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7 Reasons to Try the Autoimmune Protocol Diet (and How)

July 6, 2022 by Sarah Barkley

The Autoimmune Protocol Diet can help improve the symptoms of autoimmune disorders. The symptoms cause intense discomfort and worsening conditions. Finding ways to make it better is essential to finding happiness and wellness again.

The Autoimmune Protocol Diet, or AIP diet, eliminates foods that trigger inflammation for 90 days before reintroducing them individually. You reintroduce foods at a predetermined schedule to learn what foods your body can handle.

Autoimmune protocol diet helps reduce inflammation, pain, and other symptoms of autoimmune diseases. If you have lupus, inflammatory bowel disease, celiac disease, or rheumatoid arthritis, this diet can help. It also helps with other autoimmune diseases, including type 1 diabetes and psoriasis.

Knowing the reasons to try the autoimmune protocol diet will convince you to make a healthy lifestyle change. However, you also must know how to implement it.

What Causes Autoimmune Diseases?

A healthy immune system produces antibodies that attack harmful or foreign cells. People who have an autoimmune disorder produce antibodies that attack healthy cells and tissues instead. The attack of healthy cells can cause joint pain, fatigue, abdominal pain, diarrhea, brain fog, and nerve or tissue damage.

These diseases can occur because of a variety of factors, including:

Genetics
Infection
Inflammation
Medication use
Stress
Damage to the gut barrier

Why You Should Try the Autoimmune Protocol Diet

The AIP diet can reduce many of the symptoms of autoimmune diseases. These reasons will give you all the motivation you need to give it a try.

1. The Autoimmune Protocol Diet Helps Heal Leaky Gut

Damage to the gut barrier can cause autoimmune diseases, but it can also be a symptom. Research shows a link between inflammation and gut permeability, explaining the correlation.

If you have a healthy gut, you’ll have low permeability, providing a barrier between your bloodstream and foreign particles. However, an unhealthy gut causes high permeability, allowing food or waste remains to leak into the blood.

Once the particles make it into the blood, they can cause inflammation and eventually lead to autoimmune disorders. Experts say that foods influence your gut’s health, including its function and immunity.

2. Research Proves That the Autoimmune Protocol Diet Works

In an 11-week study of fifteen people, participants experienced fewer symptoms by the end. Another study showed that participants experienced improved bowel frequency, stress levels, and physical ability. Furthermore, participants reported an improvement in their overall quality of life.

3. The Autoimmune Protocol Diet Reduces Inflammation, Pain, and Other Symptoms

Autoimmune diseases are incurable, but you can find ways to ease the symptoms. The autoimmune protocol diet reduces inflammation, easing many other discomforts. Eliminating a few foods from your diet and choosing nutrient-dense replacements has a powerful effect.

4. Helps Determine the Foods That Trigger Your Symptoms

If you can figure out which foods cause the most problems, you can start to reduce your symptoms. Once you clear your system of the potential triggers, you slowly reintroduce them. Doing it slowly allows you to identify the specific foods to avoid long-term.

5. You Fill Up on Healthy Foods if You Follow the Autoimmune Protocol Diet

When you eliminate foods, you’ll replace them with healthy options. It promotes eating nutrient-dense foods that make you healthier overall.

With the shift in your eating habits, you’ll quickly start feeling better. The healthy foods allowed in this diet can protect against chronic diseases, too.

6. Helps You Learn About Yourself on the Autoimmune Protocol Diet

This diet can help you learn more about your body and understand how it works. When you know how your body reacts to specific foods, you’ll feel more connected to who you are.

7. The Autoimmune Protocol Diet Teaches You the Foods That Enhance Your Health

It’s a learning opportunity when you eliminate foods and replace them with healthy options. You might learn about unhealthy foods and learn to appreciate healthy replacements. Additionally, it can help you subconsciously make healthier choices.

How to Start the Autoimmune Protocol Diet

The AIP protocol diet eliminates foods that could cause inflammation or trigger the symptoms of autoimmune disease. This diet isn’t supposed to last long-term, as you’ll slowly reintroduce the foods. By the end, the only foods you’ll have eliminated are the ones that trigger your symptoms.

The Elimination Phase

During the elimination phase, you stop eating the following foods:

Grains, including wheat, oats, rice, and corn
Nuts, seeds, and seed-based spices
Eggs
Coffee
Butter and ghee
Most oils, except coconut, olive, and avocado oil
Legumes, including lentils, black beans, chickpeas, and green beans
Dairy
Refined and processed sugars, including chocolate
Nightshade vegetables, including tomatoes, eggplant, potatoes, and peppers
Food additives
Thickeners and gums
Soy
Alcohol
Tobacco

Additionally, you should avoid taking certain medications during the elimination phase. Avoid non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen, diclofenac, and high-dose aspirin.

While in this phase, focus on eating fresh produce, meat and fish, avocado, bone broth, vinegar, honey, sweet potatoes, fresh herbs, and other whole foods. You might notice a change within three weeks, but sometimes it takes up to 90 days.

The Reintroduction Phase

Once the elimination phase is over, you can start reintroducing the foods. You’ll know you can move on to this phrase when you notice a significant improvement in symptoms and overall well-being.

Reintroduce foods one at a time, giving your body a chance to see what it can handle. When you do it one at a time, you’ll see which foods trigger your symptoms. Choose the food you’ll reintroduce, and then eat it multiple times on the testing day. Then, avoid it for five or six days.

Then, eat a small amount, and watch for a reaction within 15 minutes. If you have symptoms, stop eating the food immediately. However, if no symptoms appear, eat a slightly bigger portion and monitor your body.

Wait about a week before reintroducing another food. This timeframe gives you a chance to notice any changes. If you introduce another food too soon, you might not know which foods cause the flare-ups.

The goal of the reintroduction phase is to figure out which foods trigger your symptoms. If you reintroduce multiple foods at once, you won’t have a chance to determine your tolerance. Your tolerances may change over time, so you may have to repeat the autoimmune protocol diet.

Common Triggers That Cause Autoimmune Flare-Ups

There are many food triggers, but some are more common than others. Once you identify your triggers, you can make an effort to avoid them.

Histamines

Your body produces chemicals called histamines as an allergy response. It also requires the enzymes Histamine N-methyltransferase and diamine oxidase to break down the histamine. If you don’t consume enough enzymes, it can cause histamine overflow or intolerance.

Histamine intolerance can cause a rash, difficulty breathing, a runny nose, digestive problems, or joint pain. It is similar to an allergic reaction but isn’t the result of an allergen. Some of the high-histamine foods that can cause problems for you include:

Cheese
Chocolates
Nuts
Bone broth
Fermented foods
Spinach
Mushrooms
Smoked meat

Fermentable Sugars

Fermentable sugars include Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. To shorten it up, many people use the acronym FODMAPS.

Fermented foods can lead to uncomfortable symptoms, including pain, gas, bloating, diarrhea, or constipation. If you notice these symptoms after reintroducing fermentable sugars, it indicates a FODMAP intolerance. Some fermentable sugar foods include:

Bananas
Legumes
Garlic
Onion
Asparagus
Artichoke
Mushrooms
Sauerkraut
Cabbage

Foods That Release Mold Toxins

Mold releases mold toxins called mycotoxins. These toxins cause inflammation because those with autoimmune disorders struggle to flush them out. It triggers or worsens symptoms, causing discomfort and other issues.

The foods that are high in mycotoxins include:

Nuts
Dried fruit
Corn
Rice
Coffee
Processed meat

Potential Downsides to the Autoimmune Protocol Diet

This diet is beneficial for figuring out which foods trigger your symptoms, but there can be some downsides. As an elimination diet, it is heavily restrictive and hard to follow. It also makes social situations difficult, as it’s hard to be picky in restaurants or at a friend’s house.

While research backs the autoimmune protocol diet, there is no guarantee that it’ll reduce inflammation or symptoms in everyone. All situations differ, so don’t get discouraged if it doesn’t work for you.

If you notice an improvement in symptoms, you may be afraid to reintroduce any foods. This situation is problematic because you may lack essential nutrients. Long-term restriction can result in deficiencies and poor health.

If you struggle with the reintroduction phase, don’t hesitate to seek help. You can reach out to a registered dietitian or another health professional for advice.

Final Thoughts on Trying the Autoimmune Protocol Diet

The autoimmune protocol diet can help reduce symptoms of autoimmune disorders. It involves two phrases that help you figure out the foods that trigger inflammation and other symptoms. Once you know which foods to avoid, you’ll feel better overall.

While there are a few downsides to this diet, the benefits can change your life. Be careful and remember to reintroduce one new food each week. You must reach your nutrition requirements to stay healthy.

Health and wellness are a journey, so don’t get frustrated if it takes time to accomplish it. Focus on making healthy choices for your life and figuring out what you can do to feel better. Start with your diet because it can affect your mental and physical health.

7 Relationship Behaviors a Gaslighter Will Usually Display

July 5, 2022 by Kristen Lawrence

If you’ve ever been involved with a gaslighter, you know that they’re clever, deceitful individuals. Gaslighting happens often in relationships, but most people don’t realize it immediately. It’s a form of narcissistic abuse that distorts the truth and makes someone question their reality. The perpetrator’s goal with these tactics is complete control over their victims.

Imagine being on the receiving end of the gaslighting if this sounds terrifying. People who desire to gaslight their partner don’t have their best interests at heart. Unfortunately, narcissists prey on those they perceive as weak, vulnerable, or highly empathetic. They target these individuals because they believe they can easily manipulate or control them.

It isn’t always obvious when someone gaslights you, as they use subtle techniques at first. However, you can see right through their abusive behaviors by knowing the warning signs. Hopefully, this will help you avoid getting involved with a gaslighter.

7 Common Behaviors a Gaslighter Will Display in Relationships

These habits may reveal a toxic person.

1. The Gaslighting Controls Every Aspect of Your Life.

A gaslighter craves complete dominance and power over its victims. Therefore, they will try to convince you that you cannot do anything for yourself. They will manipulate you into giving up your phone and computer passwords under “protecting you.”

However, their true motive stems from fear of losing control of you. They want to ensure you aren’t talking to anyone else to keep you in an iron grip. They also will want to know your location and movements at all times. In addition, they may ask for access to your bank accounts or financial statements. Their actions don’t come from a place of love or want to keep you safe, despite what they tell you.

Unfortunately, a gaslighter lives in constant fear and anxiety and doesn’t feel in control of their own lives. They take this out on others by isolating them and dictating their every move.

2. A Gaslighter Will Always Act Like A Victim.

A gaslighter will never admit fault for their mistakes in a relationship, no matter how severe. They blame everyone else, especially their partner when something happens. The manipulator plays the victim card to avoid responsibility while getting their SO to feel sorry for them.

Inside, they’re still emotionally immature and can’t make adult decisions. Therefore, they will constantly shift the blame to others to perpetuate their constructed reality. By destroying their partner’s self-confidence and identity, they try to control the narrative as much as possible.

After all, if their partner believes they’re actually crazy or mentally ill, it’s easy for the narcissist to play the victim. The gaslighter will accuse or misunderstand them of being wrong and display a “poor me” attitude.

3. They Constantly Downplay Your Concerns or Needs.

Narcissists and manipulators only look out for themselves and see others as tools to use for their benefit. So, they will always deflect your concerns if you have been tricked into a relationship with a gaslighter. They will always make it seem like you’re blowing things out of proportion, even when you have legitimate worries. Ironically, they have a calm, aloof attitude about life, except for their needs.

4. They Never Hesitate to Point Out Your Flaws.

Another toxic behavior that a narcissist will display involves putting you down whenever possible. They may resort to name-calling, public humiliation, or sarcastic remarks to lower self-esteem. The perpetrator may also give “backhanded compliments” to their victims.

For example, they might say, “You look so much healthier after losing weight!” As you can see, this is an insult masquerading as a compliment. Narcissists do this to make you feel inferior and powerless, but it only hides their insecurities.

They may even joke after patronizing you, even though they meant every word. They can only gain power by trampling on others and will take any opportunity to do so.

5. A Gaslighter Never Follows Through On Their Promises.

Another typical behavior of a gaslighter involves blatant lying or being flaky about responsibilities. They may say one thing and do another to confuse and control you. They always need something but can’t ever offer anything in return. With them, relationships only exist to serve their needs and nothing more.

If you attempt to confront them about their lack of commitment, they will deny any accusations. The gaslighter will say you misunderstood them or that they never promised anything in the first place. After a while, you will learn not to trust them because they never keep their word.

6. The Gaslighting Makes You Question Your Reality.

This is a hallmark of any gaslighter since they can only feel powerful by manipulating others. They confuse and destabilize you to cloud your judgment to achieve their goal. The more you question reality, the greater your dependence on them. They want you to feel so small and helpless that you bow down to them, unable to make your own decisions.

However, these master manipulators can only carry out their plans if you let them. So avoid intimate relationships with gaslighters, as they never have good intentions.

7. A Gaslighter Will Twist Your Words and Perspective.

Finally, gaslighting involves twisting the story just enough so that you can no longer discern lies from the truth. If you remember something happening one way, they will say you have a bad memory. It’s either their way or the highway, so they will never accept your version of events.

They may not even know the absolute truth since they’re compulsive liars. Sadly, you can’t believe anything they say because they live in an alternate reality built on confusion and manipulation.

Final Thoughts on Warning Signs of a Gaslighter

Sadly, many people don’t recognize the red flags of a gaslighter until it’s too late. They may initially seem charming and loving, but it’s all just smoke and mirrors. They only put on this disguise to trap you in their web of lies. Before you know it, you’re caught up in a nightmare of manipulation, emotional abuse, and tarnished self-esteem. It’s best to avoid gaslighters by remaining aware of these warning signs and avoiding their mind games.

5 Reasons It’s OK to Put off Dating After Divorce

July 5, 2022 by Kristen Lawrence

You probably don’t consider dating a priority after getting a divorce for many reasons. Separating from your ex-wife or husband takes a huge toll on your mental and emotional health.

It can take a while to heal from such a life-altering event, especially if you’ve been together for many years. So, please be gentle with yourself and ease your way back into the dating scene on your own time.

Some people may not even want to date after getting a divorce, opting for the single life instead. The thought of being in a long-term relationship again may cause great anxiety or abandonment issues. Plus, being single can offer new opportunities for self-discovery and allow for expansion in other areas of life.

5 Common Reasons People Avoid Dating After a Divorce

So, don’t sweat it if you want to hold off on dating temporarily or permanently. You have plenty of reasons to savor the single life after a divorce, such as the following.

1. They Want to Rediscover Themselves After a Divorce.

People who have gotten divorced often have no energy for another relationship. They need time to heal and figure out their identity apart from their ex-wife or husband.

After years of being together, couples may feel like one person rather than separate selves, making divorce even more painful. So, dating isn’t even on the table for most people who recently divorced.

They need ample time to process their feelings before considering jumping into the dating scene. Being single can feel scary again, so most people lean on their support system for comfort.

When not spending time with friends and family, they may want to revisit old hobbies or interests. For instance, going on hiking trips may help them heal while also restoring their sense of self.

2. They’re Still Grieving From Their Last Marriage.

Please don’t rush into the dating scene if you’re still healing after a divorce. This process may require months or years before you feel ready to begin dating again. Usually, people go through five specific stages in their emotional recovery: Denial, Anger, Bargaining, Depression, and Acceptance.

Of course, it isn’t a linear process – you may skip one phase or oscillate between them depending on the day. You may feel wholly numb or experience every emotion at once, but your feelings deserve attention. After you and your spouse agree on getting a divorce, you may feel numb or that it’s all just a terrible nightmare. Being in denial is a natural reaction to a stressor or loss in life.

After a while, you may start to feel angry at your spouse for doing this to you. You may lash out at them or engage in unhealthy coping mechanisms to deal with the pain. Then, you try to reason with yourself and figure out where things went wrong.

Perhaps you could’ve saved the marriage if you had done things differently. After coming to terms with the reality of divorce, the depression starts to set in. You may lose your sense of purpose and identity, and the loneliness can feel overwhelming. However, after a while, you start to accept the divorce and realize that you will heal in time.

As you begin to heal, you may start thinking about rebuilding your life. Perhaps your optimism returns, and you feel a renewed excitement about the possibilities in life. Everyone gets there at their own pace after giving themselves space and permission to honor their feelings.

3. Dating May Seem Scary or Overwhelming.

Some people may choose to avoid dating because of the uncomfortable feelings it triggers. The prospect of dating can seem overwhelming after being with the same person for many years. Your ex knew you to the core, and your heart may not feel ready for that vulnerability with someone new.

Although, some studies show that mothers, in particular, benefit from high-quality relationships post-divorce. The research found that people in healthy relationships after divorce fare better than those who remain single. However, low-quality relationships can cause significant reductions in mental health after a failed marriage.

So, to increase your odds of finding a stable, happy partnership, it’s essential to mend your heart first. After doing so, you’ll be better positioned to decide who to allow into your life.

4. They Have Kids And Want to Respect Their Feelings.

If you have children with your ex, it can complicate things when it comes to dating. You want to ensure the children get along with your new partner, for one. You also don’t want to introduce an unfamiliar person into the family dynamic too quickly after a divorce. Children have a difficult time coming to terms with their parents separating.

So, you should consider your children’s feelings before bringing home a new partner. Have they had sufficient time to heal from the divorce? If you’re in a new relationship, make sure to ask about your children’s feelings before introducing them.

5. They’re Not Sure What They Want in a Dating Relationship.

Indecisiveness marks another common reason someone might delay dating after marriage. They didn’t have to think about dating after being with the same person for a while. So, they probably have no idea what they want in another partner after a divorce. Once they’ve healed from the heartache, they may decide to date around for a while before settling into a serious partnership.

Final Thoughts on Why People Don’t Start Dating After a Divorce

You’re not alone if you have no interest in dating after recently leaving a marriage. Most people don’t want to welcome a new person into their life while still reeling from the shock of a breakup. Especially if you’ve been married for decades, the idea of dating someone else may not even cross your mind. If you have children with your ex, that complicates matters even further.

Not to mention, you may want to spend time by yourself, simply reconnecting with your soul. Also, even if you’re ready to dip your feet into the dating pool, you may feel unsure about what you want. Give yourself time and space to heal; the right person will come along when you least expect it.

4 Ways Playing Hard to Get Can Make You More Attractive

July 5, 2022 by Kristen Lawrence

Did you know playing hard to get can make you more attractive to potential mates? It may not seem like a winning strategy, but being unavailable increases your desirability. As they say, some people love the thrill of a good chase, especially in relationships. It makes the reward (you) more enticing when a partner must work harder to gain your affection.

Of course, not everyone enjoys these types of mating games, especially if they’re older and want to settle down. However, some people find that the excitement of pursuing a love interest makes them even more attractive. As long as you don’t string the person along, there’s no harm in having a little fun!

But why exactly does playing hard to get make you more appealing? We’ll go over why being elusive can make someone more interested in you. However, it can have the opposite effect if you’re too mysterious or inaccessible. We will also discuss the downsides of each behavior below.

4 Ways Playing Hard to Get Makes You More Desirable

1. It Increases Anticipation if You Appear Unavailable to Advances.

Playing hard to get creates a challenge for your potential partner. Most people enjoy having something to work towards, especially if it means winning the affection of their crush. So, if you seem unavailable or aloof, it may keep your love interest on the edge of their seat. Even thinking about going on a date with you or experiencing that first kiss can increase anticipation.

Just fantasizing about a reward boosts dopamine levels, which may explain why people love a good chase. As they say, nothing good in life ever comes easily, which also applies to relationships. If someone knows you’re interested but can’t have you, it will only increase their attraction towards you.

How This Could Backfire:

There’s a fine line between acting secretive and uninterested in the dating world. If you create too much anticipation, the other person might tire of the game eventually. It only works if your love interest believes they have a real shot at being with you. Otherwise, building anticipation and desire for no reason will only lead them on and end in disappointment.

2. Playing Hard to Get Makes You Seem More “In Demand.”

According to research, if you’re too available, it can make you appear desperate to prospective suitors. However, playing hard to get can make you seem more “valuable” and attractive. As humans, we naturally want what we can’t have, including potential partners. A 2020 study published in the Journal of Social and Personal Relationships found that playing hard to get increases “mate value.”

In other words, the more selective you are, the more sexually desirable you will seem to romantic interests. The study also revealed that participants made more significant efforts to continue dating potential mates they perceived as hard to get.

Harry Reis, a professor of psychology and Dean’s Professor in Arts, Sciences & Engineering at the University of Rochester and co-author of the study, says: “We all want to date people with higher mate value. We’re trying to make the best deal we can.”

How This Could Backfire:

If you’re too selective with potential mates, it could discourage them from pursuing a relationship. You want to let them know you feel a connection but not act overly eager or available. After all, they will only keep up the chase if they feel confident they have a chance with you.

3. Being Unavailable Adds a Level of Mystery and Uncertainty.

Playing hard to get makes dating more fun and less predictable. If your crush doesn’t know what to expect, it will pique their curiosity and keep them interested in pursuing you. For instance, perhaps you wait a few days to text or call them back after going on a date.

This will make you seem intriguing and make your potential lover even crazier about you! A healthy level of uncertainty creates excitement and a bit of urgency since your beau won’t want you to slip through their fingers.

How This Could Backfire:

Being too elusive can make your suitor think you’ve lost interest in dating them. For example, if you wait too long to text them back, they may take that as a sign you’ve moved on. You want to create a bit of tension but not become so withdrawn or unavailable that they lose attraction.

4. Playing Hard to Get Gives Off a Vibe of Confidence and Independence.

Most people love an independent man or woman because it shows they’re comfortable in their skin. Playing hard to get can make you seem confident on your own and that you don’t need anyone to complete you. This goes back to the idea that people tend to want what they can’t have.

If you show interest in someone but continue living your life normally, you instantly become more attractive. You have shown potential partners that you’re open to a relationship but know your worth.

How This Could Backfire:

Of course, being too avoidant could make you seem arrogant or cocky. It can also send mixed signals if you act interested in someone but give them the cold shoulder. It’s great to feel self-confident, but not if it creates a barrier between you and others. Make sure to pursue a relationship only when you feel ready because playing with others’ emotions never ends well.

Final Thoughts on Why Playing Hard to Get Makes You More Appealing

Some people feel more attracted to those who play hard to get, perhaps because it makes dating more exciting. However, it only works if both people have a genuine connection and feel interested in one another. After all, being too detached may cause a potential mate to run in the other direction.

It seems that playing hard to get increases attraction for several reasons. It enhances anticipation and uncertainty about dating you since your partner must work harder to gain your approval. Being aloof and mysterious also makes a relationship with you more valuable. So, if you want to gauge someone’s interest in you, playing hard to get can reveal their true feelings.

Woman Opens Store to Let Foster Children Shop for Free Clothing

July 5, 2022 by Kristen Lawrence

After adopting two girls, a Georgia family decided to open a free boutique for foster children in need. Linda Durrence and her husband got the idea for the clothing store after seeing how little their foster daughters owned when arriving in the foster care system.

When they first arrived at their home, they only brought a trash bag half-filled with a few items. They had one hairbrush, a toothbrush each, a trial-sized toothpaste, and clothes that no longer fit them.

This broke Linda’s heart, so she and her husband immediately took the girls shopping to get everything they needed. Linda felt incredibly blessed that she could provide for the two girls. However, she wondered about all the foster children whose parents couldn’t afford even basic necessities. She wanted to do something to help them, at least to make their lives more comfortable.

So, she began collecting donations to open a free boutique called Blossom. While the store opened earlier in 2022, the Durrence’s had already started helping families in need. They have committed to providing seven full sets of clothing and shoes to children up to 18 years old who need them. In addition, they will receive seven new sets every season, or when the child’s size changes significantly.

Blossom accepts monetary donations along with new or gently used clothing for boys and girls, hygiene items, shoes, and school supplies.

The Durrence’s have been blessed with their foster daughters and the opportunity to serve their community. However, they have also been through their fair share of hardship and loss. Tragically, the family’s eldest daughter Kristin died in an automobile accident at the age of 27 in December 2016.

Still grieving, the family moved back to their hometown of Glennville with their two other daughters. They began attending a local church, where they met three foster sisters who lived with another family.

The Durrence’s Adopt the Foster Children and Open Blossom

The girls quickly became friends with the Durrence’s daughters, and their bond only strengthened over time. In 2018, Linda and her husband learned that the girls would soon become separated in the foster care system.

That’s when they decided to step in and temporarily house the two youngest daughters, Princessa and Juanita. They planned to reunite them with their grandparents, who lived in Florida. Since the oldest sister Chelsea recently turned 18, she signed herself out of foster care and chose to live on her own.

So, the Durrence’s brought the two youngest sisters home, and they quickly became part of the family. Linda and her husband treated them like flesh and blood, providing everything they would need to feel comfortable.

After a while, they noticed a huge transformation in the girls. Months before, they had been in a dark, broken place, but love and support allowed them to blossom.

However, the time came to reunite the sisters with their grandparents. When the Durrence’s told them about the plans, the girls pleaded with them to stay. They didn’t want to move around any longer after years of living in foster care.

So, with the grandparents’ blessing, Durrence and her husband officially adopted the foster children in May 2019. Linda said she and her family keep in touch with the girls’ grandparents on a regular basis. And, the oldest sibling moved close to the Durrence’s so she could see her sisters more often.

Everything seemed to work out perfectly, except Linda still had a nagging thought in the back of her mind. The half-filled trash bags that the girls brought with them never left her memory. So, when a space became available in a small shopping center nearby, she quickly purchased it. She began working on the store in the second week of January 2022.

Finally, she would have the chance to open Blossom and serve foster kids in need.

The Future Vision for Blossom…Helping Kids in the Foster Care System

The Durrence’s have received donations for the store far beyond what they expected. Since opening in January, people in the local community and even other countries have donated and shipped clothes to them. Several people have offered monetary donations as well.

Family and volunteers have been helping run the store, including Linda’s sister Leslie. Even though Linda’s daughters have jobs and attend college, they still pitch in when they can.

Although Durrence opened Blossom with foster children in mind, anyone in need can shop there. Customers from infants to young adults are welcome to make a private appointment to try on clothes.

Durrence says if they don’t have the correct size in stock, they will purchase the clothes elsewhere for customers. The store also offers books, jewelry, hygiene items, and even toys for young children.

Linda added that the inspiration for the store’s name came from the transformation she noticed in her foster children. After watching them blossom in their new environment, it seemed like the perfect name for the boutique. She hopes that other children who come into the store will have the same opportunity to grow.

In the future, Linda aims to expand the boutique and add an education center. This would help foster children keep up with schoolwork and also provide support to foster parents.

Above all, the Durrence family hopes they can remind others that there are still people who want to help. With all the negative news out there, it’s important to keep faith in humanity and lean on each other in hard times.

Final Thoughts on Woman Who Opened Free Boutique for Foster Children

When the Durrence’s lost their oldest daughter in a tragic car accident, their world turned upside down. However, when they met three foster sisters at church, they took it as a sign from God. They knew that by raising them, they could provide them with a better life. And, it turned out that the Durrence’s needed the girls just as much.

After officially adopting them, Linda got to work on opening Blossom, a free boutique catered to children in the foster care system. They’ve since expanded the business and opened a thrift store next door, offering adult clothing for just a dollar. Linda says that for adults who don’t meet the criteria for Blossom, it’s the perfect solution. Hopefully, this story warmed your soul and reminded you of the beautiful people that still exist in this world.

Study Links Breastfeeding to Lower Heart Disease Risks

July 4, 2022 by Kristen Lawrence

A new study found that breastfeeding lowers the risk of heart disease or stroke. It also reduces the risk of dying from cardiovascular disease compared to women who don’t breastfeed. These new findings have important implications for nursing moms for several reasons.

According to the Centers for Disease Control and Prevention (CDC), heart disease remains the leading cause of death for women in the United States. It’s responsible for about one in every five female deaths. However, it impacts African American and white women more than any other race. Nearly 1 in 16 women age 20 and older have coronary heart disease.

Women are more likely than men to have heart attack symptoms unrelated to chest pain. Common signs of heart attacks in women include shortness of breath, nausea, vomiting, and jaw, neck, or back pain. Because these symptoms mimic many other health problems, heart disease often goes unnoticed in women.

Lifestyle Changes, Along With Breastfeeding

Lifestyle changes and regular doctor visits can lower the risk of heart disease. However, the latest study published in the Journal of the American Heart Association (JAHA) found that breastfeeding may help prevent heart problems. The research is part of a special issue: JAHA Spotlight on Pregnancy and Its Impact on Maternal and Offspring Cardiovascular Health. It features 12 studies investigating cardiovascular health during pregnancy for both mother and child.

Breastfeeding offers numerous well-documented benefits for children. According to the World Health Organization (WHO), nursing lowers the risk of respiratory infections and death from infectious diseases. It also positively impacts the mother’s health, reducing the risk of Type 2 diabetes, hypertension, breast cancer, and ovarian cancer.

The senior author is Peter Willeit, M.D., M.Phil., Ph.D., professor of clinical epidemiology at the Medical University of Innsbruck in Innsbruck, Austria. He said this about the study:

“Previous studies have investigated the association between breastfeeding and the risk of cardiovascular disease in the mother; however, the findings were inconsistent on the strength of the association and, specifically, the relationship between different durations of breastfeeding and cardiovascular disease risk. Therefore, it was important to systematically review the available literature and mathematically combine all the evidence on this topic.”

Findings From the Study on Benefits of Breastfeeding

For the study, researchers performed a meta-analysis of eight previous studies conducted between 1986 and 2009. The research included Australia, Japan, China, Norway, the U.S., and one multinational study. The team reviewed the health records of nearly 1.2 million women and investigated the relationship between nursing and cardiovascular risk in mothers.

The first author, Lena Tschiderer, Ph.D., a postdoctoral researcher at the Medical University of Innsbruck, said the following:

“We collected information, for instance, on how long women had breastfed during their lifetime, the number of births, age at first birth, and whether women had a heart attack or a stroke later in life or not.”

Important discoveries from the meta-analysis:

82% of the women reported breastfeeding at some point in their life.
Compared to women who never breastfed, women who reported nursing had an 11% lower risk of developing cardiovascular disease.
Over about ten years, women who breastfed at some time in their lives were 14% less likely to develop coronary heart disease. They also had a 12% lower risk of suffering from a stroke and a 17% reduced chance of dying from cardiovascular disease.
Breastfeeding was more pronounced in women who breastfed for one year or longer. They had an even lower risk of developing cardiovascular disease in their lifetime than women who did not breastfeed.
The number of pregnancies or age of the women did not impact cardiovascular disease risk.

The WHO and the CDC recommend exclusively nursing babies until they turn six months old, at minimum. However, only 25% of infants in the United States receive breastmilk solely for their first six months. According to the CDC, low breastfeeding rates add over $3 billion to medical costs in the U.S.

Importance of Breastfeeding When Possible

“It’s important for women to be aware of the benefits of breastfeeding for their babies’ health and also their own personal health,” Willeit said. “Moreover, these findings from high-quality studies worldwide highlight the need to encourage and support breastfeeding, such as breastfeeding-friendly work environments, and breastfeeding education and programs for families before and after giving birth.”

Mothers in the U.S., significantly, could benefit from nursing their children. Unfortunately, the maternal death rate in America remains the highest among industrialized countries, with cardiovascular disease as the leading cause. However, the American Heart Association estimates that proper maternal health care could prevent two out of three deaths during pregnancy.

“While the benefits of breastfeeding for infants and children are well established, mothers should be further encouraged to breastfeed their infants knowing that they are improving the health of their child and improving their own health as well,” said Shelley Miyamoto, M.D., FAHA, chair of the American Heart Association’s Council on Lifelong Congenital Heart Disease and Heart Health in the Young (Young Hearts). She’s also the Jack Cooper Millisor Chair in Pediatric Heart Disease and director of the Cardiomyopathy Program at Children’s Hospital Colorado in Aurora.

She added that raising awareness about the benefits of breastfeeding could help mothers make an informed decision about their child’s health. Miyamoto noted that mothers should feel empowered knowing that nursing lowers heart disease risk while providing optimal nutrients for children.

One noted limitation

The only limitation of the meta-analysis is this. The scientists lacked health information for women who breastfed for over two years.

“If we had this additional data, we would have been able to calculate better estimates for the association between lifetime duration of breastfeeding and development of cardiovascular disease in mothers,” Tschiderer said.

The Austrian Science Fund funded this study.

Final Thoughts on Study Linking Breastfeeding to Reduction in Heart Disease

Breastfeeding doesn’t just give the baby vital nutrients for growth and development. A new study reveals that it can also lower the risk of heart disease in mothers. The American Heart Association found that women had a 14% lower risk of developing coronary heart disease. Women who breastfed for one year or longer seemed to receive the most health benefits.

Innovative Sleep Company Creates an Employee Right to Nap Policy

July 4, 2022 by Kristen Lawrence

A sleep company based in India went viral when it announced a ‘right to nap’ policy. In the past, sleeping at work seemed lazy, but companies encourage it nowadays. Thankfully, businesses have realized that well-rested workers make happier, more productive employees. And, in our overstressed world, a nap serves as a way to slow down and recharge.

Recognizing the importance of employee well-being extends beyond just allowing naps; it’s about fostering a culture of support and understanding. Building high-performing teams in the workplace involves nurturing an environment where individuals feel valued, motivated, and empowered to excel. This means providing ample opportunities for skill development, encouraging open communication, and promoting a healthy work-life balance.

Effective leaders understand that teams that perform at a high level are comprised of individuals who are not only well-rested but also motivated and engaged in their work. Investing in team-building activities, regular check-ins, and professional development opportunities can further enhance cohesion and performance. By acknowledging the diverse strengths and perspectives within the team, leaders can leverage these differences to drive innovation and problem-solving. Ultimately, creating an environment that prioritizes both well-being and performance is essential for cultivating teams that consistently excel and adapt in today’s dynamic workplace landscape.

Wakefit, a sleep goods company that manufactures mattresses and pillows, established its new sleep policy in May 2022. The company blocked out 30 minutes from 2 pm to 2:30 pm, instructing workers to rest. Most people only dream of getting paid to sleep, but this company made it a reality!

It also comes as welcome news since around 70 million Americans suffer from chronic sleep problems, according to the CDC. Wakefit co-founder Chaitanya Ramalingegowda said that the company had been in the sleep business for six years. However, they had overlooked an important part of their employees’ health: the afternoon nap.

So, the company decided to rectify this and ensure no work gets done in the 30-minute rest period. While they’ve always encouraged employees to rest, they had never established a mandated nap time before. Now, Wakefit’s roughly 1,500 employees can benefit from the daily rest period penciled into their calendars.

Research Shows How Napping Increases Productivity

Research shows that afternoon napping can improve focus, productivity, memory, and innovation. In fact, a NASA study discovered that pilots who took a 26-minute nap had 54% improved alertness. They also showed 34% increased job performance compared to pilots who didn’t rest.

Ramalingegowda also cited a study conducted by Harvard University and Harvard Medical School, which analyzed participants performing visual perception tasks in four 60-minute intervals. Some participants took naps between 30 minutes and one hour after the second session.

Researchers found that half-hour naps participants maintained their performance throughout the sessions. However, the volunteers who took one-hour naps showed even more enhanced productivity.

‘Right to Nap’ Policy A Hit Among Wakefit Employees

Before the pandemic, naps at work were practically unheard of and not considered by most employers. However, employees learned the benefit of daytime naps when remote work became more popular during lockdowns.

They made time for a quick snooze between calls or meetings with more flexible schedules. This allowed them to recharge during the day and restore their focus for the afternoon.

Wakefit’s right to nap policy comes almost a year after the company encouraged employees to take weekend naps. The company cited that naps could help reduce fatigue, increase alertness, boost mood and improve productivity.

Wakefit aims to create a perfect sleep environment for its employees in the office. The company started building cozy sleep pods and carving out quiet areas in its offices devoted strictly to naps.

Wakefit said in a statement: “An afternoon nap is instrumental in helping the body recharge and refocuses on the task at hand, thus improving workplace productivity and motivation. Conversations around afternoon naps became predominant with the advent of work-from-home, and companies are slowly but steadily realizing its importance.”

Wakefit Employees Love the Innovative Napping Policy

Prateek Malpani, Brand Head at Wakefit, posted Ramalingegowda’s email to his LinkedIn account. He praised the nap policy in the caption, which read:

“Hahaha! What just happened. Quite truly walking the talk. This is for REAL. We just announced official nap time. I can proudly say I am getting paid to sleep at work!”

Ramalingegowda said that after announcing the right to nap policy, he received an overwhelmingly positive response from employees. This surprised him and other executives as they didn’t think it would have such an impact. He added that the policy helped employees who use public transit since they have to wake up earlier.

Additionally, he said that many employees had praised the company on social media. This encourages them to continue their quest to optimize employee health and advocate for their workers.

In 2020, Wakefit even started a sleep internship where they pay employees $1,400 to sleep 9 hours per night for 100 nights. They provided the interns with mattresses and fitness trackers to optimize their sleep. Clearly, the company cares deeply about its employees and wants them to prioritize their health!

Other Companies Encourage Employees to Nap

Twitter and Reddit users have also applauded the company’s progressive approach to naps. Some even commented that their company adopted policies allowing employees to nap. The trend is starting to catch on as companies around the globe see the benefit of catnaps.

Other companies that allow and urge employees to nap include Google, Uber, Zappos, Huffington Post, Facebook, and even Ben & Jerry’s! Perhaps the most well-known for its nap-friendly policies is Google, where you can find sleeping pods in employee lounges. The pods have a privacy visor, built-in speakers, and a programmed nap setting.

The Facebook headquarters offers capsule-shaped pods for employees to nap during the day. They have sliding doors for privacy and even have comfy mattresses inside!

Zappos employees can relax in massage chairs while watching fish swim in a 25-foot, 3,500-gallon saltwater aquarium. There’s nothing that calms your mind like watching fish swim in tranquil blue waters from the comfort of a massage chair.

Thankfully, more employers have realized that their employees require adequate sleep to perform their best. Hopefully, we will see more companies adopt nap policies in the future!

Final Thoughts on India Sleep Company’s Right to Nap Policy

A mattress and pillow manufacturer in India realized that, despite making customers happier, they had overlooked their employees. However, the sleep company called Wakefit recently enforced a ‘right to nap’ policy from 2-2:30 pm each day. Employees can’t perform any work during that period and are encouraged to snooze mid-day.

Before the pandemic, most people probably thought only elementary school children should take a daily snooze. However, many studies prove that adults can benefit from afternoon rest also! Most employers have seen improvements in productivity after allowing workers to rest during the day.

Slowing down isn’t just good for business; it’s vital for mental and physical health. Does your boss let you nap at work? Let us know in the comments!

Doctors Explain 8 Benefits of Medical Marijuana

July 4, 2022 by Lakeisha Ethans

The subject of marijuana and its use is quite controversial. But as cannabis and its use become legal in more and more states in America, people also note the substance’s medical benefits. Medical marijuana is a medication that safely takes advantage of the naturally positive qualities of hemp plants and can be a lifesaver for those who need it. Doctors are on board with prescribing this natural healer, from pain management to mental health.

Medical marijuana is a substance that contains an extract from cannabidiol hemp plants that is devoid of tetrahydrocannabinol or THC. THC is the chemical responsible for the “high” from cannabis, potentially causing psychoactive effects. As such, medical marijuana provides marijuana benefits without the risks associated with typical CBD smoking.

Many people can get some of the benefits of medical marijuana from smoking regular cannabis. However, as the drug is psychoactive and has additional side effects that can hamper everyday life and tasks, this is not a suitable way to consume marijuana as a necessary means of treating illness.

Scientific studies on the benefits of marijuana and medical marijuana are still in their early years, with all the stigma surrounding it. With that said, there have already been clear upsides to its use that have led to more and more health professionals recommending it. Here’s how science and doctors explain the eight benefits of medical marijuana.

1. Medical Marijuana Can Benefit Mental Health Disorders

Various mental health conditions and diagnoses improved by medical marijuana. Studies have extensively covered and discussed the many ways that medical marijuana is beneficial to some aspects of mental health. It also improves symptoms of disorders like:

Depression
Anxiety
Post-traumatic stress disorder
Social anxiety
Panic disorder
Obsessive-compulsive disorder

It’s believed that this occurs due to the natural relaxant effects of marijuana. Research confirms the benefits of the substance for those with anxiety, even before medical marijuana was more widely used.

Some have even suggested that medical marijuana can treat anorexia and similar eating disorders by relaxing stress and stimulating appetite, encouraging patients to eat. This is not a particularly well-studied area of the drug, so caution is recommended before attempting this treatment.

That said, medical marijuana is not a suitable treatment for all mental health disorders, nor is it ideal for all patients. Patients may react differently to the medication, and some may experience exacerbated symptoms.

Meanwhile, some disorders, such as psychosis or bipolar disorder, may be unwise to treat with medical marijuana. Still, some claim that despite the controversial concept, the substance may be able to help those with schizophrenia when used alongside other medications.

2. It Can Help Pain Management

The most common use of medical marijuana in America is to help manage various pain-related symptoms and conditions, says primary care physician Dr. Peter Grinspoon. With over 25 million United States residents with chronic pain, this is the country’s leading cause of disability.

Medical marijuana has been a godsend to those with chronic pain daily. As it turns out, the ingredients and components of the cannabis plant relax the brain receptors responsible for the perception of pain. This healing product helps conditions like:

Fibromyalgia
Migraine
Arthritis
Endometriosis
Pain from various medical treatments, including cancer treatments

Medical marijuana can also help reduce the body’s inflammatory response, which is part of its pain-fighting features. Studies say it suppresses neuropathic pain, which means it can alleviate:

Crohn’s disease
Rheumatoid arthritis
Irritable bowel syndrome

This has made it a workable replacement for ibuprofen, other nonsteroidal anti-inflammatory drugs, or NSAIDs. Since most NSAIDs have harmful side effects, medical marijuana can be a good solution for some patients.

On a similar note, many gastrointestinal disorders may lessen with medical marijuana, says other research into diseases like irritable bowel syndrome and ulcerative colitis. That research also covers the aforementioned inflammatory disorders. Overall, medical marijuana can ease GI issues.

Finally, medical marijuana can relax muscles in those with multiple sclerosis, which can be crucial in regaining movement and reducing overall pain. Those with random muscle spasms may also benefit from this.

3. Medical Marijuana Can Treat Epilepsy

Cannabidiol medication has been approved by the FDA for treating two specific kinds of epilepsy, both severe and rare. These types are Dravet syndrome and Lennox-Gastaut syndrome, which can improve from the drug Epidiolex. Before this, these syndromes were notoriously drug-resistant.

The purified, non-psychoactive substances used in Epidiolex have many benefits for epilepsy patients. Dravet syndrome, in particular, is greatly aided by Epidiolex, as the syndrome has high lethality rates that mean twenty percent of those with the disorder do not live past the age of twenty. Research states that medical marijuana helps those with Dravet syndrome by reducing the frequency of seizures, often by fifty percent or more.

4. It Reduces Blood Pressure

We already know that marijuana has calming, anti-anxiety effects. It makes sense, then, that medical marijuana may be affecting symptoms of stress on a deeper level. A study showed in 2017 that healthy individuals experience lower blood pressure after using an equivalent of medical marijuana. This affected blood pressure:

At rest
After a cold pressor test
After performing mental arithmetic
Post-isometric exercise

This is likely why medical marijuana is so good at combating stress. It’s not currently understood or known if using this substance may be able to benefit heart health, with limited research on the matter. But given its benefits for blood pressure, it might be a workable substance for those who struggle with too-high pressure levels.

5. Medical Marijuana May Help Those Battling Addiction

Research indicates that the use of cannabis can help those with opioid and alcohol addictions to overcome their dependencies on those substances. Using a “safer” drug alternative can allow recovering addicts to transition to a less dangerous substance.

Other studies suggest that medical marijuana and even non-medical cannabis can be used as a treatment plan for recovering addicts. The substances are capable of reducing the risk of a relapse.

That said, this must be handled and discussed wisely with individual medical experts for each patient. Those who become easily addicted to substances may become dependent on marijuana or even become bolder about trying other substances that can give them a better hit than marijuana.

6. It May Help You Sleep Better

Given the relaxing effects of medical marijuana may be able to help those who struggle to sleep due to insomnia or other similar factors. This also helps pain management, as many people with insomnia do so due to discomfort or pain. It is currently unknown if medical marijuana helps reduce the severity of diagnosed sleep disorders.

7. Medical Marijuana May Be Able To Fight Cancer

As strange as it sounds, medical marijuana may benefit cancer patients. These benefits occur in the following ways:

· Reducing Chemotherapy Side Effects

Nausea, loss of appetite, and vomiting are common among chemotherapy patients. Medical marijuana has been shown in research to alleviate these side effects effectively.

·Encouraging Cancer Cell Death

Cancer is caused by cells growing uninhibited to form large masses that can be benign or dangerous. Studies indicate that medical marijuana may slow the progression of cancer by killing these excess cells safely, especially in cervical cancer.

·Reducing The Risk Of Cancer

Overall, medical marijuana has several potential anti-cancer effects. They are not universally effective, but they’re a safe way to treat tumors, prevent many cancer types, and boost the immune system.

8. People Can Use It For General Pain

Medical marijuana is surprisingly versatile and can support medical conditions in numerous ways. It’s no longer necessary to smoke cannabis to obtain the benefits, and research proves them equally or similarly effective. The medically made substance is available as:

Topical pain relief oils and treatments
Cannabidiol Oil, or CBD oil, can be inhaled via a vaporizer in a way similar to e-cigarettes
A diluted liquid dropped onto the tongue
Edibles, such as gummies, lollipops, or brownies

This versatility is partly due to the natural nature of medical marijuana, as it comes from a plant extract. This means that extract can be easily adapted and applied to different forms without dramatically altering its effects. Those concerned about lung damage will not need to smoke the drug to gain the necessary benefits.

Final Thoughts On Some Benefits Of Medical Marijuana

It is undoubtedly true that medical marijuana has many benefits. Many people who could benefit tremendously from it may have trouble accessing it due to the negative stigma surrounding this medication. This is certainly something that those working in the health field will have to work to overcome in the upcoming years.

Thus, we must acknowledge any treatment’s side effects and potential downsides. To begin with, not everyone will see the same outcomes. Some will benefit, while others will find that it makes things worse. For the most part, potential side effects are rare but are still worth knowing.

Medical marijuana poses a small risk of causing mental health issues, such as suicidal ideation, depression, psychosis, and anxiety. It may also cause problems with cognition and memory. There is also a chance that the use of cannabis may increase the risk of lung cancer, though this typically does not apply to its medical varieties.

All this is to say that you should speak to a doctor about this option, its possible side effects, and other concerns you may have before you decide to use it. In most cases, medical marijuana does not pose any adverse risk, as it has the more harmful portions of cannabis removed, so you should be clear to enjoy its benefits!

15 Benefits of Cardiovascular Exercise Never to Ignore

July 4, 2022 by Chris Butler

When it comes to having a healthy heart, never underestimate the importance of cardiovascular exercise. Revving up your heart rate and increasing your blood pressure through cardio exercise warrants a healthy heart, stronger muscles, and a better brain. Besides helping your heart, cardiovascular exercise has other worthwhile benefits you should never ignore.

15 Benefits of Cardiovascular Exercise

These reasons for working out will convince you to get on track.

1 – Working out aids digestion

Working out stimulates your blood flow to your gut. This increase benefits your digestive system, helping you to work more efficiently. Studies show exercise improves the composition of bacteria in your gut, so you digest foods quickly. This is important for gut health. It also aids intestinal activity to prevent digestive problems such as constipation or diarrhea.

2 – Lungs benefit from cardio

Your lungs get significant benefits from cardiovascular exercise. Working out improves your overall lung capacity, so your lungs work harder. This stimulates the blood flow to your lungs and, in turn, increases the oxygen going into your blood. Even if you’re in good shape, you’ll benefit from including cardio exercises in your regular workout because it improves your breathing and lung capacity.

3 – Cardiovascular exercise promotes healthier skin

Cardiovascular exercise raises your heart rate, which increases your blood circulation. This delivers nutrients and oxygen to your body. This also stimulates collagen production and grows new skin cells in your skin, making your skin look brighter and healthier. Exercise is the best form of anti-aging help you can do for yourself.

4 – Lower your cholesterol by working the heart

Cardio raises your good cholesterol. Unhealthy “bad” cholesterol causes plaque to develop in your arteries. This may lead you to have a stroke or heart attack. Some of the best cardio exercises to help lower your cholesterol include:

Jogging
Brisk walking
Biking
Swimming

Be sure to keep an energetic pace while doing these exercises to get the full benefits of lowering your cholesterol. It would be best if you tried to do at least ten to twenty minutes of brisk activity to get the full effect.

5 – Cardiovascular exercise also builds stronger muscles

Working out strengthens your muscles. Your quadriceps, pectorals, and biceps are part of your skeletal muscles. They comprise long, thin, long cells. When you use these muscles, the force causes the cells of the muscles to get larger. Periods of rest and eating healthy protein aids the process of cell growth and strengthening. Staying active with regular cardiovascular exercises keeps your muscles strong and flexible. Use these machines for good muscle resistance training.

Treadmill
Stairclimber
Rowing machine
Swimming
Exercise bike
Elliptical

6 – More energy comes from cardio

If you struggle with an afternoon slump and feel exhausted at the end of the day, cardiovascular exercise could be your answer to more energy. Doing cardio exercises help you have good tiredness after your workout. Cardiovascular exercise makes your brain release endorphins, improving your stamina and increasing your energy levels. Cardio exercises also get the blood flowing, so your oxygen levels increase, and your heart rate increases. These add to your growth in energy and stamina throughout your day.

7 – Cardio helps you get better sleep

Cardiovascular exercise has many benefits, including better nighttime sleep. A good workout tires out your muscles, makes your heart beat faster, and forces your lungs to work harder. Your body feels tired and relaxed, so you’re ready to rest. Exercise is a natural bedtime remedy that’s a thousand times better than medication. Remember, always avoid intense exercise near your bedtime because this will keep you awake. When you sound asleep at night helps you:

Not get sick as much
Not gain weight
Lowers your risk of heart problems
Reduces your stress levels
Improves your mood
Helps you focus
Improves your memory
Improves your overall outlook on life

8 – Sexual desire increases after a workout

When you work out, there is a good chance your sexual desire will increase. This is because as you feel better physically, you’ll have more energy and feel happier about your life. These attitudes help you feel motivated to engage sexually. Studies show that a positive body image improves with cardiovascular exercise and increases a sense of sexual well-being. This is true, especially for women. So, if you’re lacking in the intimacy department, it may be time to start doing some cardiovascular exercises to improve your sexual desires.

9 – Healthy heart, healthier brain

Who doesn’t need a better brain? Cardio does the trick to stimulate your thinking and better brain function, so you’re more focused. It’s suggested that cardio exercises may lower your risk for dementia and reduce an aging brain. Working out can also improve your brain by:

Increasing your blood flow, so you’re less apt to have a stroke
It helps your memory and ability to think clearly
Prevents aging brain
Protects against memory loss
It helps fight osteoporosis or brittle bones
Helps fight arthritis

If you’re struggling with your memory, discuss it with your doctor to find out your options for memory improvement.

10 – Cardiovascular exercise lowers your blood sugar

Cardio exercise lowers your blood sugar and improves insulin resistance if you have diabetes. Weightlifting and resistance training increases your muscle strength while improving your blood sugar. The more physically active you are, the better your blood sugar levels and the easier it is to keep your diabetes in control. If you have diabetes, start exercising for better blood sugar control. These exercises can help you accomplish this:

Swimming
Tennis
Weight Lifting
Walking
Biking
Resistance bands
Team sports

11 – Working out improves your memory

Sadly, there is no known cure for Alzheimer’s disease. Besides this, it’s a growing problem for the United States’ aging population. Cardiovascular exercise is one way to slow down the progression of this terrible disease. Getting at least three days of high-intensity exercise for fifteen to twenty minutes is essential. If you like to walk for exercise, kick it up with a brisk 15 walk several days a week. Get your blood pumping and your heart rate up for the best results. Cardio improves your memory and your ability to stay focused on an activity. It’s worth it to yourself to improve your memory and avoid a debilitating brain disease like Alzheimer’s disease.

12 – A workout makes you feel happier

It’s normal to have fluctuating moods, but regular cardiovascular exercise improves your overall mood and helps you have a cheerful outlook on your life. When you do cardio exercises, your body lets go of chemicals in your brain that provides you with a sense of well-being. It also resists hormones that increase your stress levels. The chemicals that your brain releases include:

Serotonin-Improves your feelings of happiness
Dopamine-Aids with pain sensitivity
Endorphins-Another mood enhancer to boost your feelings of cheerfulness

Working out helps you let go of anxiety. It eases tension, so you feel relaxed, and helps you face your day in a good mood.

13 – Cardio makes you more focused

It’s already been said that cardiovascular exercise improves your focus. Revving up your heart stimulates blood flow and more oxygen moving throughout your body. This includes your brain. Working out helps you

Interpret information
Organize it
Learn new things
Remember things
Stay focused
Increase mental stamina

14 – Cardiovascular exercise helps fight arthritis

Aging affects your joints, so you’re more likely to get arthritis. It seems counterintuitive, but cardio exercise can get rid of stiffness and the pain of arthritis. Combining cardio exercises with healthy eating can lead to less pain and more flexibility in your joints. Try any of these cardio exercises for the best benefits.

Fast walking
Swimming
Tennis
Biking
Rowing

To get the full benefits of cardiovascular exercise, the American Heart Association suggests you do 150 minutes a week of moderate heart revving movement or 75 minutes of sweat-producing exercise several days a week.

15 – People who do cardio are less apt to get sick

Cardiovascular exercise boosts your immune system, making you less apt to get sick. Regular exercise lowers your chances of diseases like diabetes, heart disease, or high blood pressure. It keeps your lungs healthier, so you breathe easier. It lowers your heart rate, so there is less stress on your heart. All in all, cardio exercises combined with eating a healthy diet give you a better chance of living longer and healthier.

Final Thoughts on Reaping the Benefits of Cardiovascular Exercise

It’s usually difficult to get doctors to agree on anything, but on cardiovascular exercise, they unanimously agree it’s one of the best ways to stay healthy. It revs up your heart and increases your blood flow as extra oxygen moves throughout your body. It also brings needed nutrients. Of course, you’ll burn calories and get your muscles in shape. Plus, you’ll feel better, look better, and have a better outlook on your life. You don’t need to join a gym to do cardio exercises.

The main thing is to add intensity to your activity to get an actual cardio exercise. Adding just ten to twenty minutes of heart-pumping exercise at least three times a week makes up a cardio exercise. Whether you choose brisk walking, jogging, swimming, biking, or yoga is up to you. The main thing is to decide what you want to do and get busy. You’ll be glad you did.

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