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20 Fiber-rich Foods That Improve Gut Health

March 5, 2022 by Chris Butler

Everyone is concerned about getting enough protein and healthy fats that fiber often pales in comparison. However, it’s time that it gets the attention it richly deserves. Fiber-rich foods are essential because they’re a type of carb that your body cannot digest, so it doesn’t turn to sugar.

Instead, it goes through the digestion process and aids in gut health. Your body cannot digest this complex carb, so its only benefit is to provide pure nutrition to your system. If you don’t have regular bowel movements, your doctor will tell you to increase your fiber intake.

However, these foods have many other benefits than just helping your gut. They can improve your blood sugar levels, lower cholesterol, and help to keep heart disease at bay. If your body doesn’t get the fiber content it needs, you can have constipation and nutritional deficiencies.

You can find fiber in many foods at your local farmer’s market or grocery store, but you need to ensure you’re getting the right kind. First, there’s soluble fiber. This type is the kind you dissolve in water and drink.

It helps you slow down the digestive process and assists in getting rid of the bad cholesterol in your body. Insoluble fiber is the one that keeps things flowing nicely through your colon and bowels. It gives some bulk to your stools and helps them exit the body quickly.

Are You Getting Enough Fiber?

Many folks don’t know how much fiber they need, and you must be careful because too much can pack on the pounds. This is especially true if you’re consuming wheat bread to get your fiber intake. According to Web MD, women need around 25 grams of fiber each day, while men need 38.

It’s alarming to consider that only around five percent of the people in this country are getting enough fiber-rich foods in their diet. People here are more concerned with eating tacos, burgers, or fries rather than fueling their system with what it needs. If you’re relying on packaged foods to get your proper intake, then you will fall short every time.

It concerns since processed foods are higher in fat, sugar, calories, sodium and have a relatively low fiber content. So, if you’re hoping your processed foods and the local eatery is giving you what you need, you’re not going to have sufficient amounts of fiber for good gut health.

Fiber-rich Foods to Improve Gut Health

It’s not difficult to add more fiber to your diet, and you don’t have to spend a fortune on fancy health foods either. You can alter your eating habits to include fiber-rich foods with both soluble and insoluble types. As you start this journey on becoming a healthier you with improved gut health, you need to remember to go slow.

It can upset your digestive system if you add too much fiber in too quickly. Some might say it will backfire. You should start with 1-2 servings a day, or you can experience painful gas, diarrhea, or even constipation.

Here are twenty foods you can add to your shopping list that taste great and give you the fiber content you need.

1. Strawberries

Strawberries are undoubtedly delicious, and with a fiber content of around three grams per cup, it’s an excellent option. You can eat them raw or include them in a delicious fruit smoothie. You can’t forget that they’re also packed with vitamins and give you a boost of necessary vitamin C.

2. Artichokes

Artichokes are an acquired taste, but they can easily be added to a sandwich or made into a dip. Just half a cup of this vegetable will give you five grams of fiber. Vegetables are great for having hidden fiber that’s so beneficial to you.

3. Ground Flax Seeds

Make sure you get ground flax as you won’t get the benefits from whole seeds, as your body can’t digest it. You can add these tiny seeds to your yogurt, cereal, or even a salad. You will get one gram of fiber per tablespoon.

4. Apples

There are many apples, but they generally have around the same fiber content. Apples are so versatile that you can do almost anything with them, including eating them with some healthy, natural peanut butter. You will get five grams of fiber just by consuming one large apple.

5. Quinoa

One cannot mention fiber-rich foods without talking about quinoa. It’s an excellent substitute for rice, and it goes well with soups or in a stir fry. It has around five grams of fiber per cup.

6. Barley

Barley is undoubtedly one of the best fiber-rich foods, with almost six grams per cup. Use it instead of rice, and you will stay satisfied longer and have better gut health.

7. Chia Seeds

When it comes to fiber-rich foods, the chia seed reigns supreme. They have around ten grams for two tablespoons. They will help balance your blood sugar as well as fill you up. Plus, they’re so small and have little to no taste that you can add them to anything.

8. Garbanzo Beans

Garbanzo beans are another food that you need to add to your diet. They often don’t get the credit they deserve. They have nine grams of fiber per cup, and they taste fantastic in just about any dish you desire.

9. Oats

Oats are one of the most versatile foods around. You can make delicious muffins or eat them in a bowl with cinnamon and pecans.

One surprising fact about this whole grain is that it has both fiber types. Another good point is that you will get four grams of fiber in a half cup of oats.

10. Peanut Butter

Peanut butter goes great with anything. With over one gram of fiber per tablespoon, it makes it a good option. You can have a peanut butter sandwich, eat it with an apple, or whip up some healthy cookies. Just make sure you choose an all-natural or no-sugar-added variety.

11. Collard Greens

Add some collard greens to your sandwich wrap or as a side with your favorite meal. It’s a wise investment in your gut health with a fiber content of nearly six grams per cup.

12. Green Peas

Peas have around nine grams of fiber per cup, and they can be made into a soup, added to a salad, or served by themselves. Be careful, though, because this one does have a higher sugar content than most veggies.

13. Turnip Greens

Okay, they’re not as popular as some greens, but they’re a good choice. They have five grams of fiber per cup, and they do have a flavorful taste that you need to try.

14. Pears

Pears may shock you with seven grams of fiber for each one, but they’re a delicious way to obtain better gut health. Think of all the fantastic things you can do with pears.

15. Raspberries

These little red wonders pack a fiber punch. With eight grams per cup, they’re one delicious way to get your fiber intake. Plus, they’re so versatile you can think of many ways to use them.

16. Brussels Sprouts

These spouts are vegetables that don’t get near the credit they deserve. While they have a mere two grams of fiber for a half-cup serving, they have a fantastic taste.

17. Almonds

According to Living Nutz, instead of reaching for an over-the-counter pain reliever for your headache, grab a handful of almonds instead. The high fiber content, nearly 18 grams per cup, is not only filling but has anti-inflammatory agents that can calm your aching head. You can even use them as grains by grinding them into powdery flour.

18. Spinach

Spinach has about four grams of fiber per cup, but it’s loaded with tons of vitamins that your system needs. It’s low in carbs and can be used 1,000 different ways.

19. Lentils

Lentils have a super high fiber content with nearly 16 grams in a cup, and they can be added as a filling to just about anything. Why not add them to soups, salads, or have a bowl by themselves?

20. Avocadoes

Avocado toast, anyone? When you enjoy this green fruit, you’re getting a fiber boost along with a nice serving of healthy fats. In fact, you will enjoy ten grams of fiber in just one cup of this green wonder.

Final Thoughts on Fiber-rich Foods to Improve Gut Health

Fiber-rich foods are an essential part of your diet. If you have diabetes or need better gut health, it’s the best option around. When you fuel your body with delicious grains, you’re increasing your heart health as well as preventing disease.

So many people want to take a supplement to mask poor eating habits. Nature provides all you need to stay happy and healthy, but it requires making better choices. Sure, fiber-rich foods don’t taste as impressive as burgers and fries, but they can be flavorful and delicious with a bit of creativity and some good recipes.

10 Science-Proven Benefits of Meditating Every Day

March 4, 2022 by Kristen Butler

Meditating has been a revered practice for thousands of years in the East. It’s only become popular in the West in the last few decades. Today, people all over the world are discovering the benefits of meditating.

No doubt you’ve heard of the ancient practice or know someone who meditates. The more you learn, the more you’ll want to do it. You don’t need any special tools or an entire room to devote to your practice. All you need is an open mind and about 10-15 minutes of quiet time.

Ten Science-Proven Benefits of Meditating Every Day

While many religious traditions such as Buddhism and Hinduism include meditating, the practice is more than just spiritual. When you meditate, you may have better health physically and boost your mental health. Here are ten science-proven benefits of meditation for you to consider.

1. Meditating Every Day Helps Control Pain

If you battle chronic pain, you know how miserable it can make you feel. Meditation helps you release bothersome thoughts and focus on being present in the moment. Although the practice may not alleviate the pain, it can help you feel more relaxed and lower your pain sensitivity.

An article published by the Cleveland Clinic suggests that meditating can stimulate your brain to produce endorphins. These chemicals are natural pain relievers that relax your muscles and joints. The result is that you may feel less pain.

2. Lowers Blood Pressure

Hypertension, or high blood pressure, is linked to several severe conditions like heart disease and strokes. The good news is that not only can meditating lower your risks of cardiovascular disease, but it can reduce stress. You can also see lower blood pressure readings as you decrease your stress levels.

Sitting quietly in a meditative state calms your mind and body, thus lowering your pulse. A slower vibration can bring down your blood pressure. Sometimes, the sense of peace and relaxation is almost instantaneous.

3. Lengthens Attention Span

Multitasking is the buzzword for this modern world. It’s a skill that almost everyone wants to highlight on their resumes. While you may do more work for a while, you may notice a shorter attention span in the long run.

Meditating every day helps you learn to focus and release wandering thoughts. According to a study published by Frontiers in Psychology, the practice may improve your attention span. You’ll be attentive to the task at hand and maybe more productive.

4. Meditating Every Day Helps to Improve Sleep Quality

Do you often feel like a zombie when you awaken in the morning? The swirling brain fog may not lift until late morning and a pot of coffee later. Maybe it’s because you’re not getting enough quality sleep.

Among the benefits of meditative practice is training your mind and body to relax. You can have a meditative session before you go to bed. You’ll be in a more relaxed state, and you’re more apt to get some revitalizing sleep.

If you toss and turn at night, you needn’t stay awake and watch the clock. Consider meditating instead of counting sheep. It will allow your mind to relax so you can get back to dreamland.

After practicing for a while, you may notice that you have more energy in the day. It’s probably because you sleep better, and meditating can increase your endorphin production. Endorphins increase the blood flow to your brain, so you get an energy and mood boost.

5. Reduce Age-Related Memory Loss

As you get older, it’s common to become a little forgetful on occasion. It doesn’t necessarily mean that you’ll develop Alzheimer’s or dementia in later years. However, age-related memory loss can be frustrating when it disrupts your daily routines.

According to an article published by JPND Research, meditating and listening to music may help reverse early memory loss in adults. No wonder why so many people often pair their practice with soothing music. The article also mentions that meditating may boost your cognitive skills.

6. Meditating Every Day Enhances Self-Awareness

As you age, you’re constantly discovering more about who you are as a person. One of the most rewarding benefits of meditating is boosting your self-awareness. You become more mindful of each breath and realize that you’re more than just your thoughts.

Meditating daily helps you appreciate life more by enjoying each moment. You’re more aware of your thoughts and feel your emotions to the core. The practice enhances your connection with your higher self and those around you.

7. Reduces Depression & Anxiety

Anxiety and depression are some of the most common mental illnesses. Statistics published by the Anxiety and Depression Association of America say that at least 40 million Americans have an anxiety disorder. At least half of these people have also been diagnosed with depression. Anxiety can also be co-diagnosed with ADHD and eating disorders.

Have you been diagnosed with an anxiety disorder, depression, or both? You may wonder how to get through these horrible conditions. Dwelling in the past can lead to depression, and if you’re chronically worrying about the future, it can cause anxiety.

Meditating encourages you to live fully in the present, and it helps to reduce these disorders.

8. Meditating Every Day Can Boost Your Positive Energy

Think about an appliance you must plug into an electrical outlet. If you connect it to a faulty circuit, it will not work correctly. In fact, it could eventually short out and need a replacement.

Likewise, your energy depends on the polarity of your source. If you constantly surround yourself with negative people and situations, you’ll attract more of the same. This “faulty circuit” can keep you concealed in a shroud of negative energy.

Boosting your positive energy is another one of the benefits of meditating. You practice releasing negative thoughts and cultivating positive ones. It allows you to use the law of attraction and boost your positive energy.

9. May Help You Overcome Addiction

It’s easy for a non-addicted person to cast judgment on those addicted, but those who find themselves with this problem want better health. They glibly suggest that the person has no willpower and needs to stop the self-destructive behaviors. As any former addict will tell you, it’s not that simple.

It wasn’t until the last few decades that addictions such as alcoholism and drug addiction were classified as diseases. Addictions may come in substance abuse, such as alcohol, drugs, and tobacco. People can also be addicted to food, gambling, shopping, and even video gaming.

Anything that controls you to the point of affecting your life is an addiction. Fortunately, there’s help to kick the habit, no matter what it is. One of the benefits of meditating is to help recover from addiction. An article published by Psychology Today says it can help identify emotional attachments and help people release them.

Plus, meditating each day can help you cultivate compassion and forgiveness for others and yourself. It’s a step-in addiction recovery that many find the most difficult. The 12-step program motto of living for today resonates with the principles of meditating.

10. Meditating Every Day Increases Resilience

To better understand the concept of resilience, consider the Great Pyramids of Egypt. For thousands of years, they have survived intense heat and drought. They’ve been assaulted by savage sandstorms and endured countless looters and centuries of vandalization.

Yet, they stand as a testament to the resilience of Egyptian history and ingenuity. A person isn’t resilient because they’ve never experienced pain and loss. Instead, they use these hurts as a tool to build resilience and continue their zeal for life.

Benefits of meditating include learning how to be more resilient. The practice doesn’t change a painful situation, but it may help you feel differently about it. You bolster strength and courage that you never realized you had.

Will it turn your heart to rubber, and everything will bounce off it? No, but better equip your psyche to deal with life’s problems. You’ll get a better sense of the “big picture” and how this situation fits into your destiny.

Creating Sacred Space to Meditate and Reflect

Start enjoying the benefits of meditating by finding a quiet spot in your home. It can be a spare room or even a corner in your bedroom. Feel free to play soft music or light candles and incense in your sacred space.

Try to spend at least fifteen to twenty minutes a day meditating in your space. Gradually, you’ll get used to releasing invasive thoughts and focusing on the moment. You may keep a journal to help you along the way in your practice.

Final Thoughts on Science-Proven Benefits of Meditating Every Day

You needn’t devote hours of sitting to reap the benefits of meditating. Be patient and compassionate as you develop your mindfulness skills. Soon, you may be noticing a positive change in your attitude and general well-being, as well as your mental health.

10 Lower Back Pain Exercises for Instant Relief

March 4, 2022 by Chris Butler

There’s nothing quite like the sting of lower back pain. The root cause can be vast, but the most common reason people fight this discomfort is that they have poor posture and a sedentary lifestyle. Fortunately, these lower back pain exercises can give you fast relief. So if you sit in an office chair all day, it can wreak havoc on your spinal column.

Pinched nerves and twisted vertebrae can cause agony that lingers. According to the University of Miami Miller School of Medicine’s Dr. Joseph Gjolaj, poor posture causes your core muscles to be weak. However, when you strengthen this vital area, it can help to reduce or alleviate the pain in the lower back region.

So, the key is to find various core strengthening exercises that can help you reinforce that region. If you’re considering resistance training, it’s a great way to work out, but it’s not as effective at pain relief as core strengthening. What’s the difference?

Well, core strengthening helps you increase the blood flow to the affected area. You know the importance if you have issues with the sciatic nerve. When the body sends more blood to a region, it helps to promote healing, as your blood is full of white blood cells that attack inflammation.

Ten Lower Back Pain Exercises for Instant Relief

The good news is that you don’t need an expensive gym membership or fancy equipment to start the healing journey. You can start by doing some simple lower back pain exercises to help with core strengthening right at home. Here are a few to consider.

1. Supine Transversus Abdominis Bracing

The transverse abdominis muscles are stimulated by stiffening your abs and pulling your belly button inward and upwards in the direction of your spine. For instance, you must preferably brace your abs before any significant lift for safety. Before crouching, you naturally contract your abs to get ready for physical activity.

•Start by lying on your back in a comfortable place.

•You want to bend your knees slightly, but make sure you keep your feet flat on the floor.

•You want to place your fingers around the hip bone area on your stomach.

•Now, pull your navel up and in the direction of your spine. If done correctly, you should feel your abs tighten with these movements.

•Strive to hold this stance for five seconds, then take a breather and relax.

•You need to do two sets of ten to complete this task. If done correctly, you will feel a burning sensation in this region.

2. Side Plank – On Knees

You’ll feel like you’re getting a full-body workout in with just this one exercise, but it’s one of the best lower back pain exercises around. Not only will you be working your hip, back, and stomach areas, but you will also get some strengthening in your shoulder muscles.

The key is not to let your hips or shoulders sag during these movements, or it won’t be as productive.

•Lay on the ground on your side.

•Your weight should be propped up on one forearm. Keep your knees bent slightly as you ensure your elbow is aligned underneath your shoulder.

•Now you want to get those abs working. Raise your hips till you come into the traditional side plank position. Make sure your knees are on the ground.

•You want to hold the position for 20-30 seconds, then bring your body back to the original post. Now, repeat on the other side.

•You should strive to do four reps on each side for a complete set.

3. Plank with Hands on the Table

While this is a relatively easy maneuver, you must keep your back straight while tightening your abs. Also, make sure the table you use is secure as you will be putting your weight against it.

•Face the table, and place both of your hands flat on it.

•Put your weight onto the table, but make sure you keep your arms straight.

•Now, you want to walk your feet backward until you reach the plank position.

•Do this 3-5 times and hold the position for 20-30 seconds.

4. Abdominal Crunch

The classic abdominal crunch is a go-to if you need something to help with sciatic nerve pain. It’s a fundamental maneuver you can build on to improve your lower back pain exercises routine.

•Lie flat on the ground.

•Place your feet on a wall in front of you.

•You need to keep your abdominal muscles clenched and keep your knees and hips at a 90-degree angle.

•Slowly lift your head and shoulders slightly off the ground.

•Hold for three seconds.

•Go back down to the ground and repeat.

*Note that some find it easier to cross their arms over their chest when they come up to avoid straining.

5. Superman

If you have a pinched nerve, this is the exercise for you. It can help with that agonizing sciatica pain.

• Lie on the floor on your stomach.

•Get a small pillow to put under your hips to provide extra support to the back region.

•Tighten your abdominals as hard as you can.

•Now, raise your left arm off the floor. Try to hold for two to three breaths.

•Alternate arms, and now do your right one.

•Now, do the same thing with your legs.

6. Segmental Rotation

The lower trunk rotation will help activate those core muscles and sharpen them. By doing this exercise, you can learn to stretch your trunk muscles and decrease any abnormal tone in the area. It would be best if you keep your shoulders on the ground during this maneuver.

•Start by lying on the ground on your back.

•Your arms must go out to your sides and flat on the floor.

•Make sure your knees are bent slightly, and you must keep your feet flat on the ground.

•Now, turn your head to the left as you drop your knees to the right. Your head and knees go in opposite directions.

•If you’re doing this right, only one spinal segment should move at a time. So, you need to make sure you’re going slow.

•Next, you want to bring your legs back to the midline area, and as you move your legs, tighten your abdominal muscles.

•Now, switch and move your knees to the left and your head to the right.

•Strive to do ten repetitions, five on each side.

7. Quadruped

If you need lower back pain exercises, segmental rotation is a great way to help bring strength to your core.

•Start by getting on your hands and knees.

•Your hands need to be below your shoulders but in alignment with your head.

•Lift your left arm off the floor and reach ahead of you.

•Hold for two to four breaths and lower the arm back to the starting position.

•Now, do the same with your right arm.

•Switch and lift each leg and hold for two or four breaths.

•Repeat the lift with each limb for three sets.

8. Squat (Using Counter for Support)

Many folks have trouble squatting because they have nothing to support their balance. However, using the counter is an excellent way to do this and helps to strengthen your core.

•Start by facing the countertop and place your hands on it. It would be best if you keep your feet spread wide.

•Now, get into the squat position, where you bend your knees. You should be at a 90-degree angle if done correctly.

•You want to press hard on your feet and then return to the standing position.

•Repeat this maneuver by doing three sets of ten.

9. Heel Touches

This is the exercise if you’re a beginner who needs to develop a good form.

•Lie down on the ground flat on your back.

•Keep your feet flat on the ground, and you want to make sure that your heels align with the front of the knee.

•Your lower back should remain flat, and your core muscles tightened.

•Come up into the crunch position and reach the back of your heels. Tap them with your hands and come back down.

•Repeat this maneuver ten times, and you should feel your core working hard during these sets.

10. Bent Knee Fallout

The bent knee fallout is a fantastic exercise for those who like Pilate’s style workouts. It can help you in time develop your pelvic stability. Additionally, it can help you learn to move your legs without your torso following, which can help with hip pain as you age.

•Start by lying on your back.

•Keep your knees bent, and make sure your feet don’t leave the floor.

•Now it’s time to get the abs moving. You want to pick a knee and move it down to the floor.

•Then, move that knee back to the starting position.

•Now, move the other knee to the ground.

•Keep rotating back and forth between legs until you’ve done three sets for each leg with ten reps.

Final Thoughts on Lower Back Pain Exercises

Many say that movement is medicine for the body, and by doing a few lower back pain exercises, you will find it’s true. Having any bodily ache can inhibit your quality of life. Using a few of these exercises can help relieve things like pinched nerves and sciatica.

10 Red Flags That Reveal Passive-Aggressive Behavior

March 4, 2022 by Deborah Tayloe

Passive-aggressive behavior is something that you or anyone else will undoubtedly use at some point in your life. However, when you make these manners part of your regular conduct, it’s a cause for alarm. Being in a relationship with this type of narcissist is no picnic, and you will undoubtedly play into their many games that keep you questioning your sanity.

You may be confused on the exact definition of a passive-aggressive person, as it’s not a mental health diagnosis but more of a grouping of behaviors. According to Psychology Today, this person has a pattern of indirectly showing harmful reactions to situations rather than addressing things openly.

According to the National Library of Medicine, someone who displays passive-aggressive tendencies has a type of personality disorder that little is known about. Previously, this condition was included in the American Psychological Diagnostic Manual. However, the most current edition, the DSM-5, removed it.

The article further states that familial aggregation is almost always an underlying factor. While it’s a common problem, few studies and research are devoted to this area of mental illness for further understanding.

Red Flags of Passive-Aggressive Behavior

Do you know how to spot passive-aggressive behaviors, or perhaps, you’re guilty of using these tactics yourself? Rather than getting angry at a situation, you will use techniques to confuse or hurt the other person.

This person is the king/queen of denial, as they will become defensive should you accuse them of anything. Here are some of the common signs of this personality disorder.

1. Passive-aggressive Behavior Shows That Someone Is Stubborn

The passive-aggressive narcissist is stubborn, moody, and may even express hostile behavior. It’s scarce that you will find one of these folks that aren’t sullen and argumentative. Sure, everyone acts this way on occasion, but they make it an everyday part of life.

The problem occurs when someone displays these behaviors continually whenever a situation they don’t like occurs. It’s undoubtedly a red flag. Keep in mind that no two people are going to agree with everything.

However, disagreement is not the issue. Instead, they won’t disagree straight to your face, as they would rather pout and play mind games to get their way. Their mouth says one thing but their actions another.

2. They Hold Grudges

Everyone feels resentful at various times in their lives. If you didn’t receive an invitation to a friend’s barbeque, then you might feel anger towards them for excluding you. These feelings are entirely normal, but most people get over them.

However, when someone is passive-aggressive, they will hold grudges indefinitely. They may refuse to ever go to this person’s home again because they didn’t invite them this one time. They don’t know the situation or the circumstances around this event, but they’ve cut them off from their life because they were offended.

3. They Use Silent Treatment as Punishment

Consider this scenario. Curtis is upset because his wife didn’t pay a bill and went shopping instead. He didn’t speak to her rather than talking about his feelings and getting things into the open. He refused to talk to her for over a week.

Day by day, they lived in the same home without a word between them. Finally, Curtis got over his anger and told her why he was so upset. Her financial irresponsibility had brought them in severe trouble too many times. A person with passive-aggressive tendencies wants to punish others for their actions or situations.

To get his point across, Curtis didn’t know how to discuss his feelings and tell his wife how angry he was, so he resorted to child-like behaviors.

4. They’re Undependable

The passive-aggressive person is not someone you can depend on. They often miss deadlines at work and use denial or the blame game to pin it on others. They have no regard for a schedule. In fact, they like to be fashionably late. They have 101 excuses and can’t seem to get anything done.

While this person can be lazy or a procrastinator, these often indicate passive-aggressive behaviors and an underlying mental illness that’s probably untreated.

5. They Use Backhanded Compliments

Did you know that people with narcissistic personality disorder are also passive-aggressive? The symptoms overlap a great deal, but one thing is for sure, it’s a toxic mix that you don’t want in your life. This person uses their efforts to destroy your self-esteem.

Now they’re not going to do anything directly, as they would work indirectly initially. Instead, they do things like these passive-aggressive behaviors:

•Gaslight

•Play the blame game

•Give backhanded compliments

•Use other manipulative techniques

Backhanded compliments are commonplace, especially if there’s jealousy at the root. Assume a relative said to you, “I didn’t think you would ever amount to anything in life, but congratulations on your new home purchase.”

They were congratulating you for your purchase, but they made sure they put their little dig into the middle of it. If you hang around this person for too long, they will have you losing faith in yourself and your abilities.

6. They Subtly Insult People

Another classic passive-aggressive action is using too much cynicism and satire. Now everyone uses a little irony and sarcasm on occasion. However, the passive-aggressive difference is using it as a camouflage for their true feelings.

These people know exactly what they’re doing, and they would rather insult you than speak their true feelings. Consider Janelle and her family barbeque. She was happy to see everyone until a relative looked at her and asked if she had considered weight loss surgery.

Rather than telling the person that they hurt her feelings and shouldn’t ask such questions, she replied with “I will get weight loss surgery when you get a facelift for all those wrinkles.” It was a veiled attempt at humor with a little bit of sarcasm rolled in the mix.

7. They Have Major Jealousy Issues

The green-eyed monster is undoubtedly on display within the passive-aggressive behaviors. They feel inferior to the success of others, so they will use whatever possible to make you feel bad about yourself. For instance, if you just got married and they wanted to be in a relationship with you, they may spread vicious lies and try to break you up, so they can have another chance.

Their jealousy issues can drive you to the brink of insanity, as they will do anything in their power to get back at those who seem to get a leg up on them.

8. Passive-aggressive Behavior Often Reveals Hostility

Putting down others gives this person a feeling of power that they crave. They often take on a prominent role to feel dominant, and they will address you as a child. They’re critical of you and your ideas and don’t want you to do or say anything that might change this dynamic.

9. They Are Always the Victim

If you’re around this person for too long, you will learn that they want to play the victim card. Not only does it get them attention, but it can be used to manipulate a situation. This individual is not against exaggerating things or making up an illness to get you right where they want you.

Be careful, as this person might also have other underlying mental health disorders that can be a dangerous combination.

10. Complaining Goes Along With Passive-Aggressive Behavior

Someone who has a negative personality disorder often has many passive-aggressive behaviors. These conditions cause a person to be pessimistic and unable to see anything positive in their lives. It’s hard for you to be around them for too long, as they will constantly complain and never have anything nice to say.

Some folks use the word “grumbly” to describe their personality. The real issue is that they’re not happy at all with themselves, but they don’t know what to do to fix it. They would rather go around spreading their negativity all over the place and destroying everyone else’s mood.

Final Thoughts on Passive-Aggressive Behavior

The passive-aggressive person would instead act childish and use tactics to show their feelings rather than address them. There’s a significant disconnect between what the person says and what they do. On the outside, it seems that they agree with you, but they can sabotage things by spreading rumors, not being dependable, and missing deadlines.

The most common red flags of someone with passive-aggressive behaviors are not always easily detected. However, after spending time with them, you will see they have resentment issues, resist authority, make intentional mistakes they blame on others, have a negative or hostile attitude, and are moody.

These folks are not easy to be around, let alone be in a relationship with them. The American Psychological Association does not call passive-aggressive behavior a mental illness. However, many behaviors and features of this condition appear in the DSM-5 under other personality disorders. If you’re involved with someone who shows these passive-aggressive tendencies, you need a therapist and help to navigate this situation.

5 Causes of Cognitive Impairment (And How to Manage It)

March 3, 2022 by Lakeisha Ethans

Cognitive impairment is the slow and steady deterioration of someone’s mental function and faculty. This can involve difficulty in learning new things, making decisions, memory, and concentration. The severity of impairment differs from person to person. The most severe cases can cause someone to lose their ability to speak, write, or take care of themselves.

The CDC states that over 16 million individuals in the US have a form of cognitive impairment. For many, this involves Alzheimer’s disease and dementia, and the number is only rising. With the irreparable, incurable nature of cognitive impairment and the high cost of treatment, people must focus on reducing their risk or managing their conditions.

There are many known causes of cognitive impairment. Those trying to lower their chances of the condition would do well to stay aware of any potential risk factors in their lives. And, if they are diagnosed with cognitive impairment, they’ll need to work hard to handle the complications that arise correctly. Here are five causes of cognitive impairment and three ways to manage them.

5 Causes of Cognitive Impairment

These five things can lead to reduced cognition.

1. Metabolic Imbalance Can Cause Cognitive Impairment

Metabolic imbalances refer to any unusual features of the chemistry of someone’s blood. In some cases, these features are severe enough to affect everyday life. Instead, they are metabolic disorders. Regardless of severity, these metabolic issues may include:

Liver or kidney dysfunction that taints blood chemistry
Abnormal levels of calcium or sodium in the blood
Exposure to heavy metals, such as mercury, lead, manganese, or arsenic
Difficulty processing glucose and abnormal blood sugar levels
Hormonal issues, such as thyroid conditions, sex hormone imbalances, Cushing disease, and Addison disease
Nutritional deficiencies, especially B1, B12, protein, and pellagra deficiencies
Ingestion of poison
Substance abuse, such as severe alcohol consumption

Metabolic issues can cause decreased reasoning, thinking, and cognition, claim studies. These cognitive symptoms may be short-term or otherwise non-permanent. Cognitive impairment occurs when the effects become more permanent, which can even cause severe disorders like dementia.

2. Psychiatric Conditions Contribute to Cognitive Impariment

Since they’re mental illnesses, it’s little surprise that cognitive impairment can result from psychiatric conditions. They also connect to late-life psychosis, paranoia, thinking issues, memory problems, and lack of concentration.

While the symptoms of most psychiatric conditions involve some degree of cognitive deficit, cognitive impairment is most common in disorders such as:

· Schizophrenia

Studies prove that schizophrenia can present with multiple different types of cognitive impairment. This disorder has no prominent neuropsychological signature, so exact impairments exist across patients in various styles and severities. Common issues involve working memory, attention, general intelligence, verbal learning, verbal fluency, and executive function.

· Bipolar Disorder

The exact details of cognitive impairment among those with bipolar disorder aren’t very well-understood. Still, research has shown that many patients with the condition experience various neuropsychological struggles. These struggles mainly involve long-term memory, attention, declarative function, and executive function.

· Major Depressive Disorder

With the vast prevalence of depression across the globe, it’s certainly concerning that cognitive impairment often occurs in those who have had the disorder. Research has found that even after major depressive episodes, the cognitive deficits of depression continue to persist. Worse still, the more episodes someone has, the higher their risk of long-term cognitive impairment of a more severe degree.

· Anxiety Disorders

Anxiety is yet another prevalent psychiatric diagnosis, and its connections to cognitive impairment raise many concerns. Research shows that generalized anxiety disorder may have a worsened risk for future cognitive deficits. Those who have experienced the condition should monitor it as they age to identify the signs of cognitive impairment quickly.

3. Damage To The Brain May Cause Cognitive Impariment

Since cognitive impairment has to do with the brain, it makes sense that direct damage to that organ can increase its risk. This damage may cause slow and steady impairment over time or may impart sudden, extreme changes in cognition. Causes in this vein include:

Head injuries (which may also cause more temporary cognitive deficits)
Brain neuron damage from injury, neurodegeneration, disorders like frontotemporal degeneration, Parkinson’s, Alzheimer’s, and Lewy-Body
Vascular neuron damage, such as damage to the blood vessels that affects the brain, as is common in cerebral vessel diseases or after strokes
Infections that directly affect the cells in the brain
Delirium as a result of non-brain infections, such as urinary tract infections and pneumonia

4. Cognitive Impariment Can Come from Medication

Medications often come with a laundry list of side effects. They may temporarily interfere with cognition as side effects, but some can have more lasting results, especially those already at risk. Common medications that cause this problem include:

· Benzodiazepines

These medications assist those who have anxiety or insomnia. Few can deny that they work well, but they also cause habit formation that can increase the risk of dementia, say studies. As used for sleep and calming purposes, virtually all sedatives can harm the brain, which puts those who need medical aid for those functions in a tight spot.

· Mood-stabilizers and Antipsychotics

These medications dampen the brain’s responses and sedate them to some degree, increasing the risk of cognitive decline. Ironically, many older adults with cognitive impairment take these medications to help to manage symptoms like psychosis and paranoia. However, it is a bit of a catch-22.

· Anticholinergics

These medications are usually purchased over the counter as sleep aids, though a doctor can prescribe some. They work by blocking acetylcholine, a neurotransmitter, to produce calming effects. Research has found a link between high usage of anticholinergics and Alzheimer’s risk.

· Opiates For Pain

Opiates are not as severe in risk when promoting cognitive impairment, but long-term users could be putting themselves in harm’s way. To begin with, opiates already dampen one’s ability to think, so it’s easy to see how that can translate to further issues of that nature down the line. More studies must conclude before we know the effects with more certainty.

· Other Prescription Sedatives

The trend here is evident – if it sedates you or calms you, it could harm your brain. Sedatives have to reduce your brain’s reactions to various stimuli by nature. When taken in excess or for a long time, sedatives can permanently change how your brain responds to different inputs.

If you’re worried that certain medications you’re taking may harm your brain or increase your risk of cognitive impairment, speak directly to your doctor about these worries. They may be able to give you medications that are safer or offer additional insight into your concerns. You should also never stop taking a drug suddenly without a doctor’s approval!

5. The Connection Between Advancing Age and Cognitive Impariment

Age-related cognitive impairment is far from uncommon. It’s widespread, and studies have long shown how age affects cognition and brain function. Like most parts of the human body, the brain begins to slow down and experience a greater risk of disease as it ages.

This is why cognitive impairment is a significant concern for those aged 65 and above. Indeed, people of any age can still develop cognitive impairment, but those in their senior years are much more likely to face difficulties in this realm.

Worse still, in most cases, once you’re cognitively impaired, you can’t undo the damage. Your brain will likely continue to deteriorate as you age even more. You can only work on better managing the symptoms to slow their progress.

3 Ways To Manage Cognitive Impairment

How do you build brain health? Try these tricks.

1. Train Your Brain

Like the rest of the human body, the brain needs to be flexed and strengthened with training. Studies show that brain training activities can help to boost cognitive function, even if it’s just a short-term boost. These methods can include:

Doing number, word, or space-awareness puzzles
Challenging yourself to learn something new or experience something novel
Regularly participating in various hobbies and activities that require prolonged focus and attention to detail
Exercising to get the body moving and develop better coordination
Meditating or performing a meditative practice, such as mindfulness, visualization, tai chi, or yoga

2. Review Medications

Earlier, we discussed the many types of medication that could lead to cognitive impairment. This means that, once you’re diagnosed with an impairment issue, you’ll need to review the medicines you take to ensure none of them are worsening your problems. In the process, you should:

Discuss alternatives for sedative-related medications, as they’re the worst for your cognitive function.
Organize your medications so that you know you’re taking the right amount at the proper intervals. Cognitive impairment could make you forget how much you’ve taken.
Talk to a doctor about any over-the-counter medications that you’ve been taking.

When you receive new medication prescriptions, schedule follow-up doctor’s appointments a month after the change. You can check if you have worsened signs of impairment at the next meeting.

Research shows that medications, especially antipsychotic ones, are not always the best options for those with cognitive impairment. Behavioral issues may require a calmer, more organized environment instead of more drugs.

3. Outline A Care Plan, If Necessary

In some cases, cognitive impairment is significant enough that additional aid is needed for the patient in question. Severe impairment can prevent someone from being able to take care of themselves. In that scenario, you must come up with a care plan.

It’s a good idea to ask a professional for help when determining a care plan. Doctors will provide you or your loved one with suitable recommendations for safety and health. If you’re doing it on your own, keep these tips in mind:

Determine what the cognitively impaired individual can do on their own. Everything that they’re unable to do will require external support.
List down potential avenues for support, be they family, friends, or hired staff.
Set a time frame for any planned activities, actions, and general goals. Create backup plans for what will happen if these time schedules fall apart.

Final Thoughts On Some Causes Of Cognitive Impairment And Ways To Manage Them

Cognitive impairment is a complex topic, and its effects are anything but easy to manage. Knowing how to address these issues is extremely important, with many potential causes for long-term, permanent impairment. So train the brain, ensure correct and healthy medication consumption, and develop a care plan if necessary.

Whole Foods Market Just Revealed Cutting-Edge Checkout Technology

March 3, 2022 by Kristen Lawrence

Whole Foods Market just opened its first U.S. store using Amazon’s innovative “Just Walk Out” technology. The advanced system tracks customers’ purchases while shopping, allowing them to skip checkout lines entirely. Customers scan into the store using their palm, debit card, or a QR code in their Amazon app.

Then, in-store sensors track their selections while they shop and add up the total cost of their basket. After finishing their shopping, they check out of the store the same way they checked in. However, shoppers can still pay for purchases at the self-checkout or customer service booth.

However, before diving into using such advanced systems, it’s wise to check reviews. For instance, visiting a website like https://www.digitalproductsdp.com/ can provide crucial insights into the effectiveness and reliability of this new technology. Reviews on such platforms often detail user experiences, potential issues, and overall satisfaction, helping consumers understand how well these technologies perform in practice.

The first Whole Foods Market to employ cutting-edge checkout technology is located in Washington, D.C. The massive 21,500-square-foot store in the Glover Park neighborhood will carry all the everyday products that customers would expect from Whole Foods. These include over 800 locally sourced products in addition to Whole Foods Market staples. The store will be staffed with Team Members in each department ready to answer questions and provide product recommendations.

Ever since Amazon bought Whole Foods in 2017, the company planned to upgrade the grocery experience with its technology. In 2020, Amazon opened their brick-and-mortar Fresh stores, utilizing the “Just Walk Out” technology.

The company also employs the checkout service at select Hudson stores, Resorts World Las Vegas, and the TD Garden area in Boston. Whole Foods Market also plans to open a second store equipped with “Just Walk Out” technology in Sherman Oaks, California, later this year.

How Whole Foods Market “Just Walk Out” Technology Works

Amazon’s Just Walk Out Technology utilizes advanced deep learning, sensor fusion, and computer vision to track customer purchases. These technologies work similarly to self-driving cars.

Cameras and sensors track customers’ movements in the store and create a virtual shopping cart throughout their experience. These sensors are placed under each item, and deep-learning software simultaneously analyzes shoppers’ selections to increase accuracy and predict patterns. Dozens of cameras also watch customers from overhead during their shopping experience.

It may sound a little dystopian, but Amazon and Whole Foods Market vow to protect customers’ privacy. They said the company wouldn’t use video surveillance and other Whole Foods customer information for advertising or its recommendation systems.

About Cashierless Technology

The Whole Foods Market cashierless technology makes shopping more convenient for customers since it eliminates checkout lines. Of course, customers can still check out the “old-fashioned” way at self-checkouts or the customer service booth.

For those opting into the “Just Walk Out” method, customers scan into the store at the entrance gates. They have three options to do this: scan the QR code in the Whole Foods Market or Amazon app, insert a credit or debit card linked to their Amazon account, or hover their palm using Amazon One.

However, anyone can shop at Whole Foods Market; they don’t need an Amazon account to buy groceries. Customers can enter the store through a separate gate labeled “pay at register.” After finishing their shopping, they pay for purchases at self-checkout lanes using debit cards, cash, prepaid cards, Whole Foods gift cards, EBT, or eWIC.

Customers who choose the cashierless checkout experience can sign up for Amazon One in less than a minute. Then, they insert a credit card linked to their Amazon account. Customers can enter and pay with their palms from that point forward.

Once they’re inside the store, customers can shop like usual. Team Members will assist them in departments that require additional services, such as the meat, cheese, or prepared foods counters. However, for items on the shelves, customers can place them in their basket, and in-store sensors will track their selections. If they put something back on the shelf, the technology removes it from their virtual cart.

After customers finish shopping and leave the store, those who opted for the Just Walk Out experience can view their receipt in the Whole Foods Market app. Of course, those who use self-checkout will receive a receipt in the store.

Future of Whole Foods Market Technology

Currently, Amazon wants to try out the advanced checkout technology as a pilot program in the D.C. and Sherman Oaks stores. For now, the company wants to see how customers will react and make adjustments if necessary. If it’s successful, perhaps they will expand the technology to other stores in the future.

They will employ a comparable number of Team Members in the two stores as existing Whole Foods Market stores. However, the employee roles will shift from cashiering and bagging to customer service. The Just Walk Out technology allows Team Members to provide a more personal, interactive experience for customers. However, the stores will offer a customer service booth with Whole Foods Market Team Members for shoppers who want to check out the “old school” way.

Amazon Prime members who shop at these Whole Foods Market stores can still enjoy discounts on select items in addition to 10% off sale items.

It’s unclear what the future of the Just Walk Out technology holds. The company will monitor the two pilot stores to see how customers like the experience. It may seem a bit impersonal, but it’s hard to ignore the convenience factor. After all, no one likes standing in long lines to pay for groceries.

Final Thoughts on New Whole Foods Market Checkout Technology

Whole Foods Market recently launched its first cashierless store in Washington D.C.’s Glover Park neighborhood. The advanced checkout technology allows customers to scan in and out of the store using their palm or Amazon app. They can then shop as usual while in-store sensors track their purchases. The receipt shows up in their Amazon account two to three hours after the shopping experience.

Customers who don’t want to use the Just Walk Out method can still pay in the store. So, you don’t need an Amazon account to buy groceries at these stores. Would you shop at these Whole Foods Market stores? Let us know in the comments.

Ukrainian Newlyweds Fight to Defend Their Country

March 2, 2022 by Kristen Lawrence

Ukrainian newlyweds Yaryna Arieva and Sviatoslav Fursin decided to take up arms and defend their country just hours after saying, “I do.” Their marriage ceremony wasn’t exactly what they had envisioned months before. They had initially planned to tie the knot on May 6 and celebrate at a restaurant overlooking a beautiful river.

However, when Russian President Vladimir Putin launched a military assault on Ukraine, their plans quickly changed. Their future suddenly seemed very uncertain, so they wanted to get married while they still could. With the sounds of air raid sirens and bombs exploding in the background, the couple wed in a traditional Ukrainian wedding at Kyiv’s St Michael’s monastery.

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Ukrainian Newlyweds Fight to Defend Their Country

When the ceremony ended, they went to the local Territorial Defense Center and asked how they could help defend their country. Government officials gave them AK-47 assault rifles and other armor to join the fight against the Russian invasion. While this wasn’t their ideal honeymoon, the couple couldn’t just leave during an attack on their country.

In an interview with CNN, Arieva described the situation as “very scary,” an understatement. Russian forces began invading Ukraine on February 24, a few hours before dawn, with missile attacks. Since then, the military has spread into eastern and central Ukraine, attacking significant cities such as Kyiv, Kharkiv, and Odesa.

At first, the Russian army only targeted military bases and airfields. However, videos have shown them also striking civilian areas to quell Ukrainian resistance and slow the military’s advancements. Tragically, many innocent people have been injured or lost their lives during the invasion. Some civilians have taken shelter in underground subway stations, which also double as bomb shelters.

Arieva and Fursin don’t regret their decision despite the imminent danger of staying behind. Arieva told CNN that they want to protect their land and the people they love. They hope for peace and the chance to celebrate their marriage someday, but for now, their duty lies with their country.

Ukrainian Newlyweds Display Great Courage

Many people have commended their courage after coming across their pictures on social media. Other Ukrainian citizens have also decided to stay behind and defend their land. Ukrainian President Volodymyr Zelenskyy asked all men aged eighteen to sixty to help fight Russian forces and protect the country’s freedom.

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However, some opted to flee with their wives and children to neighboring countries such as Poland. Videos have emerged of crowded refugee trains trying to leave the country. While Russian bombs have destroyed some train routes, the trains have transported hundreds of thousands of Ukrainians so far.

Others have packed their cars and driven towards the safety of bordering nations such as Poland, Romania, Hungary, Moldova, and Slovakia. An estimated 520,000 people have fled Ukraine due to the Russian invasion; however, the UN says the conflict could result in over 4 million refugees. The numbers of refugees continue to rise quickly.

The World Stands With Ukraine

President Joe Biden offered Zelenskyy a safe evacuation route out of Ukraine, but he refused. The Ukrainian leader says he won’t leave Kyiv under any circumstances, even though he believes he’s the enemy’s number one target. While he fears for his family’s safety, he will remain in the government quarter. In a televised message, he called on world leaders for help in defending Ukraine from Russian attacks.

In response, President Biden, along with the 27 EU members and G7 members, announced strong sanctions against Russia. Biden also announced that US exports to Russia would be limited.

The sanctions he announced include:

Limit Russia’s ability to do business in important global currencies such as dollars, euros, pounds, and yen.
Halt financing and growth of Russian military.
Impair Russia’s ability to compete in the global economy by limiting exports.
Impose sanctions on Russian banks that hold over $1 trillion in assets.

He added, “we’re also blocking four more major banks. That means every asset they have in America will be frozen.”

He said the sanctions would severely impact the Russian economy, both immediately and over time. NATO Secretary-General Jens Stoltenberg called the Russian invasion a “brutal act of war.” He said that the security alliance would bolster land, sea, and air forces on its eastern flank in response.

Ways That You Can Help Ukraine

If you want to support Ukraine during this crisis, consider donating to the following charities. These organizations provide food, medical supplies, shelter, water, and other necessities.

Razom for Ukraine. The nonprofit supports Ukrainian citizens by collecting donations for its emergency response. The donations go toward medical supplies, humanitarian aid, and volunteers that help distribute items.
Global Giving. The charity launched a Ukraine Crisis Relief Fund, which will go toward shelter, food, and water for Ukrainian refugees. According to the charity’s website, funds will also go towards health, psychosocial care, education, and economic assistance.
International Rescue Committee. The organization collects funds for necessary supplies and helps refugees find new housing in the US and abroad.
United Nations High Commissioner for Refugees. The United Nations High Commissioner for Refugees, the United Nations refugee agency, accepts donations to provide health care, legal assistance, and supplies to Ukrainian refugees.
Airbnb. The online rental company currently offers free, short-term housing for up to 100,000 refugees fleeing Ukraine. If you’re an Airbnb host, consider opening your home to support Ukrainian citizens during this difficult time.

Final Thoughts on the Global Efforts to Support Citizens as Inspiring as These Ukrainian Newlyweds

These are terrifying times for Ukrainian citizens as Russian forces have turned their country into a war zone. Hundreds of thousands have fled the country to the safety of neighboring nations. Some Ukrainians, however, stayed behind to defend their country, like newlyweds Yaryna Arieva and Sviatoslav Fursin. Shortly after tying the knot, they went to their local defense center, which supplied them with rifles to support the Ukrainian military. Many have commended their bravery and loyalty to their beautiful country.

Our thoughts and prayers are with anyone affected by the brutal Russian invasion. The world stands with you, Ukraine, and we can only hope that peace will be restored to your home very soon.

Psychologists Explain the Top 10 Benefits of a Shorter Work Week

March 1, 2022 by Lakeisha Ethans

Most countries on the planet have a norm of five-day work weeks. This means most people clock a total of forty hours in their work environment, with only two days to rest, recuperate, and complete other tasks. In some countries, the total hours worked are even greater. Thus, some workers advocate for a shorter work week.

Furthermore, with the increased accessibility via technology, employers expect workers always to be “on” when working. There’s more pressure to answer calls, emails, and other messages from work, even on days off. This stretches the length of hours worked out even further.

This is why many people desire a shorter work week, with fewer clocked hours and more flexibility. But would that work, or would it ultimately do more harm than good? Here are the top ten benefits of a shorter workweek for mental, physical, and workplace health.

1. A Shorter Work Week Increases Productivity

One of the most significant benefits of a shorter work week is also a somewhat surprising one. Many people believe that working fewer hours would contribute to decreased productivity. On the surface, this makes sense. If you work for less time, surely you’d get less done. Right?

But this is not the case at all! Research into the subject has shown that long working hours can be bad for productivity. In fact, some countries have found that a four-day work week may increase the amount of work done.

There are different schools of thought on the matter. Indeed, some show that six hours per day is ideal. Conversely, others show that 35 hours per week is the perfect amount. And, of course, those who have tried the four-day work week have so far reported success. Ultimately, evidence has indicated improved productivity over fewer hours. So, how can this be? This happens for the following reasons:

· It Reduces Busywork

Contrary to its name, Busywork is the act of filling time with unimportant tasks to appear or feel “busy.” How many times have you found yourself procrastinating on important tasks with many smaller, less urgent ones? A shorter work week can help to decrease this phenomenon. To fit numerous necessary tasks in a shorter period, workers will have to manage their working days better and will focus more on what matters.

· It Reduces Sustained Energy

The University of Toronto’s associate professor of organizational behavior, John Trougakos, told the BBC that most people could not sustain their energy for more than eight hours at a time. The longer a person’s critical attention is stretched, the worse their efficiency will become. This reduces productivity and forces many people to break up their attention with unimportant tasks.

· It Ensures Everyone Has Time To Get Their Ducks In A Row

When you have more time away from the job, you can deal with personal issues. You can devote enough time to your home and family life, finish up external errands, and have sufficient “me-time” before getting back to work. This reduces the need for you to attend to other things during the business day.

2. A Shorter Work Week Reduces Stress

More time spent working means less time to unwind. There’s more to do and not enough time to do everything, and your inability to sustain energy and focus means you get even less done. It’s no surprise that anxiety and stress are prevalent among cultures where people have to put in more hours.

In our previous point, we mentioned everything that ties into higher productivity with a shorter work week. These things are just as relevant for reducing stress for somewhat obvious reasons. This means that lower levels of stress can improve workplace performance and productivity, so it’s quite a win-win all around.

3. A Shorter Work Week Improves Restedness

Feeling rested is crucial to mental and physical health. When people work longer hours, they may lose valuable sleep time. This is because they have to spend more time catching up on various non-work responsibilities instead of resting.

Even just a little bit of extra sleep goes a long way when it comes to feeling better and energized the next day. Workers who get sufficient rest are likely to experience improved job performance.

Furthermore, studies show how long working hours can even increase sleep disturbances! This means that long hours can be a vicious cycle for someone’s nighttime rest, causing lower sleep quality even when they do try to get to bed on time.

4. A Shortened Work Week Reduces Our Carbon Footprint

A shorter work week could be the positive step forward that the world needs towards improving the environment. Or, at least, that’s what Andrew Barnes, the pioneer, and expert behind a significant part of the four-day workweek movement, says in The Guardian.

To explain this, we can consider the following things that occur in the shorter work week:

The headcount of staff in an office drops, thus reducing the number of vehicles on the road.
Fewer vehicles on the road improve the traffic flow on highways, enhancing productivity and economic activity through faster travel. Research on this topic in New Zealand has supported this theory.
Decreased congestion on the road through shortened commutes reduces the amount of carbon dioxide produced by vehicles and the amount of fuel. This has positive implications for the environment.

Studies have supported this concept; households that have more work hours have way more giant carbon footprints. This is according to analyzed data from the US Bureau of Economic Analysis and Bureau of Labour Statistics. This is because electricity and transportation are the two most significant causes of greenhouse gas emissions in the United States. Both of these things can be decreased with fewer working hours.

5. It Gives You Time To Be Creative

Between the commitments of work, family, and physical health, it can be challenging to find time for creativity. Hobbies and other forms of expression get pushed to the side to focus on earning money and getting enough energy and fuel for work. A shorter work week could potentially free up much more time for this creativity.

People often don’t realize how beneficial creativity is for mental health. Studies have found that the trait allows people to experience higher happiness and life satisfaction. This also increases the amount of motivation that you have, as it gives you a more incredible feeling of purpose in life. This feeds back into improved workplace performance.

6. A Shorter Work Week Can Improve Relationships

Relationships are crucial to mental health. Those who have a tumultuous marriage, for example, are likely to struggle with their psychological wellbeing. In addition, a healthy circle of social support is vital to many people’s lives. Without harmony at home and support outside, it’s tough to keep up the best possible wellbeing.

Research indicates that a shorter work week may benefit marriages, families, and various social circles. Being able to devote sufficient time to a spouse, children, or friends is vital to maintaining those relationships. This healthy social life can then contribute to improved life satisfaction.

7. It Can Improve Workplace Equality

The shorter work week could also reduce the gender pay gap. The Government Equalities Office in the United Kingdom has shown that numerous people desire more flexible working hours to choose to be employed. This especially applies to women, who often have childcare responsibilities at the end of a long day.

While the research here applies to the UK, it’s not hard to imagine that those in the United States may feel similarly. A shorter work week could provide people of all genders the opportunity to split their responsibilities between work and care commitments. It’s not the only solution here, but it can help many people feel that pursuing a career can be worth the juggling needed.

8. A Shorter Work Week Can Contribute To A Happier Retired Life

People can get so caught up in work that they forget life after it. If your entire existence is devoted to either working or getting enough rest so you can work again, you’ll have nothing to yourself when it’s time to retire.

A sense of purpose in later life is crucial to mental health and wellbeing. Older individuals who feel that they’ve wasted their lives at work may suffer additional adverse effects on physical and psychological well-being.

Ultimately, no one wants to feel like their life has been spent in a cubicle or focused on things that, in the end, didn’t matter. A shorter work week could mark a complete change in how people retire and the difference they feel they’ve made in the world.

9. It Reduces The Risk Of Certain Diseases

Long working hours and workaholism are prevalent in numerous cultures across the globe. We already know that this opens people to the risk of physical health issues and potentially fatal diseases. This includes, as studies have shown, heart disease, type 2 diabetes, obesity, and many more.

People who work high-risk jobs or work with potentially dangerous equipment suffer even worse from this. They’re not just at risk of more diseases, but their physical health can be subject to more injury. Research indicates that workplace accidents happen less among those who work fewer hours.

10. It Helps People Engage With Their Work

The very idea that most people hate work and can’t wait for the weekend is a pretty sad concept when you think about it. People spending so much of their lives doing something they ardently dislike is undoubtedly terrible for mental health.

A shorter work week may be the key to encouraging people to engage more positively with their work environment. As tried by Sweden, six-hour workdays saw people taking less time off and doing more for their workplace than usual.

Then, there’s a possibility that we don’t have to dislike our work. Getting a better balance between it and the rest of our lives could be the change necessary to encourage people to enjoy their careers more, even in less-than-ideal circumstances.

Final Thoughts On Some Benefits Of A Shorter Work Week

There are some challenges that a shorter work week poses, and there are certainly downsides to the idea. But, at the same time, the benefits have shown us that it is a concept worth considering. A shorter workweek may be in our future!

15 Positive Behaviors That Make the World a Kinder Place

March 1, 2022 by Kristen Butler

Turn off the news, stop scrolling through depressing social media feeds, and get ready to make the world a better place. You know that you can’t change the world as a whole, but you can brighten the corner where you live by displaying positive behaviors. It’s hard to make a difference when you surround yourself with negativity, but your little light may be the beacon that others draw near during times of adversity.

These Fifteen Positive Behaviors Can Make the World a Kinder Place

It doesn’t take much to get a blaze going when building a campfire. All you need is a spark to start an explosion. Once those around you feel the heat and warmth of your compassion, it will ignite something in them. Together, you can allow the light of positivity to overshadow the darkness. So why not focus your efforts on setting the world ablaze with kindness?

Positive Behaviors to Be a Better Citizen

1. Adopt a Rescue Pup or Kitty

According to the ASPCA, more than 6.4 million animals enter shelters across this country. Sadly, more than 920,000 will be euthanized. Pets provide fantastic support and help you find a bright spot in your day.

Rather than going to a pet store or spending thousands on a pure-bred dog, why not consider giving hope to one of these precious fur babies who might be on death’s row? Adopting a pet is one of the positive behaviors that help make this world a better place, as it shows compassion to something in need.

2. Share with the Less Fortunate Than You

The very act of sharing is a concept that’s been around since the dawn of time. In Luke 3:11, John was speaking to the people. He told them that they should feed the poor, and if they had two shirts, they should give one to their brother. Giving back is an old concept that is still in use today.

Go through your closet and pick out the clothes you don’t wear. Donate them to someone in need of a local establishment that helps people. You can do the same with food. If you’ve been blessed, sharing the blessing you’ve received puts out good karma into the atmosphere.

When it comes to positive behaviors, sharing with someone less fortunate is at the top of the list.

3. Reduce Your Carbon Footprint

There are so many things that you can do to reduce your carbon footprint. First, turn off the water when you’re brushing your teeth, as you’re just wasting resources. Second, turn off the lights and let the light of Mother Nature flood your home.

Not only will this save on your electric bill, but the light from the heavens is free to use. Second, unplug any devices not in use to reduce phantom electricity. There are many little ways to reduce your energy and other consumed resources, as the earth only has so much to go around.

Positive Behaviors to Make You More Grateful

These actions can help you clear your head and make room to be more thankful for your blessings.

4. Keep Your Space Clean

Did you know that how you keep your personal space is a direct reflection of your mental health? Have you ever seen someone who hoards stuff and has it piled all around? They’re suffering from an anxiety-based disorder, and the things you see are just a glimpse of the internal torment.

What you see on the outside directly reflects what’s on the inside. So, take some time and clean your space. There’s something to be said for being neat and organized. Plus, it’s one of the positive behaviors that directly impact your overall well-being.

5. Tun off Electronics

You’re undoubtedly spending too much time plugging into your electronic devices. Why not unplug and get to know the people in your house, neighborhood, and community better?

Too many folks have their nose in a cell phone and miss the beautiful relationships waiting for them. Being present in the moment is one of the positive behaviors that everyone should strive to attain.

6. Practice Gratitude

The concept of wanting more is what drives many people to bankruptcy court each year. Learn to be thankful for your many blessings in this life. Learning contentment will help you in so many ways, and it will be easier to help others when you realize your gifts.

7. Choose Honesty

While honesty doesn’t directly impact Mother Earth, it certainly positively impacts those around you. Learn to be a man or woman of your word. People should know that what comes from your mouth is the truth when you speak.

8. Repurpose, Recycle, and Reuse

Sure, it’s great to go to the store and buy what you need, but many times people throw out good quality things just because they’re tired of them. Have you ever watched those home renovation shows? It’s sickening the suitable cabinets and fixtures busted and tossed out.

There’s still life in many of these pieces, and it helps to show that there’s value in everything but new and old. Get your creative juices flowing and repurpose, recycle, or reuse something.

Positive Behaviors That Increase Appreciation

9. Learn from Others

Did you know that life is all about conversations? It’s time to embrace diversity and learn that the differences in one another can be the blessings we never knew we needed.

It’s fascinating to learn the culture and methods of people different from you, and it helps to teach your children and others the art of acceptance. Different is good because no one wants everyone to be the same, and what a boring world that would be.

10. Travel Wisely

Sure, everyone loves staying in a four-star hotel with all the amenities, but what if you can reduce your carbon footprint and spend time in nature? Don’t take a plane to a far-away land when there’s much beauty to see close to home. Why not plant some flowers or a tree and a beautiful area around you on your next vacation?

11. Move Your Body

Did you know that Western society is known as one of the laziest in the world? According to the San Francisco Chronicle, Americans are content to sit on a couch after they get home from work. Your body should move, and sitting around only adds to illnesses.

Did you know that your body can lock up on you if you don’t move your joints, muscles, and bones? Have you ever seen someone that hasn’t walked in years? Their muscles are atrophied, and it makes walking nearly impossible. You can help reduce obesity and have better mental health by simply becoming more active.

Positive Behaviors to Help You Be a Better Friend

12. Spread Cheer

Did you know that your smile to someone down on their luck can mean everything? It takes little effort to show kindness to others, but these positive behaviors can change the entire atmosphere around you.

13. Stick to the Golden Rule

Many folks have forgotten the golden rule, and it shows by the attitude in society. Remember to do unto others and consider your brother before yourself, as it dramatically impacts the world around you. According to Forbes, Portugal is the friendliest country in the world.

Making friends there is easy due to the pleasant turn of the natives. Wouldn’t it be nice if America made the top ten on that list? Sadly, out of 65 countries studied, the USA came in at 36.

Positive Behaviors That Expand Your Mind

14. Stay Open-Minded

People are all around you with different lifestyles and beliefs, but this doesn’t make them any better or less than you. One of the positive behaviors you must learn is being open-minded to others. It doesn’t matter if someone doesn’t think or believe like you, as you must like them for their individuality.

15. Meditate

Even if you’re trying to make the world around you a better place, you’re going to pick up plenty of negativity throughout the day. It would help if you purged all the toxicity you collect, as it can be mentally and physically draining. Meditation is a great way to clear the mind and spirit from all the garbage you ingest during the day.

Final Thoughts on Engaging in These Kind and Positive Behaviors

What positive behaviors can you utilize that can help to make your day, life, and the world around you a little bit kinder? Helping someone with their groceries who’s having a tough time will undoubtedly put a bright spot in their day. What about giving a coat to someone with an old one full of holes?

If you look around you, you will find tons of things that you can do to help make planet earth more kind and friendly. Sure, you’re not going to change the entire world as it’s an impossible feat, but you can create a little spark that will spread like wildfire.

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

Every day is a day to shine. Shine on!