drop about five drops of this into the water, drape a towel over your head — breathe the vapors, and this helps to open up clogged up sinuses.

2. Ginger
Ginger is just about the best thing for relieving a sore throat, and it makes you feel better almost instantly, Kilham said. And it also contains ingredients that kill rhinoviruses, which are the viruses that cause colds.

How do you use ginger root for a cold? Kilham said to break off a piece and chop it up very finely or grate it. Put it in a cup and pour boiling water over it, then you let it sit for about five minutes. Strain it and drink it you can always add honey for extra flavor.

3. Mint
For decongesting, this is one of my favorite remedies, Kilham said. And I like this because it’s safe for children. Mint contains menthol, and menthol is a compound that helps to open up your sinuses. Chop it up finely, and put it in a cup, then pour boiling water over it. Let it sit for about five minutes. Strain it; you can add a little honey. It will help to decongest, and open up your breathing passages.

4. Umcka
If you dont have time to make a cold tea at home try umcka.

Umcka is the san tribal name for the African herb perigonian serdoties, according to Kilham.

What you need to know about this stuff is it reduces the symptoms of a cold quickly, especially congestion. So at the first sign of a cold, you take about a half a teaspoon of this syrup and it starts to work immediately.

These remedies dont have the awful side effects of drugs, Kilham said, and they work quickly and efficiently. He also recommends getting lots of rest, drinking plenty of fluids and eating chicken soup.

When you are grounded, focused, and self-assured, you will be unstoppable. You will be free to express yourself, share your unique skills, talents and gifts with the world. You will be able to accomplish things in your personal and professional lives that you never even knew you had in you. Here are five strategies to help you develop the level of confidence that you need to succeed and to perform at your very best in all areas of your life.

1. Engage in positive self-talk
Negative thoughts can sabotage your success if you let them. That’s the bad news. The good news is that you can do something to prevent those negative, doubtful thoughts from shaking your confidence and bringing you down. In fact, you can transform them into positive empowering thoughts that will increase your likelihood of success. It just takes awareness and practice.

Practice listening to the little voices in your head. The little voices that say things like, “I can’t do this,” “I’m not ready,” “What if I mess up?” When you catch yourself entertaining these thoughts, stop and realize that you don’t have to accept them or hang on to them. Then, reframe the negative thought. Replace it with a positive and empowering thought. For example replace the negative thoughts with the following: “I am competent and capable,” “I am so ready for this,” or “I can handle whatever comes my way!”

2. Don’t strive for perfection
It is incredibly difficult to come across as confident if you are terrified of making a mistake, saying the wrong thing, or embarrassing yourself in some way. When preparing to speak in front of a group, I used to rehearse over and over again so that I could get everything down just perfect. I was so focused on having everything go exactly as planned that it prevented me from really being “with” the audience. A huge turning point in my speaking career was when I realized that people prefer “realness” to “perfection.” In fact, many times people will become more endeared to you when you make a little mistake because they will see you as a human being, someone who they can relate to, and as someone who is comfortable enough to be themselves. When you are free from pressure to perform and free from self-consciousness, you create the space for others to be themselves with you, which is a real gift that you can give to others!

3. Find a way to get grounded
Before you begin your day, before you walk into that meeting, or before you stand up to give that presentation, always take a few moments to collect yourself, get present, filter out any random and distracting thoughts (including those of negativity and self-doubt) and focus on the task at hand.

In the movie Hitch, starring Will Smith and Kevin James, Will Smith’s character, Hitch is a dating coach and Kevin James’ character, Albert is his client. As Hitch prepares Albert to attend a fancy party with the beautiful woman he has a crush on, he tells him to meditate on the image of an iceberg. Hitch tells Albert that he wants him to visualize this image because ninety percent of an iceberg’s mass in beneath the surface. Hitch wants Albert to be confident and grounded with his feet firmly planted on the ground. That’s how grounded and confident you can be if you invest a few second to mentally prepare yourself. If you do, you will carry yourself with confidence and power. Use the image of an iceberg if it works for you, or find another empowering thought or image to focus on.

4. Fall in love with yourself
Lucille Ball once said “Love yourself first and everything falls into place” and I have found this to be true. When you like and believe in yourself, you allow others to do the same. You teach people how to treat you by how you treat yourself. Bestselling author Louise Hay wrote the powerful and inspiration book, You Can Heal Your Life and in it she explains that no matter what the problem is, the only thing she works on with anyone is “loving the self.” She says loving ourselves works miracles in our lives. She explains that it is not about vanity or arrogance or being “stuck-up,” it is about having a great respect for ourselves and a gratitude for the miracle of our bodies and our minds.

Hay recommends practicing looking into a mirror and saying to yourself, “I love you and accept you exactly as you are.” Most people have difficulty with this practice and if it sounds silly to you, you probably need it more than you know! Another idea is to raise your awareness of what sort of things you say to yourself. Do you belittle or doubt yourself, or underestimate your abilities? You can become wildly successful if you learn how to be your own best friend and how to tell yourself positive and inspiring things.

5. Create a “pick me up” file
Sometimes your selective memory highlights your challenges, failures, and shortcomings. You’re so tough on yourself that these experiences stand out like an ugly, prickly sore thumb. Every time you think about them, your confidence dips and you sink down. You begin to worry that your next experience is going to be an instant replay. You can begin to change this pattern by retraining your memory, just like you’ve started to retrain your negative thoughts!

Start by creating a “pick me up” file, a place where you can store reminders of all of your successes, triumphs and notes of praise. It can be a physical file or an electronic file on your computer. Pick the one that you are most likely to use. Add thank you notes and notes of praise and appreciation from your family, team members, clients, bosses, employees, etc. Include documents related to your victories to serve as powerful reminders. You can also include photos, which are a powerful way to jog your memory and create the same “feel-good” emotions that you experienced when it was still fresh. You can take a picture of yourself right after the positive and empowering event or capture something that represents the outcome you produced.

For this to really work for you, you have to visit and review your “pick me up” file often and especially before your “big” days and events. As author David Storey once said, “Self-confidence is the memory of success.”

Turn these practices into daily habits to gain the most benefit. Nurturing your self-confidence is an ongoing process. There may be times when you feel your confidence drop, in those situations, come back to these secrets and rebuild your confidence. The more your practice, the faster you will be able to get out of your slump and get your “mojo” back!
Start by selecting one of these secrets and focus your attention on it in the coming week and start to see your self-confidence skyrocket! Then, move on to practice the remaining four, and in five weeks, you will feel a significant difference and the people around you will take notice!

By Michelle Baca