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Flax Seed: The Superfood For Glowing Hair And Healthy Skin (And Other Benefits!)

Flax Seed: The Superfood For Glowing Hair And Healthy Skin (And Other Benefits!)

Want an easy and delicious way to boost your daily nutritional intake? Look no further than flax seeds, your new go-to miracle food. These stellar seeds are severely misunderstood as they are considered to be bland and dry. They are loaded with nutrients and have incredible binding properties which is a must-have for vegan baking. With the correct preparation, you will start to realize that they are a pantry essential.

It’s so versatile, you can wear flax as well as eat it!

Flax seed was originally cultivated in the Middle East around the era of 2000 B.C.[1] Through the effects of foreign trade and demand, flax production has dispersed throughout the globe, with Canada being it’s leading producer; followed by Russia, France, and Argentina.

Because flax seed was recognized for its abundance of fiber early on, it has always been used for both culinary and textile purposes. The flax seed market has been steadily increasing in recent years due to its long over-due recognition for its nourishing properties, as well as it’s textile durability.

Flax seed is little in size but it contains many nutrients!

Just 1 ounce of flax seeds (equal to 3 tablespoons) will provide you with:

• Omega-3

• Fiber 8g

• Protein 6g

• Vitamin B1 31% RDA

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• Mangenese 35% RDA

Don’t be fooled by their teeny tiny size, these little suckers pack quite a beneficial punch. In addition to the nutrients listed, flax seeds are also abundant in phosphorus, selenium, vitamin B6, iron, potassium, copper and zinc. To ensure that you are getting enough flax, add at least 2 tablespoons to your daily routine!

Flax offers way more than just fiber!

If you are familiar with flax seed, then you may already know that it’s packed with fiber which is vital for regulating cholesterol levels as well as blood sugar levels. But what else do these helpful little seeds have to offer?[2]

Healthy Skin and Hair

Flax seeds contain ALA fats which benefit the skin and hair by providing essential fats and B vitamins which reduces flakiness and dryness which can lead to dandruff. It can also help to decrease the appearance of acne, rosacea and eczema. Flax has also been found to reduce dry eyes.

High in Anti-Oxidants

The antioxidants found in flax seeds are known as Lignans. These are fiber-related polyphenols that provide us with anti-aging benefits, as well as hormone balance and cellular health. Polyphenols support the growth of healthy bacteria in the gut, and can help to eliminate candida or yeast growth. But that’s not all! They also contain anti-viral as well as anti-bacterial properties; strengthening your immune system.

Digestive Health

One of the reasons why flax is so beneficial is because of its high concentration of mucilage which is a gel-forming fiber that is water soluble and helps to aid in nutrient absorption. The ALA fats help to protect the lining of the digestive tract and maintaining overall GI performance.

Reduce the Risk of Some Cancers

It has been speculated that flax seeds can reduce the risk of breast cancer, and in some cases reverse the effects. The three lignans (antioxidants) found in flax seed naturally balance hormones, and are therefore extremely important for women’s health. Flax also has been reported to aid in battling colon, prostate, and ovarian cancer.

Alleviate Menopause

Because of its hormone balancing capabilities, flax and its derivatives are the elixir of life for women going through menopause because it contains estrogenic properties. It has shown successful results for the reduction of hot flashes.

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Cardiovascular Benefits

The ALA fats present in flax have extraordinary anti-inflammatory properties and can protect blood vessels from damage. Because it also helps to greatly reduce the presence of cholesterol, flax helps to keep the arteries clear of any clogging.

Treat Carpel Tunnel Syndrome

When applied directly to the wrist, flax seed oil can greatly reduce the progression of carpel tunnel, and perhaps even reverse it.[3]

Is there such a thing as too much flax?

Adding flax seeds to your diet could increase bowel movements, and in some cases cause gastrointestinal distress with symptoms such as: bloating, gas, abdominal pain, constipation, diarrhea, stomachache and nausea.[4] Pregnant women are not recommended to consume flax because of the presence of estrogen.

There’s more than one way to eat a flax

Flax can be consumed in a few different ways:[5]

• There is brown flax seed which can be consumed whole as either raw or toasted.- To consume this, just sprinkle it on top of your granola, yogurt, salad, or literally anything.

• There is also golden flax seed, which like it’s brown counterpart can be eaten either as toasted or raw. – Serving instructions are identical to that of the brown flax.

• Flax is commonly ground into a meal, and incorporated into shakes or mixes for baking or cooking. It is a great base for raw breads and wraps, as well as an excellent binder and egg replacement.

• Lastly, flax seed oil is also readily available. Flax oil is more commonly used for topical purposes, but serves just as well as a food item.

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Some yummy flax seed recipes you need to try!

Flax Seed Crackers

    A crispy, satisfying way to add more flax to your snacks!

    Flax Seed Oatmeal Pancakes

      Start your day off right with a nutrient dense breakfast.

      Blueberry Super Smoothie

        After trying this recipe , you’ll be putting flax on everything!

        Keto Wraps

          An easy guilt-free addition for a low- carb meal!

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          Gluten-free Muffins

            You’re spoiled for choice with 25 muffin recipes!

            Banana Bread

              A classic favorite, with a hidden healthy twist!

              Apple Cinnamon Cookie Energy Bites

                A simple snack to chow on when you need a healthy pick-me-up.

                Too much of a good thing is bad, be aware of over-consumption!

                Because the over-consumption of flax seeds can lead to GI problems, it is not recommended that you exceed more than 50g of flax seed daily.

                To safely (and comfortably) reap the benefits of this miraculous seed, consume 2 tablespoons of ground flax, or 3 tablespoons of whole flax seeds daily.

                Reference

                [1] The World’s Healthiest Foods: Flaxseeds
                [2] Dr. Axe: 10 Flax Seed Benefits and Nutrition Facts
                [3] Green Med Info: External Flaxseed Oil Treats Carpal Tunnel Syndrome
                [4] WebMD: Flaxseed
                [5] Health Castle: Flax Seeds – Which Kind to Choose and What Health Benefits?

                More by this author

                Jenn Beach

                Traveling vagabond, writer, & plant-based food enthusiast.

                How We Are Confusing Self-Love with Narcissism In This Generation How Traveling Can Drastically Improve Your Interpersonal Skills 10 Best Lumbar Support Cushions That All Desk Workers Need One Small Action Separates Success From Mediocrity. How Not To Turn Meaningful Discussions Into Arguments By Keeping This 1 Thing In Mind.

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                Last Updated on November 4, 2020

                42 Practical Ways To Improve Yourself

                42 Practical Ways To Improve Yourself

                Are you someone who likes to grow? Do you constantly seek to improve yourself and become better?

                If you do, then we have something in common.

                I’m very passionate about personal growth. It was just 4 years ago when I discovered my passion for growing and helping others grow. At that time, I was 22 and in my final year of university. As I thought about the meaning of life, I realized there was nothing more meaningful than to pursue a life of development and betterment. It is through improving ourselves that we get the most out of life.

                After a year and a half of actively pursuing growth and helping others to grow through my personal development blog, I realize there is never an end to the journey of self improvement.

                The more I grow, the more I realize there is so much out there I don’t know, so much that I have to learn.

                For sure, there is always something about ourselves we can improve on. The human potential is limitless, so it’s impossible to reach a point of no growth.

                Whenever we think we are good, we can be even better.

                As a passionate advocate of growth, I’m continuously looking for ways to self-improve. I’ve compiled 42 of my best tips which might be helpful in your personal growth journey. Some of them are simple steps which you can engage in immediately. Some are bigger steps which takes conscious effort to act on. Here they are:

                1. Read a book every day.

                Books are concentrated sources of wisdom. The more books you read, the more wisdom you expose yourself to.

                What are some books you can start reading to enrich yourself? Some books I’ve read and found useful are Think and Grow Rich, Who Moved My Cheese, 7 Habits, The Science of Getting Rich and Living the 80/20 Way.

                When you’re reading a book every day, you will feed your brain with more and more knowledge.

                Here’re 5 really good books to read for self-improvement:

                2. Learn a new language.

                As a Singaporean Chinese, my main languages are English, Mandarin and Hokkien (a Chinese dialect). Out of interest, I took up language courses in the past few years such as Japanese and Bahasa Indonesian.

                I realized learning a language is a whole new skill altogether and the process of acquainting with a new language and culture is a totally a mind-opening experience.

                3. Pick up a new hobby.

                Beyond just your usual favorite hobbies, is there something new you can pick up? Any new sport you can learn?

                Examples are fencing, golf, rock climbing, football, canoeing, or ice skating.

                Your new hobby can also be a recreational hobby. For example, pottery, Italian cooking, dancing, wine appreciation, web design, etc.

                Learning something new requires you to stretch yourself in different aspects, whether physically, mentally or emotionally.

                Here’re 20 hobbies to get you some new ideas

                20 Productive Hobbies That Will Make You Smarter and Happier

                4. Take up a new course.

                Is there any new course you can join? Courses are a great way to gain new knowledge and skills.

                It doesn’t have to be a long-term course – seminars or workshops serve their purpose too.

                I’ve been to a few workshops and they have helped me gain new insights which I had not considered before.

                In fact, anyone who wants to be a smarter learner should take this 20-minute FREE class: Spark Your Learning Genius. It will help supercharge your learning ability and pick up any skill faster!

                5. Create an inspirational room.

                Your environment sets the mood and tone for you. If you are living in an inspirational environment, you are going to be inspired every day.

                In the past, I didn’t like my room at all because I thought it was messy and dull. A few years ago, I decided this was the end of it – I started on a “Mega Room Revamp” project and overhauled my room.

                The end result? A room I totally relish being in and inspires me to be at my peak every day.


                  Photo credit: Source

                  6. Overcome your fears.

                  All of us have fears. Fear of uncertainty, fear of public speaking, fear of risk… All our fears keep us in the same position and prevent us from growing.

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                  Recognize that your fears reflect areas where you can grow. I always think of fears as the compass for growth.

                  If I have a fear about something, it represents something I’ve yet to address, and addressing it helps me to grow.

                  Learn How to Overcome Your Irrational Fears (That Stop You from Succeeding).

                  7. Level up your skills.

                  If you have played video games before, especially RPGs, you’ll know the concept of leveling up – gaining experience so you can be better and stronger.

                  As a blogger, I’m constantly leveling up my writing skills. As a speaker, I’m constantly leveling up my public engagement abilities. What skills can you level up?

                  8. Wake up early.

                  Waking up early (say, 5-6am) has been acknowledged by many (Anthony Robbins, Robin Sharma, among other self-help gurus) to improve your productivity and your quality of life.

                  I feel it’s because when you wake up early, your mindset is already set to continue the momentum and proactively live out the day.

                  Not sure how to wake up early and feel energetic? These ideas will help:

                  How to Get Motivated and Be Happy Every Day When You Wake Up

                  9. Have a weekly exercise routine.

                  A better you starts with being in better physical shape. I personally make it a point to jog at least 3 times a week, at least 30 minutes each time.

                  You may want to mix it up with jogging, gym lessons and swimming for variation.

                  Check out these 15 Tips to Restart the Exercise Habit (and How to Keep It).


                    Photo credit: Source

                    10. Start your life handbook.

                    A life handbook is an idea I started 3 years ago.

                    Basically, it’s a book which contains the essentials on how you can live your life to the fullest, such as your purpose, your values and goals. Sort of like your manual for your life.

                    I started my life handbook since 2007 and it’s been a crucial enabler in my progress.

                    11. Write a letter to your future self.

                    What do you see yourself as 5 years from now? Will you be the same? Different? What kind of person will you be?

                    Write a letter to your future self – 1 year from now will be a good start – and seal it.

                    Make a date in your calendar to open it 1 year from now. Then start working to become the person you want to open that letter.

                    12. Get out of your comfort zone.

                    Real growth comes with hard work and sweat. Being too comfortable doesn’t help us grow, it makes us stagnate.

                    What is your comfort zone? Do you stay in most of the time? Do you keep to your own space when out with other people?

                    Shake your routine up. Do something different.

                    By exposing yourself to a new context, you’re literally growing as you learn to act in new circumstances.

                    13. Put someone up to a challenge.

                    Competition is one of the best ways to grow. Set a challenge (weight loss, exercise, financial challenge, etc) and compete with an interested friend to see who achieves the target first.

                    Through the process, both of you will gain more than if you were to set off on the target alone.

                    14. Identify your blind spots.

                    Scientifically, blind spots refer to areas our eyes are not capable of seeing. In personal development terms, blind spots are things about ourselves we are unaware of. Discovering our blind spots help us discover our areas of improvement.

                    One exercise I use to discover my blind spots is to identify all the things/events/people that trigger me in a day — trigger meaning making me feel annoyed/weird/affected. These represent my blind spots.

                    It’s always fun to do the exercise because I discover new things about myself, even if I may already think I know my own blind spots (but then they wouldn’t be blind spots would they?).

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                    After that, I work on steps to address them.

                    15. Ask for feedback.

                    As much as we try to improve, we will always have blind spots. Asking for feedback gives us an additional perspective.

                    Some people to approach will be friends, family, colleagues, boss, or even acquaintances, since they will have no preset bias and can give their feedback objectively.

                    Learn more about how to ask for feedback and become a fast learner here!

                    16. Stay focused with to-do lists.

                    I start my day with a list of tasks I want to complete and this helps make me stay focused. In comparison, the days when I don’t do this end up being extremely unproductive.

                    For example, part of my to-do list for today is to write a guest post at LifeHack.Org, and this is why I’m writing this now!

                    Since my work requires me to use my computer all the time, I use Free Sticky Notes to manage my to-do lists. It’s really simple to use and it’s a freeware, so I recommend you check it out.

                    17. Set Big Hairy Audacious Goals (BHAGs).

                    I’m a big fan of setting BHAGs. BHAGs stretch you beyond your normal capacity since they are big and audacious – you wouldn’t think of attempting them normally.

                    What are BHAGs you can embark on, which you’ll feel absolutely on top of the world once you complete them? Set them and start working on them.

                    Learn How to Use SMART Goal to Become Highly Successful in Life.

                    18. Acknowledge your flaws.

                    Everyone has flaws. What’s most important is to understand them, acknowledge them, and address them.

                    What do you think are your flaws? What are the flaws you can work on now? How do you want to address them?

                    19. Get into action.

                    The best way to learn and improve is to take action.

                    What is something you have been meaning to do? How can you take action on it immediately?

                    Waiting doesn’t get anything done. Taking action gives you immediate results to learn from.

                    20. Learn from people who inspire you.

                    Think about people you admire. People who inspire you. These people reflect certain qualities you want to have for yourself too.

                    What are the qualities in them you want to have for yourself? How can you acquire these qualities?

                    21. Quit a bad habit.

                    Are there any bad habits you can lose? Oversleeping? Not exercising? Being late? Slouching? Nail biting? Smoking?

                    Here’s some great advice from Lifehack’s CEO on hacking your habit loop to break bad habits and build good ones:

                    How to Break a Habit and Hack the Habit Loop

                    22. Cultivate a new habit.

                    Some good new habits to cultivate include reading books (#1), waking up early (#8), exercising (#9), reading a new personal development article a day (#40) and meditating.

                    Is there any other new habit you can cultivate to improve yourself?

                    If you’re wondering how to make good habits stick, check out these tips:

                    18 Tricks to Make New Habits Stick

                    23. Avoid negative people.

                    As Jim Rohn says,

                    “You are the average of the 5 people you spend the most time with”.

                    Wherever we go, there are bound to be negative people. Don’t spend too much of your time around them if you feel they drag you down.

                    Not sure who are the toxic people in life? This article can help you:

                    10 Toxic Persons You Should Just Get Rid Of

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                    24. Learn to deal with difficult people.

                    There are times when there are difficult people you can’t avoid, such as at your workplace, or when the person is part of your inner circle of contacts.

                    Learn how to deal with them. These people management skills will go a long way in working with people in the future:

                    How To Deal With Negative People

                    25. Learn from your friends.

                    Everyone has amazing qualities in them. It’s up to how we want to tap into them.

                    With all the friends who surround you, they are going to have things you can learn from.

                    Try thinking of a good friend right now. Think about just one quality they have which you want to adopt. How can you learn from them and adopt this skill for yourself?

                    Speak to them if you need to. For sure, they will be more than happy to help!

                    26. Start a journal.

                    Journaling is a great way to gain better self-awareness. It’s a self-reflection process.

                    As you write, clarify your thought process and read what you wrote from a third person’s perspective, you gain more insights about yourself.

                    Your journal can be private or an online blog. I use my personal development blog as a personal journal too and I’ve learned a lot about myself through the past year of blogging.

                    27. Start a blog about personal development.

                    To help others grow, you need to first be walking the talk. There are expectations of you, both from yourself and from others, which you have to uphold.

                    I run The Personal Excellence Blog, where I share my personal journey and insights on how to live a better life. Readers look toward my articles to improve themselves, which enforces to me that I need to keep improving, for myself and for the people I’m reaching out to.

                    28. Get a mentor or coach.

                    There’s no faster way to improve than to have someone work with you on your goals.

                    Many of my clients approach me to coach them in their goals and they achieve significantly more results than if they had worked alone.

                    If you’re looking for a mentor, don’t miss these tips:

                    What to Look for in a Good Mentor

                    29. Reduce the time you spend on chat programs.

                    I realized having chat programs open at default result in a lot of wasted time. This time can be much better spent on other activities.

                    The days when I don’t get on chat, I get a lot more done. I usually disable the auto start-up option in the chat programs and launch them when I do want to chat and really have the time for it.

                    30. Learn chess (or any strategy game).

                    I found chess is a terrific game to learn strategy and hone your brainpower. Not only do you have fun, you also get to exercise your analytical skills.

                    You can also learn strategy from other board games or computer games, such as Othello, Chinese Chess, WarCraft, and so on.

                    31. Stop watching TV.

                    I’ve not been watching TV for pretty much 4 years and it’s been a very liberating experience. (Here’re 10 Reasons To Turn Off Your TV)

                    I realized most of the programs and advertisements on mainstream TV are usually of a lower consciousness and not very empowering.

                    In return, the time I’ve freed up from not watching TV is now constructively used for other purposes, such as connecting with close friends, doing work I enjoy, exercising, etc.

                    32. Start a 30-day challenge.

                    Set a goal and give yourself 30 days to achieve this. Your goal can be to stick with a new habit or something you’ve always wanted to do but have not.

                    30 days is just enough time to strategize, plan, get into action, review and nail the goal.

                    33. Meditate.

                    Meditation helps to calm you and be more conscious. I also realized that during the nights when I meditate (before I sleep), I need lesser sleep. The clutter clearing process is very liberating.

                    Have a try with this 5-minute Guide to Meditation: Anywhere, Anytime.

                    34. Join Toastmasters (Learn public speaking).

                    Interestingly, public speaking is the #1 fear in the world, with #2 being death.

                    After I started public speaking as a personal development speaker/trainer, I’ve learned a lot about how to communicate better, present myself and engage people.

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                    Toastmasters is an international organization that trains people in public speaking. Check out the Toastmaster clubs nearest you here.

                    35. Befriend top people in their fields.

                    These people have achieved their results because they have the right attitudes, skill sets and know-how. How better to learn than from the people who have been there and done that?

                    Gain new insights from them on how you can improve and achieve the same results for yourself.

                    36. Let go of the past.

                    Is there any grievance or unhappiness from the past which you have been holding on? If so, it’s time to let it go.

                    Holding on to them prevents you from moving on and becoming a better person. Break away from the past, forgive yourself, and move on.

                    Just recently, I finally moved on from a past heartbreak of 5 years ago. The effect was liberating and very empowering, and I have never been happier.

                    37. Start a business venture.

                    Is there anything you have an interest in? Why not turn it into a venture and make money while learning at the same time?

                    Starting a new venture requires you to be learn business management skills, develop business acumen and have a competitive edge.

                    The process of starting and developing my personal development business has equipped me with many skills, such as self-discipline, leadership, organization and management.

                    38. Show kindness to people around you.

                    You can never be too kind to someone. In fact, most of us don’t show enough kindness to people around us.

                    Being kind helps us to cultivate other qualities such as compassion, patience, and love.

                    As you get back to your day after reading this article later on, start exuding more kindness to the people around you, and see how they react.

                    Not only that, notice how you feel as you behave kindly to others. Chances are, you will feel even better than yourself.

                    39. Reach out to the people who hate you.

                    If you ever stand for something, you are going to get haters.

                    It’s easy to hate the people who hate us. It’s much more challenging to love them back.

                    Being able to forgive, let go and show love to these people requires magnanimity and an open heart.

                    Is there anyone who dislikes or hates you in your life? If so, reach out to them. Show them love.

                    Seek a resolution and get closure on past grievances. Even if they refuses to reciprocate, love them all the same. It’s much more liberating than to hate them back.

                    40. Take a break.

                    Have you been working too hard? Self-improvement is also about recognizing our need to take a break to walk the longer mile ahead. You can’t be driving a car if it has no petrol.

                    Scheduling down time for yourself is important. Take some time off for yourself every week. Relax, rejuvenate and charge yourself up for what’s up ahead.

                    41. Read at least 1 personal development article a day.

                    Some of my readers make it a point to read at least one personal development article every day, which I think is a great habit.

                    There are many terrific personal development blogs out there, some of which you can check here.

                    42. Commit to your personal growth.

                    I can be writing list articles with 10 ways, 25 ways, 42 ways or even 1,000 ways to improve yourself, but if you have no intention to commit to your personal growth, it doesn’t matter what I write.

                    Nothing is going to get through. We are responsible for our personal growth — not anyone else. Not your mom, your dad, your friend, me or Lifehack.

                    Make the decision to commit to your personal growth and embrace yourself to a life-long journey of growth and change. Kick off your growth by picking a few of the steps above and working on them.

                    The results may not be immediate, but I promise you that as long as you keep to it, you’ll start seeing positive changes in yourself and your life.

                    So here you are, 43 solid ways for self improvement. Pick one or a few to start doing today.

                    If you want to see yourself improving, you must take some actions.

                    More Self-Improvement Tips

                    Featured photo credit: Unsplash via unsplash.com

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