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Research Proves the Best Way to Help Overweight Dogs Lose Weight

March 11, 2022 by Kristen Lawrence

New research reveals that overweight dogs respond best to a high-protein, high-fiber diet for weight loss. Researchers from the University of Illinois found that dogs who followed this diet for 24 weeks had lower inflammatory markers and reduced weight. In total, they had lost over 30% of their starting body weight, with about 1.4% weight loss per week.

They said the positive changes in the dogs mirrored those seen in humans following a similar diet. The dogs lost weight without losing much muscle, and their triglycerides, insulin, and inflammation all declined as well.

These changes benefit health in dogs, said University of Illinois Urbana-Champaign animal sciences professor Kelly Swanson, who led the new research. Prior studies have found that being overweight or obese led to premature death and reduced quality of life in both canines and humans, Swanson added.

“Some of the problems we see in humans with obesity also occur in pet dogs,” he said. “There’s added stress on the joints, there’s an intolerance to exercise and heat; there’s also glucose intolerance, insulin resistance. And if you look at pet insurance claims, obesity is a big factor there.”

The findings have been published in the Journal of Animal Science.

The study marks the first to measure changes in the dogs’ fecal microbiota after losing weight, Swanson said.

Research Proves the Best Way to Help Overweight Dogs Lose Weight

He added that dogs and humans have similarities in metabolism and digestive processes. However, they have different microbe species living in the gut, though they still perform similar functions.

They both metabolize proteins, carbohydrates, and other molecules from food that don’t break down during digestion. They also disassemble fiber and produce short-chain fatty acids that help regulate glucose and appetite, lower inflammation, boost the immune system and transmit energy to colonic cells.

Swanson said the team had difficulty understanding some of the microbial changes seen in the dogs. However, the canines likely benefited from a decline in fecal ammonia, which occurred due to eating less protein.

“High concentrations of ammonia are toxic,” he said.

The team also observed that the previously overweight dogs had increases in bacteria of the genus Allobaculum. Having more of these bacteria was associated with increased fecal butyrate, a short-chain fatty acid formed from fermented dietary fiber. Prior studies have linked butyrate to lower inflammation and anti-carcinogenic effects in the gut microbiome.

However, the team said that total short-chain fatty acid concentrations didn’t fluctuate over time. They added that this probably occurred since most compounds get absorbed instead of excreted.

It’s interesting to note the similarities and differences between gut bacteria and function in dogs and humans. Most gut bacteria studies have focused only on humans thus far. However, the latest research on overweight dogs shows that both canines and humans benefit from similar diets. Eating a reduced-calorie, high-fiber, high-protein diet leads to weight loss in both species.

More research will be needed to clarify the findings, Swanson said. The study was funded by Perfect Companion Group Co. Ltd., Thailand.

Statistics on Obese and Overweight Dogs

Just as in humans, obesity in dogs occurs due to modern living. Many dogs sit at home all day and don’t get enough exercise. They also eat too many calories, which leads to weight gain. Sadly, many owners with overweight dogs don’t realize their pet needs to lose weight. If you can’t feel your dog’s ribs when you press their sides, that means they’re too heavy.

According to the eighth annual survey from the Association For Pet Obesity Prevention (APOP), about 53% of US dogs are overweight. In 2014, the organization found that almost 18% of dogs had been diagnosed as clinically obese. And, it’s not just an American problem; international surveys suggest 40% of dogs around the world suffer from canine obesity.

Some pet owners may think their dog looks cute carrying a few extra pounds, but it can lead to serious health problems. These include:

Type 2 diabetes
Osteoarthritis, especially in the hip
High blood pressure
Orthopedic issues, such as ligament injuries
Skin disease
Heart and Respiratory Disease
Decreased life expectancy (up to 2.5 years)

Weight Loss Tips for Overweight Dogs

Believe it or not, overweight dogs can benefit from many weight loss tips as humans. In addition to putting them on a high-protein, high-fiber diet, make sure to do these things:

Count calories. The study above found that a reduced-calorie diet helped overweight dogs shed unwanted pounds. So, make sure to measure their meals before feeding time.
Schedule feeding time. Some owners like to leave food out for their dogs during the day. However, this can lead to weight gain if the food isn’t measured beforehand. It helps to have a feeding regimen, so your dog gets used to eating only at certain times.
Go easy on treats. Many dog treats, like human snacks, have lots of calories but few nutrients. If you want to give your dog treats, try to find low-calorie options. Some dogs may even enjoy fruits and vegetables, which often have lower calories than treats.
Exercise with your dog. Take your dog for walks or runs at least twice per day. Overweight dogs may have a more challenging time exercising, but it’s crucial to get them moving, even for 10 minutes each day.

Final Thoughts on How Overweight Dogs Can Lose Weight

It’s difficult to watch a dog struggle to do simple tasks, such as walking or fetching a bone. However, overweight dogs are becoming more common in our modern world thanks to unhealthy diets and sedentary lifestyles.

Luckily, a new study by University of Illinois researchers offers a solution for overweight dogs. They found that dogs who ate a high-protein, high-fiber diet for 24 weeks lost 30% of their body weight. They also had lower inflammation, triglycerides, and insulin levels. So, if you have an overweight dog, consider putting them on this diet, as it’s the best way to ensure canine health.

Not Interested in Someone? Here Are 10 Ways to Tell Them

March 11, 2022 by Sarah Barkley

When someone wants a romantic relationship with you but you’re not interested, it can be hard to tell them. However, telling them how you feel is essential, so they don’t get the wrong idea and make things weird. Ignoring them isn’t the way to get your point across, and there are kind ways to tell someone.

When you kindly tell someone you’re not interested, you can remain friends. If you work with the person, you can maintain a non-awkward co-worker relationship. However the person is involved in your life, it’s best to ensure things won’t be weird later on.

Even if you think you won’t see that person ever again, you never know when you’ll run into them. It’s best to stay on good terms with people whenever possible, so ghosting isn’t the way to go. Instead, be kind and let them know that you don’t want a romantic relationship with them.

You might be afraid to hurt the other person’s feelings, but they’ll be okay. When they know the truth and won’t be left wondering what happened, it’ll be easier for them to move on. Plus, doing it kindly limits the hurt they might feel about the situation.

Ten Kind Ways to Tell Someone You Are Not Interested in Romance

Soften the blow with these words.

1. Have the Conversation in Person When You’re Not Interested

When you tell someone that you aren’t interested, it’s best to do it in person. While it’s easy to send a text message to break the news, it’s not a kind way to handle it. Having the conversation in person can help the other person process the rejection.

Breaking the news in person also shows that you respect them enough to look them in the eye as you say it. Plus, they’ll see that you’re serious and won’t try to change your mind or keep pursuing you.

However, you must prepare yourself for the in-person conversation. The other person will be disappointed or hurt, but it’s inevitable in this situation. It will only be worse if you don’t get it over with, and taking the easy route by sending a text isn’t kind.

2. Don’t Apologize for How You Feel

You don’t have to reciprocate someone’s feelings, so there’s nothing for you to apologize for. Even if you’ve already been on a couple of dates with the person, you have no reason to say sorry. Instead, be polite and direct without apologizing for how you feel.

An apology can make it seem like there’s still a chance, and you want to be as firm as possible. In this situation, the best way to be direct is to keep your message short and direct. Let them know you aren’t interested, and then leave it at that.

3. Reject Them in a Way You’d Want to Be Rejected

No one wants to experience rejection, but it’s part of life. When you tell someone that you aren’t interested, think of how you would like someone to break the news. Put yourself in their position and be kind about turning them down.

If you reject them in a way you’d want to hear this news, you won’t have to overthink about it. You’ll go into the situation knowing how to behave and what to say. Plus, you won’t have to stress out later about things you said.

4. If You’re Not Interested, Just Be Honest

You might consider lying about why you’re turning someone down, but it’s not kind. Instead, be truthful with your words and emotions.

One way to make sure you stay honest is to avoid overthinking your answer. Overthinking sometimes leads to complications and exaggerations. Instead, say what you mean without thinking of downplay it first.

You don’t have to be mean when being honest. You can explain that you don’t think there’s chemistry between you. Or, you could say that you’re interested in someone else or not interested in dating at all.

Being upfront and honest can help the other person accept and cope with the rejection. Plus, they will appreciate your kindness and honesty, making it easier to be friends later on. However, they might try to change your mind, and you must remain firm.

5. Give Compliments, but Don’t Give False Hope if You’re Really Not Interested

Giving compliments with the rejection is one of the kindest ways to tell someone you are not interested. When you give compliments, it helps decrease the negative feelings accompanying rejection.

Tell them what you think is great about them, and follow it up with your direct message. People can have great qualities and still not be suitable for you, so add a buffer to be kind.

However, please don’t say things that make it sound like there’s hope for a relationship. When you give false hope, it negates everything else you said, and the other person will still hold onto hope. They might even continue pursuing a relationship with you.

6. Be Clear About Your Needs

It can be more painful for the other person when you don’t tell someone why you are rejecting them. They’re left wondering what they did wrong or if something is wrong with them. However, being clear about what you need in life allows them to remove blame from themselves.

You might need someone with different life goals and aspirations, and it’s okay to say that. Everyone has differing plans for their life, and part of dating is finding someone who fits. If you aren’t looking for a relationship, tell them you need to dedicate your time to other things.

Whatever your needs are, be clear about them. You don’t have to go into too much detail, but briefly touching on your needs is essential to being kind. Telling them your needs can make it possible to continue being friends without making things awkward.

7. Don’t Blame Your Disinterest on Their Traits

While honesty is essential, you don’t have to be entirely transparent. If you are not attracted to some of their traits or features, don’t point it out. It won’t make them feel good, and it won’t help them cope with the rejection.

If you tell them their traits or physical characteristics are why you aren’t interested, it worsens everything. They will feel self-conscious and think they aren’t good enough for anyone. Avoid negative comments about their height, stature, facial expression, shape, or mannerisms.

Pointing these things out as negative qualities is a personal attack, even if you don’t see it that way. In this situation, tell the other person that you don’t think you’re compatible.

8. Don’t Wait to Break the News That You’re Not Interested

If to want to kindly tell someone you are not interested in romance, do it right away. Don’t leave anyone hanging or drag anyone along out of fear of speaking up. As soon as you know there’s no chance, plan to tell the other person.

The longer you wait, the harder it becomes to tell them how you feel. Plus, waiting to discuss it makes it seem like you aren’t sure what you want, encouraging the person to pursue you. The sooner you speak up, the sooner they can move on and stop hoping for more with you.

9. Be Casual

If you reject someone you like or see regularly, you’ll want to keep it casual. If things get tense, it’ll make things awkward for the two of you in the future. However, keeping it low-key doesn’t have to be weird after turning them down.

When someone in your life voices interest in you, politely tell them you appreciate their vulnerability, but you aren’t interested. Then, act as you always do around that person to let them know it doesn’t have to be weird.

10. Don’t Sugarcoat It

You might want to sugarcoat the situation to make it less uncomfortable for both of you. However, doing so gives false hope as the other person won’t realize how serious you are.

Many people want to tell someone they are at a stage where they don’t like or can’t have a relationship. While this message is an easy way out, it isn’t practical. It sends the message that you are interested and might be ready later.

Then, the other person might keep pursuing you or waiting for you to change your heart. Sometimes, it might even make them push harder to get you on board.

They might even find ways to help you so that you’ll be ready sooner and give in to their desires. If you stick to the truth without sugar-coating it, they’ll know that it’s time to move on.

Final Thoughts on Kind Ways to Tell Someone You Are Not Interested in Romance

It’s never easy to tell someone you are not interested in romance, but you can be kind while you do it. Remember that it’s never a good time to be on the receiving end of rejection, either. Don’t make it worse for either of you, and prevent awkward situations in the future.

Being kind when you reject someone helps them process and cope with the information. Please don’t wait, or it’ll only worsen the situation for both of you. You can get through the conversation, and you’ll be glad that you did.

25 Behaviors That Increase Anxiety Levels (And How to Reverse Them)

March 11, 2022 by Deborah Tayloe

Anxiety is an overwhelming problem that plagues the masses. However, while you would like to throw a magic pill at this condition and hope it will all disappear, it’s not always the case. You can do many things to increase your anxiety levels rather than make it better.

25 Things That Increase Anxiety Levels

If you desire fewer anxious feelings throughout your days, you need to know what causes these levels to elevate. Here are twenty things that can send your anxiety levels soaring, and learning the appropriate stress response to these triggers can mean everything.

1. Putting Unrealistic Expectations on Yourself

You can only do so much, and everyone has limits. Stop putting unrealistic expectations on yourself, which only adds to your overwhelming stress levels. Realize that you have limitations in what you can do, and it will help you stop overloading your plate.

2. Negative Thinking Increases Anxiety Levels

Changing your mindset from the pessimist to an optimist mindset can do wonders for your anxiety levels. When you think negatively, it can affect your overall mood and anxiety.

3. Consuming too Much Caffeine

All the good drinks have tons of caffeine in them, but what your body needs is water. If your anxiety symptoms are out of control, it could be what you’re drinking is having an impact.

4. Procrastinating Causes Elevated Anxiety Levels

When you put off things you need to do today till tomorrow, your to-do list grows to epic proportions. Stop making your list so long that no one could accomplish such a feat. If you’re too busy, ask for help, and above all else, learn to say “no.”

5. Not Having Sufficient Boundaries

Boundaries are there to protect you, and when you don’t have adequate limitations, it can cause significant distress. It will help if you set limits both in your personal and professional life, as they’re there to protect you.

6. Not Making Time for Self-Care

Do you take time for yourself? If you’ve noticed that your anxiety is in overdrive, it could be that you need some downtime to rejuvenate your mind and body. Take some time off to do things you love, like reading a good book or driving in the country.

7. Drinking Too Much Alcohol

Alcohol and anxiety are a terrible combination. Many people drink to kill the pain, but it’s only acerbating things. Don’t turn to alcohol, drugs, or cigarettes to mask the unease you feel, as it will cause an even bigger problem in the long run.

8. Avoiding Sunlight

It would help if you got outside and let the sun regulate your serotonin and melatonin levels, as well as give you a healthy dose of vitamin D. So, you must get out in nature. If it’s cold and you can’t get outside as much, opt for a sunlamp to help replenish these hormones.

9. Anxiety Levels Can Raise Due to an Unhealthy Diet

When you consume a diet full of sugars, carbs, and processed junk foods, you’re not fueling your system with proper nutrition. Your sugar levels will go up and down when you don’t have protein and healthy fats to help regulate you, ultimately affecting your anxiety.

10. Battle This Illness on Your Own

Anxiety is a significant problem, and according to the Anxiety & Depression Association of America, it affects over 6.8 million people in this country alone. The good news is that it’s easy to treat and responds well to therapy. Realizing you need help is one of the best ways to love yourself.

11. Having Healthy Stress Management Tools

Your stress response means everything when it comes to dealing with anxiety. Do you run and hide, isolating yourself when you feel angst, or do you call a friend and talk through your problems? Developing a plan of attack can help you the next time a panic attack comes your way.

12. Moping and Wanting to Be Alone

Staying busy and active is the key to combating anxiety. If you want to have fewer anxious feelings, you need to get out and do things. Sure, it may not always be comfortable to get out when your anxiety is soaring, but you will find it gets easier.

Plus, locking yourself away or avoiding things because of your anxiety levels can lead to problems like agoraphobia. According to The National Library of Medicine, agoraphobia occurs when people avoid places and things that bring on an anxiety attack.

13. Living a Sedentary Lifestyle

Your body should move, and when you’re living a couch potato lifestyle, you’re not getting the exercise you need. Did you know that obesity comes with a higher rate of anxiety than someone who’s at an acceptable weight?

14. Ruminating About Your Problems

If your problems are running through your mind 24×7, then it’s going to affect your quality of life. Stop worrying about things that might not happen, and if these things do happen, you’ll deal with them at that time. Too many people waste their time worrying when they should be invested in mindful living instead.

15. Obsessing Over Every Little Thing

Do you tend to be a little high-strung? Perhaps, you’re just so overwhelmed that the slightest little thing sends you into orbit. It’s time you stop making mountains out of molehills and soaring your stress response for every little thing that happens in your life.

16. Criticizing Yourself Can Increase Anxiety Levels

When you put yourself down, you’re doing severe damage to your self-esteem and self-worth. Additionally, your anxiety levels are going to increase from the pressure you’re putting on yourself. Learn to love yourself again and stop with the negative self-talk. Instead, you should be your biggest cheerleader.

17. Not Drinking Enough Water

Many people can’t stomach pure water, but it’s the best thing you can drink to rehydrate your cells. According to the National Library of Medicine, having insufficient water intake can affect your cognitive function, which can cause anxiety. Water isn’t just something you’re told to drink because it’s good for you; it’s vital to keep your system going.

18. Magical Thinking Causes Anxiety Levels to Increase

Magical thinking can get you into a lot of trouble. This means things like buying into superstitions and old wives’ tales and engaging in rituals and traditions. If you’re consumed by things like knocking on wood to prevent misfortune and other such practices, you’re driving yourself mad.

Obsessive-compulsive disorder is another type of anxiety that can cause these behaviors to overdrive.

19. Unhealthy Work/life Balance

Americans are obsessed with working. Did you know that you’re not allowed to discuss business or work on the weekends in some countries? According to Global Citizen, France is one country that’s made it illegal to discuss or conduct business outside of regulated hours.

They’re trying to improve the mental health of their people, so this should speak volumes to you about how imperative it’s to have a good work/life balance.

20. Insufficient Rest

One of the symptoms of a person with high anxiety is insufficient rest. Sleep is not optional. You need to get enough rest to allow your body to go through the therapeutic process.

If you’re up worrying all night about the next day, you’re causing more damage than you could imagine. Make sleep a priority in your life.

21. Thyroid Disorders

Your thyroid helps to regulate your bodily functions. If your anxiety levels are out of whack, it could be your thyroid to blame. A simple blood test can rule out or provide answers.

22. High Anxiety Levels May Come From Hormonal Imbalances

Having a hormonal imbalance can cause you to feel very off. It’s most common for women during their menstruation cycle. The good news is these imbalances can be fixed, and anxiety can diminish.

23. Food Sensitivities

If you have food sensitivities, like intolerance for gluten, it can mess with your anxiety. According to Today, studies have shown that food sensitivities can cause stomach pain, difficulty breathing, and anxiety.

24. Herbal or Over-the-Counter Supplements

Some folks notice a spike in feelings of anxiety when they take herbal supplements or over-the-counter pain remedies. Many of these treatments have high caffeine and other additives that increase anxiousness.

25. Anxiety Levels Can Come From Food Additives

If you develop mood swings and anxiety after eating things with sugar alcohols, MSG, or Red #40, it could be that you have a sensitivity to additives. Monitoring your labels could help to reduce or eliminate this issue.

Final Thoughts on Things That Increase Anxiety Levels

Anxiety is unavoidable in most respects, as a little bit can help keep you safe. Your body has an internal regulator that gives you these anxious feelings to power you to safety. The surge of hormones like cortisol or adrenaline is there to assist you, but in significant quantities, it can be overwhelming on your system.

Thankfully, you can reverse anything on the list above by doing the opposite. If you notice that you’re susceptible to caffeine, eliminating it can change everything. There’s no magic pill when it comes to anxiety, but you can learn some practical tools to control it.

25 Positive Emotions Everyone Needs to Feel

March 11, 2022 by Kristen Butler

When you have positive emotions soaring through you, you feel good. Who doesn’t want to feel amazing and live each day to the fullest? If you want happiness and live a healthy life, you want to experience the good things like joy, peace, contentment, and love.

Many benefits link to positive emotions, such as good health and an optimistic outlook on life. These are the emotions that make all your struggles seem bearable and worth it. Plus, you can consider them the spice that adds the pop of flavor to your existence. Can you imagine cooking without herbs and seasonings?

Of course not! So, life would be pretty crazy if you didn’t have these feelings that make the journey even more memorable.

25 Positive Emotions Everyone Needs to Feel

When you consider all the positive emotions out there, the list is nearly endless. The feelings listed here are not scholarly by any means, but they are things that people experience every day. Here are some of the most positive emotions you’ll encounter on life’s journey.

1. Serenity

The best way to describe serenity is that tranquil and calm feeling that gives you peace. You’ll feel this when you accept yourself and are proud of the person you’ve become. Some may describe this as the feeling of sitting near the ocean hearing the waves crash on the shore, as an overwhelming sense of harmony encompasses you.

2. Pride

You feel pride when you’ve accomplished something great. You find that your skills have a sense of approval, and you beam at your achievements. You feel pride when you get a promotion at work or do the impossible, or you may experience this when your spouse or children does incredible things.

3. Elevation

Your soul and spirit feel elevated when you show kindness to others. A sense comes with aspiring to do good and accomplish it. Some might say it’s the feeling you get after volunteering to help the homeless or cooking for a soup kitchen during the holidays.

4. Joy

Joy is an overwhelming sense of elation when something good happens in your life. You will experience joy on your wedding day, when you welcome a child into the world, or when the sun seems to be shining bright on you. Joy and contentment run together, as does the feeling of joy and excitement.

5. Satisfaction

When you experience a sense of pleasure and contentment, you’re feeling satisfaction. You’ll feel this way when you fill a need for your family, like buying your first home. You can also experience this emotion when you reach those long-term goals you’ve been working towards.

6. Affection

You’ll experience affection when you develop an emotional attachment to someone you love. A feeling of love and happiness often accompanies this, but it can also be associated with warmth and friendliness.

7. Relief

You know the feeling of relief, as when that situation you didn’t think would turn out good came out better than expected. Some folks feel comfort once they do their taxes each year or pay off a massive bill hanging over their heads. Relief is a break from the tension and strain that makes you feel like your load just got a little lighter.

8. Happiness

What does it mean to be happy? Well, it’s a feeling that you’re satisfied and that life is going your way. You’ve stepped from existing to living. To be happy means that you’re experiencing contentment and joy.

9. Gratitude

A heart of thanksgiving shows gratitude. You will also feel positivity coming from other accompanied feelings like humility. Being grateful for the things you have will change your life, and it will help you find contentment.

Having an attitude of gratitude means everything. A blog post on Linked In confirms that having gratitude is a huge deal. Many people don’t realize that it’s part of your relationships, your association with the Universe, and it affects how you view humanity.

10. Euphoria

Euphoria is one of the intense feelings you experience. It’s an overwhelming sense of joy or pleasure, often felt when something very encouraging and exhilarating occurs. Some folks have these feelings when they’re in love.

11. Interest

Your interest is a sense of curiosity or attraction that demands and grabs your focus. You experience interest in a good television program, movie, or person you want to enter a relationship with.

12. Inspiration

Inspiration is often an engaged, heartened, and encouraged feeling that occurs by something you observe. You might feel inspired by someone who overcomes impossible odds and comes out on top. Additionally, you might feel inspired when you connect with your spiritual side.

13. Love

Some would agree that, hands down, love is the greatest of all emotions. Though some say love is a choice, it’s an intense and all-encompassing feeling. To love someone or something means you elevate them above yourself, including their needs.

14. Hope

When you feel hope, you have good energy and optimism. You embrace positivity, and there’s an anticipation of good things. You have hope when you are on a journey of better health and that something in your strained relationship will work out.

15. Enthusiasm

Enthusiasm is a feeling of pleasure, accompanied by inspiration and engagement. You might feel enthusiastic when you get a job promotion or get married. It also runs hand-in-hand with a feeling of joy.

16. Cheerfulness

You feel joyful and chipper when you’re cheerful. Your views change from negative to optimistic, and it seems as if everything is going your way. Simply put, the world is your oyster, and you feel like you can conquer anything in your way.

17. Awe

Awe is an emotion that is aroused when you observe something magnificent, spectacular, or astounding, and It’s a feeling of complete overwhelming appreciation. You might feel awe the first time you look into the eyes of your newborn child or when you meet one of your heroes or idols in person.

18. Confidence

Confidence is essential as you can’t do anything without it. Indeed, having faith in yourself and believing you can conquer all the challenges you face. This emotion is linked directly to your self-esteem and how you view yourself as a person.

19. Altruism

Altruism isn’t a word you hear commonly, but it’s associated with a feeling of selflessness and generosity towards other folks. Some might feel altruistic when they help others or give back. It’s a feeling or word that connects to philanthropy.

20. Amusement

Amusement is one of the positive emotions you feel, associated with pleasure or enjoyment. Good energy comes from being humorous or watching something that you find funny on TV. Amusement is entertaining and always comes with laughter and pure fun.

21. Abundance

When you have everything you need and some to spare for others, you feel the overwhelming peace of abundance. This emotion makes you feel good because you have so much that you don’t have to worry about running out of things. While most people would want this feeling attached to money or their finances, some would say it would be better to have an abundance of food or friends.

22. Blissful

When you’re blissful, you’ve reached a state of deep or improved satisfaction or gratification. Some feel blissful around the holidays, while others think this when they have true joy inside.

23. Dynamism

Dynamism is vitality and vigor; you will feel this excitement when you reach a goal or conquer something that’s overwhelmed you. When you experience this emotion, there’s been a shift in your favor, and you’re ready for the next challenge. When you graduate from college, you may share this and are prepared to face the world with your degree in hand.

24. Freedom

Freedom is the sense of having chains taken off you. The chains are a proverbial feeling of something that holds you back. Some may feel freedom when they break free from a toxic relationship or a job that made them miserable.

25. Goodwill

When you desire only good things for someone else, you feel goodwill. You don’t care if they think the same way about you, but you want to see this person happy, healthy, and fulfilled. Goodwill Ambassadors go to different countries, promoting global brotherhood and helping one another.

According to UNICEF, they stand up for human rights and do nothing but good. UNICEF is the organization that sponsors these people.

Final Thoughts on Positive Emotions Everyone Needs to Feel

As you looked through this list, you probably recognized all the emotions mentioned, whether you’d experienced them or not. Still, the greatest of all these feelings is love. When you have an enduring affection for someone that supersedes material things and your needs, it’s a feeling like none other.

15 Self-Esteem Affirmations to Say in the Mirror Every Morning

March 11, 2022 by Sarah Barkley

A lack of self-esteem can stand in your way of achieving your goals and making your dreams a reality. Boosting your self-esteem can help you get through challenges and obstacles without giving up along the way. If you need some help, these self-esteem affirmations can get you started.

Low self-esteem damages your life and interferes with your happiness. It causes you to develop negative opinions about yourself, further fueling the issue. While everyone struggles with confidence occasionally, you must get it under control if it’s constant in your life.

Persistent low self-esteem can cause depression, anxiety, guilt, anger, sadness, or shame. These feelings can quickly overwhelm you, leaving you feeling pretty bad. Luckily, you can use daily affirmations to shift your mindset and get you back on track.

The Issues with Low Self-Esteem

Low self-esteem affects your relationships, too, as they don’t have the confidence for a healthy relationship. You might let people in your life treat you in unacceptable ways because you don’t realize that you deserve better.

It can also cause you to pass on new opportunities or experiences because you’re afraid to try. Low self-esteem makes you doubt your abilities and feel like you can’t get through challenging situations.

Plus, you might avoid activities that you enjoy because you’re too self-conscious to spend time around other people. You’ll constantly look for signs that people don’t like you, convincing yourself that no one wants you around. If your self-esteem gets low enough, you might turn to alcohol, drugs, or other harmful coping mechanisms.

Symptoms of Low Self-Esteem

The symptoms of low self-esteem are different for everyone, but they tend to follow a trend. You’ll notice certain behaviors, decision-making processes, and reactions that indicate an issue. These signs include:

Being hyper-critical of yourself
Downplaying your positive attributes
Comparing yourself to others
Feeling inferior to others
Using negative words to describe yourself
You tend to take a self-blame approach to everything
Believing that luck gets people further than hard work
Not believing compliments people offer

Causes of Low Self-Esteem

You might experience low self-esteem at any time in your life, especially if you feel like you failed at something. It poses a problem anytime your lack of confidence makes you want to give up or do something harmful. Understanding the causes of low self-esteem can help you get to the root of your issue.

Some of the causes of low self-esteem include:

People telling you that you aren’t enough
Mental illness such as anxiety or depression
Persistent medical problems
Continuous stressful life events
Not reaching your expectations
Mental or physical abuse
Significant people in your life being overly critical of you

Fifteen Self-Esteem Affirmations to Say in the Mirror Every Morning

If you want to stop putting yourself down and living with a negative mindset, these self-esteem affirmations are for you. Use these self-esteem affirmations each day, repeating them for at least five minutes at a time. Choose one or two phrases to start with and see what works best for you.

1. I can live the life I’ve always dreamed of.

Think of all the dreams you had for your life before you started telling yourself you couldn’t achieve them. Now, use this affirmation to help you undo the negativity and start believing in yourself again. You can live the life of your dreams, and you have to convince yourself that you can do it.

2. I have everything I need to build a meaningful life.

You might not have everything you want in life, but you do have everything you need. When you want to go further, look within and find what you need to reach your next goal. By acknowledging that you have everything you need, you’ll be ready to tackle anything.

3. I deserve success and work hard for it.

Your hard work and dedication make you deserving of success. Nothing else matters except the work you put into it. Use this affirmation to convince yourself that you deserve success, and you’ll suddenly start to notice improvements in your life.

4. I am putting myself first and focusing on my well-being.

When you put yourself first, it reiterates how important it is to care for yourself and your well-being. With low self-esteem, it’s hard to put yourself first when everyone demands so much of you. Use this affirmation to gain the courage to prioritize yourself.

5. I am embracing what makes me a unique person.

Everyone is different, and that is one thing that makes the world such a beautiful place. Don’t let your unique qualities bring you down and make you feel bad about yourself. Embrace each individualized feature because they are what make you who you are.

6. I am a valuable person and contribute to the world around me.

When you don’t feel good about yourself, it’s easy to think that you have nothing to contribute to the world. However, each small act of kindness you do, even if It’s only smiling at a stranger, can make a difference. Never underestimate your value in society.

7. I radiate confidence and positivity.

When you tell yourself that you radiate confidence and positivity, you’ll start to notice that it’s true. Your mind believes what you tell it, so keep repeating this affirmation until it’s solidified.

8. I am worthy of love and happiness.

You are worthy of all the good things in the world, including love and happiness. Don’t let these aspects of life pass you by because you think you’re not good enough. Use this affirmation to remind yourself of your worth.

9. I share my thoughts and opinions because my voice is important.

This self-esteem affirmation will give you the confidence to state your opinion. With low self-esteem, you might be afraid, assuming no one wants to hear what you have to say. However, your thoughts are important, and you should voice them every time.

10. I believe in who I am and what I can do.

When you believe in yourself, anything is possible. Use this self-esteem affirmation to give yourself the courage and confidence to tackle all of your goals. Anytime you notice negative self-thoughts creeping in, give yourself a minute alone to repeat this affirmation.

11. I love myself for who I am right now.

You develop more each day, but that doesn’t mean you can’t love who you are today. It’s okay to have goals and want to better yourself, but that requires loving yourself right now.

You are amazing just the way you are, and there is no reason you should change for anyone. Practicing self-love each day can quickly boost your self-esteem and help you live the life of your dreams.

12. I am achieving my dreams, and nothing can stop me.

Sometimes all it takes is a statement like this one to get you moving toward your goals again. You will encounter setbacks and obstacles, but nothing can stop you from achieving your dreams. This is your life to live, so don’t miss out on any opportunity to go further.

13. I am strong, powerful, and brave.

Nothing can hold you back when you feel strong, powerful, and brave. You can’t face any challenge that comes your way, and you won’t be afraid to try something new. Remember that you are stronger than you think, so empower yourself to take a chance on new opportunities and give it your best.

14. I am creating the life I want.

While other people might tell you what they want you to do with your life, it isn’t up to them. If you follow their desires, you’ll experience low self-esteem because you are living the life of your dreams. Choose your path and set your goals without listening to what others want for you.

Use this self-esteem affirmation to remember you can create any life you want. Once you set your goal, keep it in mind so that you don’t get swayed by the opinions of others. When you live your life the way you want to, you’re sure to feel more confident in yourself.

15. I can express my true self because people want to know me.

This self-esteem affirmation reaffirms that people want you around, and you can be yourself. A lack of self-esteem will convince you otherwise, but empower yourself to know better. Don’t be afraid to speak up or get involved because people want to get to know the real you.

Final Thoughts on Self-Esteem Affirmations to Say in the Mirror Every Morning

These self-esteem affirmations can help you feel better about yourself and allow you to focus on self-love. You deserve to feel good about who you are, so make a change for the better right now. These affirmations will help you eliminate negative self-thoughts as you work to boost your confidence.

Once you boost your self-esteem, you’ll embrace your unique qualities and acknowledge your talents and strengths. Affirmations for self-esteem encourage you to develop the life qualities you desire while helping you achieve your goals.

10 Beauty Secrets Cosmetics Companies Don’t Want You to Know

March 11, 2022 by Lakeisha Ethans

Everyone likes to think that the companies you buy from have your best interests at heart and that they’re not hiding any beauty secrets from you. You want to trust these companies and believe they will always tell you what you need to know. But they are more concerned about their profits than about making sure you get the best care.

And they would do whatever they deem necessary to boost the sales of their product. And the simplest way to do this is to market their product so that it looks like you can’t leave without it. Everyone knows that the ingredients matter more than the price when it comes to cosmetics. And, if you are on a budget, you can always find suitable substitutes. But companies don’t want you to stop buying their products.

They want to keep you as their loyal customer, making sure you never go away. And if you feel like their products are the only ones that could help you, you will stick by them no matter what. But truth be told, these companies are most scared by the idea that you’ll find out what beauty secrets they keep from you.

The Ten Beauty Secrets Cosmetics Companies Don’t Want You to Know.

Here are the things cosmetics brands don’t want you to know.

1. Many Products Contain Cancer-Causing Ingredients

One of the most common ingredients in skincare products is formaldehyde. This chemical can also be found in nail polishes, shampoo, lotions, shower gels, and hair straightening products. Around 20% of all cosmetic products contain it. It causes allergic reactions and irritation to the eyes in the short term.

The long-term effects are still unknown, but products with formaldehyde increase the number of carcinogens in the air. And it has even been shown that it can cause nasal cancer in rats. So, researchers believe that if it’s deadly to animals, it’s undoubtedly dangerous to humans.

But formaldehyde isn’t the only concerning ingredient they use. Coal tar is a known carcinogen, but manufacturers use it for hair dyes, shampoos, and skincare. Parabens and triclosan are ingredients that the FDA has even deemed dangerous, but they are still used.

And even talc can be dangerous if it’s contaminated with asbestos. Because these minerals often occur close together, contamination is probable.

2. Aerosol Sprays Are Very Dangerous

From deodorant to hair spray and even foundations or blushes, many cosmetics come in aerosol form. And people have been using aerosols for so long that they don’t think twice about the risk associated with these sprays. These products have different chemicals that are bad for your skin and lungs.

For example, titanium dioxide, found in sunscreen and spray on makeup, is possibly carcinogenic to humans. Aerosol hairsprays and deodorants seem to be the most significant dangers. For example, hairdressers had reduced lung function because of all their inhaling chemicals. And hairspray poisoning can lead to blurred vision, burning sensation in the throat, and breathing difficulty.

In the worst-case scenario, you might even go in a coma because of hairspray. As for deodorants, quite a few reported deaths caused by excessive use of the deodorant spray.

3. Drugstore Brands Can Be Just as Good (One Of The Most Closely Kept Beauty Secrets)

High-end and luxury brands thrive because of their higher quality. Or at least, they would surely want to make you believe they have a higher quality. And, for the most part, they’ve got their customers fooled. But just because something is more expensive, or sounds fancier, doesn’t mean it’s better in any way.

You should be aware that high-end brands usually cost more just because of their name. When buying Tom Ford or La Mer, you pay a fee simply for the name. But that fee is hidden in the price, buried under advertising that makes you think you’re buying the best product ever. And, most of the time, the quality difference shows only in the packaging.

A drugstore bronzer might come in cheap, plastic, transparent packaging. A high-end one might arrive in a weighty, good quality, sleek, metal compact. But that doesn’t mean the latter product is better. So, don’t let the manufacturers fool you with the name and the glitz. You can find everything you need, from makeup to hair products and skincare, at the drugstore.

4. There Might Be Lead in Your Lipstick

You probably already know that lead has been banned from being used in paint or gasoline. But that hasn’t stopped lipstick manufacturers from putting lead in their products. It is common knowledge that lead is poisonous and can have horrible long-term effects, like neurological damage. Still, the FDA studied the market in 2012 and found that 400 popular lipsticks contained lead.

Since then, the industry has promised to try and eliminate lead, but some companies still use it. They limit its exposure to 10 ppm in lipsticks, a quantity deemed as “safe.” But if this quantity is still damaging to the body if ingested.

5. Oversight by the FDA and Similar Agencies Means Nothing

The FDA is an American government agency overseeing many industries, including the cosmetic industry. There are many agencies like this depending on where in the world you are, and they all serve the same purpose. But there’s only one thing you need to know about these agencies: their approval doesn’t mean much. Many products aren’t even reviewed before they go to market.

And the FDA doesn’t have the power to approve them. They can regulate some ingredients. This means they can still contain banned ingredients or could have harmful side effects. European agencies aren’t as bad, having banned around 1300 chemicals. But the FDA has only banned about a dozen, so there are still many products that get approved even though they contain harmful chemicals.

6. Ice Cubes Are a Skincare Staple (Free Beauty Secrets!)

Ice is anti-inflammatory, so it helps reduce and heal acne. It is the key to glowy skin because it improves blood circulation. Many celebrities love how it reduces puffy eyes and eliminates dark circles. It can even diminish signs of aging by reducing and preventing the formation of wrinkles.

It also exfoliates the skin, thus increasing the absorption of your other skincare products. Just make sure not to apply directly to the skin. Wrap the cubes in a thin cotton cloth, and apply like that.

7. You Can DIY a Lot of Products

Beauty companies have always released statements that warn consumers not to use certain ingredients on their faces and hair. But, the same companies always market their products as having coconut oil, olive oil, or other natural ingredients. This seems a little weird. That’s because they aren’t looking out for your best interests.

They are just trying to keep their clients. But you should know that you can DIY almost any product, especially skincare and hair care. For example, you don’t need a foundation and a concealer. You can get a concealer, pot conceal and mix it with a moisturizer for the rest of your face, and for your eyebrow care you should try options like Eyebrow threading Vancouver you can look your best as well.

You can use cocoa powder as a bronzer. And you can always use avocado, coconut oil, olive oil, eggs, and aloe on your face, body, and hair.

8. Sunscreen Is Your Best Friend (Companies Forget To Remind Consumers About This Beauty Secret)

Many people overlook the importance of sunscreen, especially on cloudy days. But just because there are clouds outside doesn’t mean that the UV rays aren’t harmful. Exposure to the sun is very damaging to the skin. It ages it, creating wrinkles and splotches, and it can even cause cancer. So, you need to make sure that you wear SPF on your face and other body parts exposed to the sun every day. Make sure to apply it on your neck, ears, and even on the back of your hands.

9. Tools Can Be More Important Than The Products You Use

Even if you buy the best foundation on the market, it still is just a product in a bottle. Without a good brush and application technique, there’s no way the foundation will look good. Whether you use creams, liquids, pomades, or powders, you need to make sure you have quality tools and mesh with the products you are using.

If you always use cheap brushes with stiff, plastic bristles, your makeup will always look streaky. If your brushes are too flimsy, they will not pick up enough product. If they are too big, you won’t get a specific application. Besides that, you could use some good tweezers, a pencil sharpener, a beauty sponge, and an eyelash curler. And, you can find good brushes even at a reasonable price. You need to know what to look after.

10. Makeup Is An Art Form

Cosmetics companies have always been about women becoming as beautiful and flawless as possible. But the catch is, you should wear makeup only as long as it’s natural or untraceable. Or at least that’s what they tell you. But that’s the biggest lie the beauty industry has ever told you. Makeup shouldn’t be about looking flawless and natural to impress a partner.

Of course, you can do that if you want to, but the essence of makeup has always been artistic. Makeup is fun, and it can help you show the world who you are. And most importantly, makeup isn’t gendered. Men, women, and non-binary people can all wear makeup and enjoy the artistry that comes with it.

Final Thoughts on The Beauty Secrets Cosmetics Companies Don’t Want You to Know.

The beauty industry is as vicious as any other industry out there. They are interested in making the most considerable profits possible. And that means keeping secrets from their customers when it suits their goals. They make you keep buying their products. These companies will keep you in the dark. They will not tell you what chemicals they use or why their prices are as high as possible.

That’s why you risk using products that have carcinogenic chemicals in them, or poisonous substances, like lead. Besides keeping you in the dark about the quality of their products, they don’t even tell you that you don’t need to buy everything they offer you. For example, drugstore products can be just as good as high-end ones. And you can DIY a lot of skin and hair care products, and even some makeup products.

15 Empowering Affirmations to Use When You Don’t Love Yourself Enough

March 11, 2022 by Sarah Barkley

When you don’t love yourself enough, it can stand in the way of reaching your goals as you lack self-confidence. It can also make you unhappy in general and negatively affect your personal and professional life. These empowering affirmations can help you love yourself again, boosting your confidence and increasing your resiliency.

Self-love can make you more optimistic, confident, and enthusiastic about your life and all that you have to offer. You’ll want to share your talents and strengths with the world as you strive to reach all of your dreams. Affirmations are statements you say to yourself that help validate certain truths about yourself.

The empowering affirmations will give you everything you need to radiate positive energy within your soul. They provide you with positive internal thoughts that turn into spoken truths. Plus, they help you guide your life in any direction you desire.

Repeat the affirmations, keep an open mind, and believe the words that you say. The more often you repeat them, the more self-love you will experience. Don’t hold yourself back thinking that you aren’t good enough because you can do anything.

Fifteen Empowering Affirmations to Use When You Don’t Love Yourself Enough

1. I keep myself safe and prioritize my well-being.

Reassuring yourself that you are safe can make you feel better about yourself and your life. Knowing that you are protecting yourself will prevent some of the anxiety that accompanies not loving yourself enough. Plus, fear of being harmed can help you focus on the essential parts of your life.

By saying that you prioritize your well-being, it encourages you to put yourself first. You’ll start thinking about what’s best for you and turning down things that don’t align with it.

2. I have what it takes to do great things and reach my goals.

You have everything that you need to start working toward your goals. While other tools might make it easier, you have what you require within you. Use what you have right now, and you’ll quickly acquire more tools to help you along the way.

Please don’t get stuck in a negative thought cycle of telling yourself that you don’t have what it takes. You are good enough, and you can do anything you set your mind to. Set your goals, and don’t lose sight as you keep moving forward and learning to love yourself again as you see what you can do.

3. I look for the good in all situations to keep my mind positive.

When you look for the good, you’ll feel happier and experience more self-love. With a positive mindset, anything is possible, and you’ll start to see the good in yourself, too. Repeat this phrase each morning until you feel positivity radiating within you.

With consistency, you’ll start seeing the good around you without telling yourself to look. Even when things don’t go as planned, you’ll look for the silver lining in the situation.

4. I am manifesting love, happiness, and joy in all areas of my life.

When you manifest love and happiness, you won’t struggle to love yourself enough anymore. Things will seem more manageable, and you’ll stay focused on the essential things in your life. Plus, you will become more resilient to unfortunate situations or mistakes. Life can’t always be perfect, but you can always choose love, happiness, and joy.

5. I am open to new opportunities and experiences.

Being open to new opportunities and experiences will help you identify and acknowledge your strengths. You’ll be more equipped to take on new challenges, showing yourself what you’re made of. This empowering affirmation helps manifest new experiences, bringing things into your life that wouldn’t have come otherwise.

6. I trust my decisions and know that I’m doing what’s best for my life.

When you trust yourself, everything else seems to fall into place. It helps you love yourself for who you are and gives you the confidence to move forward and chase your dreams. Plus, it’ll reassure you that you’re making the right decisions for your life.

Never forget that this is your life, so you get to decide what is best. You’ll likely encounter other people who tell you to do things differently but return to this affirmation when it happens. You know what you want and need in life, so trust in your decisions always.

7. I am strong and can handle anything that comes my way.

With inner strength, anything is possible. Unexpected things happen in life, no matter how well you prepare for a situation. Use this empowering affirmation each day so that you’ll be ready for the unexpected.

You are strong enough to handle whatever situation you find yourself involved in. Don’t let your lack of self-love stop you from doing what it takes. This affirmation will remind you of your worth and abilities, helping you embrace who you are right now.

8. I am kind and compassionate toward myself.

Being kind and compassionate toward yourself can make all the difference in loving yourself enough. When you give yourself grace, forgive your mistakes, and say kind things to yourself, you’ll quickly feel better.

Talk to yourself like you would talk to a friend because you likely don’t say mean things to them. Don’t belittle yourself or say negative things about who you are. Instead, be kind, show compassion, and learn to love yourself again.

9. I choose to feel good no matter what is happening around me.

You can’t control what happens in the world, but you can choose how you feel. Even when everything seems to be falling apart, you can choose happiness and love. Don’t let unexpected situations, the actions of others, or anything else get in the way of your life.

Using this affirmation each morning can get you started on the right path. Keep it in mind as you go through your day, repeating it whenever necessary. When you empower yourself this way, you’re sure to start loving yourself more, too.

10. I deserve good things, and I accept them as they come.

When you don’t love yourself, you might feel like you don’t deserve good things. However, you are deserving of all the great things the universe has to offer. Don’t let opportunities pass you by, assuming that you aren’t good enough for them.

Using this affirmation each day will eliminate the negativity that tells you that you don’t deserve goodness. Then, you’ll be more open to accepting good experiences when they come your way. You never know what can happen in your life if you shift your thoughts to positivity.

11. I love my resiliency as I go through challenges.

A lack of self-love will make you feel like you can’t overcome challenges. You might want to give up, thinking you’ll never make it anyway. This affirmation can shift your mindset and allow you to see how much you can truly handle.

You are resilient, but you have to see it in yourself first. Making a habit of repeating this phrase will give you the self-love and confidence it takes to overcome anything.

12. I can change any part of my life at any time.

You control your life, even when it feels like things aren’t going well. You can decide to make a change for the better and focus on empowerment at any moment. If you aren’t happy, do something about it instead of beating yourself up over the situation.

13. I create my life path because I deserve to love my life.

While other people will always tell you how to live your life, you shouldn’t listen to them. When you do what everyone else wants for you, you’ll never love your life, and you’ll struggle to love yourself. Creating your life path will make all the difference in your life, allowing you to embrace the person you indeed are.

14. I am doing everything I can to show myself love today.

Use this empowering affirmation each morning as you get ready for the day. It’ll help you take the time to care for yourself, and it’ll encourage you to put yourself first.

After only a few days of doing this, you’ll begin to see how beneficial it is for your life. You’ll learn to love yourself again, prioritize your well-being, and do the things that make you happy. Plus, you’ll be more likely to make healthy choices, including eating healthier and being more active.

15. I am intelligent, valuable, and worthy.

Never underestimate yourself because you are beautiful the way you are right now. Tell yourself that you are intelligent, valuable, and worthy, and you’ll start to see it in yourself. Then, your self-love will increase, and everything about your life will seem better.

Final Thoughts on Affirming Your Self-Worth When You Don’t Love Yourself Enough

As you read through these empowering affirmations, a few likely stood out to you. Choose the phrases that resonated the most and implement them in your daily routine. It’s best to use them in the morning or at night before bed, but they’re helpful any time of day.

The more often you repeat these empowering affirmations, the more of a difference they will make in your life. It solidifies the things you’re saying, forcing you to believe them. Eventually, it’ll become a part of your routine, and you won’t even have to think about it.

How to Do Kegel Exercises for Stronger Pelvic Muscles

March 11, 2022 by Sarah Barkley

Most people have heard of Kegel exercises, but not many know what they are or how to do them. They can improve many areas of your life, and you’ll be glad you learned about them. Once you know how easy they are, you’ll want to do them daily.

Kegel exercises help strengthen the muscles on your pelvic floor. Stronger pelvic muscles improve bladder control, relieve pain, and increase sexual function. Many people believe that these exercises are for women, but men can benefit, too.

A gynecologist in the 1950s developed this exercise concept to help people with urinary incontinence. However, many other benefits have been found since then, making it more popular in current times. This exercise takes less than a few minutes, and you don’t have to go anywhere to do them.

The pelvic floor holds up the pelvic organs, preventing leakage and pain. The organs include the uterus, bladder, small intestine, and rectum, making it essential to take care of. Once you know what the exercises can do for you, you’ll want to do them whenever you can.

The Importance of Kegel Exercises

Many life experiences can weaken your pelvic floor. If you’ve experienced pregnancy, childbirth, surgery, aging, or excessive straining, it could pose a problem. The straining can occur because of constipation or chronic coughing, and being overweight can contribute, too.

You can benefit from these exercises if you experience any of the following issues:

Leaking a little urine when laughing, coughing, or sneezing
Having a sudden, strong urge to urinate without warning
Leaking stool
Inability to hold gas
Pelvic organ prolapse, or herniation that leads to the collapse and protruding of vaginal walls

If you don’t have any of these issues, you can still do the exercise. It isn’t harmful, and it can prevent these situations from occurring in the first place. Please don’t neglect your pelvic floor muscles because you haven’t had issues yet because it’s best not to deal with the problems at all.

Benefits of Performing Kegel Exercises

With a weak pelvic floor, you can suffer from medical problems. The conditions include urine or fecal leakage, pain in your lower back, pelvis, or genitals, and pain during intercourse. However, doing Kegel exercises can help you build stronger pelvic muscles and treat or prevent these issues.

These exercises are popular because they can be done anytime, even during pregnancy or right after childbirth. Doing them during pregnancy can prepare the body for labor and prevent urine leakage common in the third trimester. Regularly doing them can quickly improve your symptoms and allow you to return to normal sooner.

This exercise tightens the muscles, increasing blood flow and supporting a healthy sex life for both men and women. Studies show that men who have erectile dysfunction regain normal functioning after doing it for six months.

While most people exercise to improve their appearance, this activity won’t do that but is just as important. You don’t want to lack support and suffer from incontinence forever. If you’re going to live your everyday life without worrying about leakage, it’s time to get started.

However, you must find your pelvic floor to ensure you’re doing the exercise properly before getting started. Pelvic-floor exercises are simple enough, but only if you know which muscles to use.

How to Find Your Pelvic Floor

Finding your pelvic floor is essential before beginning the exercise. It won’t help you if you aren’t using the correct muscles. Many people mistakenly use their abdominal, buttock, or inner thigh muscles, hindering their results.

It’s easiest to find your pelvic floor while you’re urinating because you can feel the muscles contract. Stop and start the flow of your urine so that you can identify which muscles to use during the exercise. However, please don’t do this multiple times, or it can lead to an infection.

It doesn’t usually take more than one instance of stopping and starting the urine flow to find the correct muscles. Another option for finding them is to pretend to hold gas in and identify the strengths. Women can also pretend to tighten their vagina around a tampon to locate the pelvic floor.

All of these actions use the same muscles that you use to stop and start your urine flow, so any of them will work. The correct muscles contract more towards the pelvis’s back than the front.

How to Do Kegel Exercises

You can do these exercises in any position, but most people prefer to lie down and do them until they’re comfortable. Once you get the hang of contracting the pelvic floor muscles, you can do the exercise while sitting or standing anywhere. To get started, do the following:

Contract your pelvic floor muscles and hold them for three to five seconds
Relax for three to five seconds
Repeat the cycle ten times before stopping

While you contract your pelvic floor muscles, make sure to keep your other muscles relaxed. An easy mistake is to tighten your abdominal, thigh, or buttock muscles, so focus on contracting only the pelvic floor muscles. It might help if you keep your hand on your stomach so that you know if you’re contracting other muscles.

As time goes on, you can extend the duration of your exercise. Start by gradually increasing the length of contractions and relaxations, working your way up to ten seconds.

You’ll benefit most from doing at least thirty to forty Kegel exercises daily. Spread them throughout the day to give your muscles rest in between. You can do them while waiting in the car, standing in line, or riding an escalator.

When to Do Kegel Exercises

You can do these exercises any time of the day, no matter where you are. They are discreet, so no one will notice that you’re doing them. It’s best to do them multiple times a day, so try to develop a schedule.

You might want to start your day with exercise, which you can do while you do your hair or shower. Additionally, you can implement them into your regular exercise routine. You can also do them whenever you have a few minutes of wait time in your day.

Doing them as you sit at your desk or relax on the couch is a good idea. When you make it a point to utilize these times for exercise, you’ll quickly experience the benefits. With regular exercise, you’ll notice improvements in as little as a few weeks, but it could be a couple of months. Everyone is different, depending on how well you do them and how often.

What to Do If You Struggle with the Exercise

While Kegels are usually easy, some people struggle to do them correctly. Don’t give up if you can’t find the right muscles or can’t keep your other muscles relaxed. Your doctor can help you figure it out and give you tips for doing them correctly.

Additionally, you can use tools to help you get it right, including vaginal cones. Vaginal cones are weights women can place in their vagina and use their pelvic muscles to hold it in place. Eventually, they won’t need the cone anymore because they’ll learn to use the correct muscles.

A tool that works for men and women is biofeedback. When using biofeedback, your doctor inserts a pressure sensor into the vagina or rectum. Then, the patient will squeeze and relax the pelvic floor muscles while the pressure sensor measures activity.

Biofeedback can help you determine if you’re using the correct muscles. It also has electrical stimulation to recreate the sensation of the exercise. This process enables you to get it right, allowing you to do the workout anywhere you are.

Potential Complications

This exercise is generally safe, but there are always potential complications. You must be careful of a few things during your exercise routine, including:

Avoid Kegels while you urinate. Although you stop and start your stream to find the muscle, you only want to do it once. Otherwise, it can cause a urinary tract infection. It can also cause your pelvic floor to weaken and cause bladder and kidney damage.
Please don’t overdo it when you contract your muscles. If you do, it could lead to straining when using the bathroom and pain during sexual intercourse.
Don’t stop doing the exercises, or your symptoms can quickly return. You’ll likely need to do it for the rest of your life.
Using the correct muscles is essential. Otherwise, it can worsen symptoms and cause pelvic organ prolapses and stress incontinence.

Final Thoughts on How to Do Kegel Exercises for Stronger Pelvic Muscles

With consistency, Kegel exercises will become a positive part of your life. You’ll notice an improvement in incontinence, and sexual health, and a decrease in pelvic pain. Men and women can benefit from this exercise, making it essential to learn.

While finding your pelvic floor might make you uncomfortable, you’ll be glad you did it. The exercise can be life-changing, and you’ll be happy about your strengthened pelvic floor muscles.

Experts Explain 4 Healthy Habits to Increase Cognitive Performance

March 11, 2022 by Lakeisha Ethans

As you age, your brain begins to slow down, and you find previously unchallenging cognitive tasks difficult. This effects on your cognitive performance can be problematic, especially if you have a family history of neurodegenerative diseases.

But what if we told you there are habits you can add to your daily routine that will boost your brain’s function? You can enjoy a sharpened mind right now and in the future by changing up some of your activities. Here are four healthy habits to increase cognitive performance, supported by science and research.

1. Prioritize High-Quality Sleep to Improve Cognitive Performance

Anyone who’s stayed up late knows how a lack of sleep negatively affects cognitive performance. After burning the midnight oil, you’ll find that you reduce the ability to focus the next day. This impact isn’t just a short-term effect. Over time, constantly lacking high-quality sleep will damage your brain’s ability to function.

According to studies, a lack of sleep causes the brain’s neurons to become progressively more overworked. This causes decreased performance in various cognitive tasks, such as the following activities.

1. Impaired Cognitive Performance and Reaction Time

Research shows that a lack of sleep produces similar short-term cognitive issues to being drunk. Even a couple of hours of missed sleep is sufficient to make driving on the road dangerous!

2. Reduced Executive Function

When you lack sleep, it’s harder to perform everyday tasks that generally require little effort. You can’t plan, carry out, and take the steps necessary to complete these tasks, say studies.

3. Decreased Memory Retention

Without sleep, your brain cannot correctly commit things to memory. You’ll become very forgetful quickly and can’t pay attention to what needs to be recalled. Some research even suggests you may form false memories due to a lack of sleep!

4. Damaged Cognitive Flexibility

You can’t quickly adapt to different situations when you’re sleeping deprived, according to studies. Your thinking becomes more rigid, you’re not able to maintain resilience to unexpected incidents, and you cannot think creatively.

5. Poor Mental Health

Expert research indicates that a lack of sleep causes heightened stress and mood issues. This can contribute to disorders like depression and anxiety in the long run.

Worse still, those are just the short-term cognitive performance effects of one night of inadequate sleep. In the long run, constantly being exposed to poor sleep is responsible for a massive increase in the risk of cognitive impairment and Alzheimer’s, say studies.

According to research by the National Sleep Foundation, healthy adults require between seven and nine hours of daily sleep. And no, you can’t distribute the required weekly sleep hours as you like and “make up” for lost sleep on the weekends. Studies have shown that catching up to sleep debt is unfeasible, with four days of rest needed to make up for just a single lost hour.

But it’s not just the hours of sleep that matter – it’s the quality of that sleep. If you’ve ever slept for a good eight hours but woken up feeling drowsy and exhausted, that points to poor-quality sleep. It may involve your sleep getting disturbed too much, your brain failing to produce the right chemicals, or a sleep disorder.

Poor sleep hygiene is the most common reason for low-quality sleep that impacts cognitive performance. Good sleep hygiene requires:

Going to bed and waking up at the same time every day, even when not strictly necessary for your schedule.
Maintaining comfortable bedding suitable for your preferences, such as the right firmness of the mattress.
Keep as little light on as possible when you’re asleep, so your brain correctly produces sleep chemicals.
Avoid stimulating activities, food, and drink in a couple of hours leading up to bedtime.
Getting off screens and devices in the hour before bedtime to prevent the light from those screens from sabotaging sleep hormone production.
Maintaining the correct temperature of your sleeping room for your preferences.
Creating a quiet sleeping environment.
See a doctor for any notable sleep concerns, such as feeling exhausted with good sleep hygiene and healthy sleeping hours.

2. Puzzles and Brain Games Can Stimulate Cognitive Performance

You put your brain to lots of use every day. So when you engage in various tasks, it continues to experience growth and development on its own. But there are some additional activities you can use to train your mind for even higher cognitive performance. Some of these activities can also prevent impairment and degeneration later on, or so says research! Here are puzzles and games to try.

· Challenge Your Brain by Playing Chess

Studies show that cognitive, leisurely activities like chess can improve various cognitive functions. This includes executive function, memory, and the speed at which you process different information.

· Sudoku

Sudoku and other number puzzles can be beneficial for the cognitive performance of older adults. Some research even indicates that regularly doing these puzzles can cause long-term improvements in cognitive function, putting you above your peers in terms of mental competency.

· Crossword Puzzles

These viral puzzles can be real head-scratchers, making them such good material. Studies even show that they may prevent memory decline later in life for those at risk of cognitive impairment.

· Checkers Can Improve Cognitive Performance

If chess does it, it’s of little surprise that checkers can do it, too! Studies have shown that checkers and other games that stimulate cognitive function can help the brain’s health. They’re correlated to better cognitive health that fights generation and more considerable brain volume.

· Jigsaw Puzzles

Jigsaw puzzles require pattern recognition and the ability to literally and figuratively put two and two together. Research indicates that this process helps to activate several different cognitive functions. You’ll experience enhanced cognitive performance in skills like working memory, perception, reasoning, and mental rotation. Frequent versions of these puzzles may even reduce symptoms of brain aging.

3. Meditate Regularly for Better Cognitive Performance

Like all organs in the body, the brain requires sufficient oxygen to perform its functions effectively. This is why shallow breathing can affect your brain, and a lack of oxygen for a prolonged amount of time can cause brain death, even if the rest of you remains alive.

Neuroplasticity and neurogenesis are two notable processes that need sufficient oxygen for optimal performance. The former refers to creating new brain connections to compensate for brain cell deterioration. The latter refers to developing, producing, and maintaining new brain cells.

While you can power these processes with normal breathing, scientific evidence suggests that breathing more deeply will further aid them. Most people don’t focus on their daily breathing, as respiration is such a natural and automatic subconscious process.

As such, a need arises for more focused breathing practices. Performing activities where you breathe calmly and deeply can achieve this and may even help your breathing become more relaxed and deep in the long run. That’s where meditation comes in.

Meditation, especially mindfulness meditation, has been proven in research to help reduce the progression of various cognitive impairment disorders. This is partly due to how meditation can reduce stress, but there are other notable changes as well.

For example, the meditation practice engages the hippocampus, a memory and learning center. Mindfulness keeps the hippocampus strong, so you enjoy boosted cognitive performance while preventing or slowing age-related decline.

If you’re not a fan of meditation and find it boring, there are similar meditative practices that can engage and occupy you better. Yoga, for example, focuses on deep breathing while also providing much-needed exercise. Indeed, yoga reduces stress similarly to meditation, which has allowed it to boost cognitive performance, too. Research has already found lots of links between the health of your brain and the practice of yoga!

4. Continually Learn New Things for Increased Cognitive Performance

Not being in school doesn’t mean you have to stop learning new things. In fact, your cognitive performance may come to a standstill if you quit utilizing your brain for additional learning.

Studies have shown that the secret to maintaining sharpness through aging is by continually learning various skills, including incredibly complex and “demanding” ones. While less demanding skill sets can provide benefits, challenging yourself in the same way you were challenged with learning at a younger age is essential for cognitive performance.

On top of that, those same studies have shown that simply doing any old activities is much less effective than novelty. This means that learning and experiencing new things is more important to cognitive performance than repeatedly engaging in already-known challenging activities. The openness to different experiences matters, especially as the brain ages.

While learning anything at all will have a benefit, some tasks and skills are proven to have additional benefits to cognitive performance. Here are some of them:

· Cognitive Performance Improves By Studying A New Language

If you can only speak one language, why not learn another? Studies have shown that bilingualism, or the knowledge of two languages fluently, can boost cognitive performance. This is because knowing these languages helps to strengthen different parts of the brain and their connections to each other. This could reduce the risk of cognitive impairment and slow the rate of decline.

· Sports

While exercise, in general, is suitable for cognitive performance, some high-demand sports have even better benefits. Certain athletic sports require cognitive skills that include adapting to new situations and information. They might also require multitasking, sustained attention, and quick planning. Research shows that the brain can benefit from these types of sports, repairing faster processing speeds and heightened attention spans.

· Music Enhances Cognitive Performance

When you play instruments, you have to coordinate many different parts of the brain. Studies have indicated that learning to play instruments correlates to a much younger and healthier brain and can protect you from cognitive impairment.

Do note that any new hobby or activity can still benefit you. If instruments, languages, and sports aren’t interesting to you, seek out a hobby you can enjoy that requires motor control, coordination, and mental stimulation. These can be activities like dancing, painting, knitting, drawing, and embroidering. What matters is that you’re repeatedly engaging in novel activities!

Final Thoughts On Some Healthy Habits To Increase Cognitive Performance

Cognitive performance and the health of your brain have a lot to do with your everyday life. Positive, healthy habits are primarily responsible for making your brain smarter today and more robust for the rest of your life!

Weekly tips, affirmations, and small actions to feel your best.

Every day is a day to shine. Shine on!