“I like to peel it and share it with friends. You can spread the love with an orange.” – Gina Rodriguez
Sweet, juicy and full with vital nutrients required to stay healthy, orange is one of the best fruits you can have in your diet. Considered as one of the most popular fruits around the world, oranges are rich in several minerals including magnesium, potassium, vitamins and more while they also have very low fats and no cholesterol.
Both the fruit and the skin of orange possess several health benefits and here are a few reasons why you need to eat orange and make good use of its skin for better health.
Health benefits of orange
1. Helps prevent cancer
Oranges are rich in Vitamin C and a good intake of vitamins is directly associated with reduced risk of colon cancer. Oranges reduce the production of free radicals responsible for damaging DNA which are associated with skin, lungs, and breast cancers.Advertising
2. Maintains blood pressure
Oranges have plethora of Vitamin B6 and this supports the production of hemoglobin. Similarly, the presence of magnesium in it helps to keep blood pressure under check.
3. Boosts immune system
Orange contains Vitamin C, which is also vital for the proper function of a healthy immune system. This helps to prevent colds and recurring ear infections.
4. Maintains blood sugar level
Oranges can be a healthy snack for people with diabetes. Fibers present in oranges keep blood sugar level under control while the natural fruit sugar, fructose, helps to keep the sugar level under radar after eating.
5. Reduces body cholesterol
Fibers present in oranges also help to reduce excess cholesterol compounds present in the gut and pushes them out of the body. A study published in the journal Nutrition Research found that drinking orange juice for 2 months had a direct effect on decreased lipo-protein (or bad cholesterol).Advertising
6. Improves digestion
Oranges have a high amount of fiber content in them, which helps in digestion.
7. Combats weight loss
Oranges are an ideal food to consume for patients suffering from obesity. It is a low-fat, nutrient-rich food and has very low glycemic index. As it possesses low glycemic index, it prevents blood sugar level to rise very slowly, thereby helping to maintain weight without losing energy.
8. Improves vision
Vitamin A is a vital nutrient required for eyes and oranges are rich source of it. Eating oranges have been found to be associated with reduced risks of cataracts while it also slows down age-related macular degeneration. Further, eating oranges can also improve night vision.
9. Makes skin beautiful
Eating orange can help to fight against skin damage caused by the sun and pollution. It also boosts collagen production in the body which helps to reduce wrinkles and makes skin look beautiful by improving the overall texture.Advertising
10. Cures hangovers
Though hangover remedies are often considered myths, citrus fruits are said to help people to some extent. Oranges help to stimulate digestive juices as it is full with dietary fibers and relieves constipation, thereby functioning as one of hangover cures.
11. Improves heart health
Vitamin C, fibers, potassium and choline, present in oranges help to maintain a healthy heart. Lack of potassium can lead to irregular heartbeat and eating oranges is surely going to give your ticker a boost.
Health Benefits of orange skin
Orange skin are edible and despite those being not as sweet as the pulp or the juice, they are very much healthy. Orange skin also contain as much nutrients present in the fruit. Though it can be difficult to digest sometimes if covered in chemicals, organic orange skin is good for health. Here are a few benefits:
1. Facial masks
Orange skin facial masks can sound strange, but as the skin is rich in vitamin C and antioxidants, it can help to tighten the skin and improve the tone giving your face a healthy glow. The citric acid present in the orange skin exfoliates and brightens up the skin giving your face a radiant look.Advertising
2. Prevents facial dehydration
Orange skin is also rich in potassium and this helps to revive the withered dehydrated skin. When used as a facial mask together with milk, it replaces the excess oils from clogged pores and hydrates them, thereby nourishing the skin.
3. Fights pimples, scars and acne
The citric acid present in orange skin also keeps pimples and dark lines away from the face. It also reduces oxidative stress in skin cells which in-turn helps to maintain a glowing skin. Also, because orange skin is rich in vitamin C, it protects skin from radical damage and keeps acne at bay.
Featured photo credit: Stevepb via pixabay.com
Last Updated on July 10, 2020
How to Take Control of Your Life with Better Boundaries
We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.
We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.
So, how to take control of your life and stop being pushed around?
Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.
Table of Contents
What Boundaries Are (And What They’re Not)
Boundaries are limits
—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.
Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.
Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.
Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.
Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.
How to Establish Boundaries and Take Control of Your Life
Here are some ways that you can establish boundaries and take control of your life.
1. Self-Awareness Comes First
Before you can establish boundaries with others, you first need to understand what your needs are.
You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.
To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.
You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:
- Where do you need to establish better boundaries?
- When do you feel disrespected?
- When do you feel violated, frustrated, or angered by the behavior of others?
- In what situations do you feel you are being mistreated or taken advantage of?
- When do you want to be alone?
- How much space do you need?
You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.
2. Clear Communication Is Essential
Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.
Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.
3. Be Specific but Don’t Blame
Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.
That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.
- “You may not…yell or raise your voice to me…”
- “I need…to be treated with respect…”
- “It’s not okay when…you take things from my desk without asking…”
- “I won’t…do your work…cover for you anymore…”
- “It’s not acceptable when…you ridicule or insult me…”
- “I am uncomfortable when…you use offensive language”
- “I will no longer be able to…lend you money…”
Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.
4. Consequences Are Often Necessary
Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.
Follow through. People won’t respect your boundaries if you don’t enforce them.
Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.
We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”
It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.
It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.
Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.
Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.
Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.
The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.
Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.
Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.
They will simply become a natural extension of your self-respect.
More Articles to Help You Take Control of Your Life
- How to Start Over and Reboot Your Life When It Seems Too Late
- Do You Have to Give Everything Up to Get a Fresh Start?
- How to Get out of a Funk and Take Control of Life
Featured photo credit: Thomas Kelley via unsplash.com