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How Solar Energy Helps to Create Self-sustaining Cities

December 3, 2021 by Kristen Lawrence

Researchers advise that solar energy could lead to self-sustaining cities popping up around the globe. New models revealed that buildings in the city of Melbourne could provide 74% of their electricity through solar technology.

This technology would apply to individual residences, neighborhoods, and even the entire city. Before implementation, it’s crucial to check your roof first with the help of roofing contractors like the Ludington roofing contractors. If workers install them in roofs, walls, and windows, it could quickly ramp up clean energy throughout the city. If you’re looking for experts in residential shingle roofing Corpus Christi, you may contact A.T Pioneer Roofing.

Researchers from the ARC Centre of Excellence in Exciton Science based at Monash University took part in the study. Collaborators at the University of Lisbon also pitched in. The findings have been published in the journal Solar Energy.

The study marks the first-ever modeling of the feasibility and effect of window-integrated photovoltaics in addition to other solar technologies on a citywide scale. The study reveals that citywide adoption of existing solar rooftop technology could dramatically reduce Melbourne’s emissions. Therefore, it would lessen dependence on electricity produced by fossil fuels. Energy-efficient window replacements in Michigan from Pure Energy Window Company have been designed to significantly reduce heating and cooling costs. Their innovative technology not only enhances insulation but also provides a sleek aesthetic that complements any home style.

Study authors added that comprehensive installments of energy-efficient solar windows would amplify the effect. Photovoltaic technology deployed in building facades could also lower the city’s carbon footprint.

Researchers hope that their models will encourage policymakers, energy providers, construction companies, and building owners to create more self-sustaining cities. Due to greater affordability and availability, installing photovoltaics in both new and existing structures has never been easier. Additionally, adopting comprehensive strategies such as roof repair solutions in Menomonee Falls ensures that these structures are not only energy-efficient but also well-maintained for the long term.

The team compared Melbourne’s electricity needs in 2018 to the potential electricity production using widespread solar energy. They obtained data on Melbourne’s CBD (central business district) from Jemena, CitiPower & Powercor distribution companies. The independent Victorian research body, the Centre for New Energy Technologies (C4NET), provided access to the data.

How Solar Energy Helps to Create Self-sustaining Cities

They found that self-sustaining cities could provide 74% of Melbourne’s building consumption needs through solar power. Rooftop solar would comprise 88% of the electricity, with wall-integrated and window solar providing 8% and 4%, respectively.

The team found that wall and window-integrated solar power performed better in winter months compared with rooftop solar. They delivered more reliable, sustainable benefits and value throughout the year due to less sunlight reduction.

The potential contribution of window-integrated solar increased to 18% in neighborhoods due to tall buildings and window-to-wall ratios. Researchers identified the yearly solar radiation on Melbourne’s building surfaces to pinpoint the ideal areas to install solar panels. They took into account technical constraints and costs in their assessment of self-sustaining cities.

Comprehensive models simulated the solar radiation and PV potential of urban areas in Melbourne. The research team considered various factors, such as the impact of shadows cast by balconies and performance specs of the sun-powered technologies.

Researchers used correlation and linear regression analysis, along with other methods, to determine the relationship between urban indicators and PV potential. The study area included the 37.4 km2 area of central Melbourne, of which 35.1km2 consists of residential and commercial buildings erected in 2019.

The results indicated that the most significant possibility to create self-sustaining cities lies in further rooftop solar development. Many neighborhoods throughout Melbourne already have rooftop solar installed. In fact, rooftop solar additions to the city accounted for most of Victoria’s 72,000 installations in 2020.

Australia Leads the Way in Greener Municipal Planning

Australia ranks highly in sustainability, generating the most solar power in the world. It has eight times the global average of rooftop solar per person, paving the way for self-sustaining cities. The Commonwealth’s Clean Energy Regulator revealed that 2.7 million homes had rooftop solar power installed by the end of 2020. This means that, across Australia, 25% of homes run on solar energy.

Researchers discovered other areas with potential solar installation potential in Melbourne. However, the high-density urban centers had the most significant development prospects. The central business district (CBD), in particular, would benefit from window-integrated solar panels.

“By using photovoltaic technology commercially available today and incorporating the expected advances in wall and window-integrated solar technology over the next ten years, we could potentially see our CBD on its way to net zero in the coming decades,” said lead author Professor Jacek Jasieniak.

The research team believes that rooftop solar technologies will help Melbourne transition to a self-sustaining city.

“We began importing coal-fired power from the LaTrobe Valley in the 1920s to stop the practice of burning smog-inducing coal briquettes onsite to power our CBD buildings, and it’s now feasible that over one hundred years later, we could see a full-circle moment of Melbourne’s buildings returning to local power generation within the CBD, but using clean, climate-safe technologies that help us meet Australia’s Net Zero 2050 target.”

Co-author Dr. Jenny Zhou said: “Although there’s plenty of policies supporting energy-efficiency standards for new buildings, we’re yet to see a substantial response to ensuring our existing buildings are retrofitted to meet the challenges of climate change. Our research provides a framework that can help decision-makers move forward with implementing photovoltaic technologies that will reduce our cities’ reliance on damaging fossil fuels.”

First author Dr. Maria Panagiotidou adds: “In the near future, market penetration and deployment of high-efficient solar windows can make a substantive contribution towards the carbon footprint mitigation of high-rise developments. As the world transitions towards a net-zero future, these local energy solutions would play a critical role in increasing the propensity of PVs within urban environments.”

Final Thoughts on How Self-sustaining cities Run on Solar Power May Soon Become a Reality

Clean energies such as solar power have become cheaper and easier to install in recent years. Many cities, especially in Australia, have made plans to integrate solar to achieve self-sustaining cities fully. If this pattern continues, cities all over the world may soon run on zero-carbon energies.

A study found that in the city of Melbourne, nearly 75% of buildings could generate electricity through solar technologies. So, keep your eyes peeled, as self-sustaining cities may crop up in your area soon.

12 Behaviors Reveal Someone Is Keeping a Secret

December 3, 2021 by Chris Butler

Whether you’re in a new relationship or have been together for years, you may question your partner’s actions. When someone is keeping a secret, they act differently or strangely. However, these deceptive folks seem to follow a pattern, and it’s not hard to figure out when someone is being dishonest with you.

It’s not acceptable to keep secrets from one another when you’re in a relationship. There are some instances where you might not tell something very personal right at the start. Consequently, if you are together for any length of time, there should be nothing hidden, as it will always come out.

Twelve Behaviors Reveal Someone Is Keeping a Secret

Have you been getting some weird vibes from your person? Remember, the ugly truth is still better than a beautiful lie, so you need to confront them. Here are twelve signs that someone is keeping a secret from you.

1. A Person Keeping a Secret Is Defensive When Confronted

If you’ve been suspicious of their actions for a while, you’ll eventually work up the nerve to confront them. During this confrontation, their actions will mean everything. Do they become defensive?

You should expect clear answers when you ask a question, but someone who jumps to their defense is suspect. Additionally, if they become agitated and seem like they’re panicking, you might be close to uncovering their secret.

2. They Avoid Topics About Their Family

At the beginning of your relationship, there are a few reasons why some folks don’t want to discuss their family. When you come from trauma or have a complex background, it’s not the first thing you want to share with people. However, you can’t ignore that there might be another reason they’re so reluctant to talk about their family.

They could be secretive to protect you or want to protect themselves from what you will find. Did you know that most toxic people have poor relationships with their family and few friends? If you’ve linked up with someone with narcissistic personality disorder, they may have few people who are close to them and with good reason.

According to the National Library of Medicine, NPD is the new borderline personality disorder of today. The article says that this individual is so self-absorbed that they have little regard for anyone else. This disorder doesn’t bode well in a relationship, even with family members.

3. They Give too Much Information

Some folks don’t give enough information, and some people give you too much. When their story is so well played and has every detail explained down to the letter, you can’t help but think it sounds well thought out. Why is it that people who lie tend to make their fibs so elaborate?

Now granted, some people prefer to give all the details, but they will do this in all instances and not just one. Trust your gut if your person is sharing too many details regarding a specific situation.

4. You Never Know What Mood They Will Be in if Keeping a Secret

Do you walk on eggshells around this person because their moods are constantly fluctuating? You can go from a hero to a zero in a couple of seconds. One sign that people keep a secret and try to hide things is that they are waffling all over the place with their moods.

5. They Cancel Your Plans Constantly

It doesn’t matter if the plans were made months in advance or a few days; they seem always to find a way to bail on you. They may even ghost you and don’t have the courtesy to show. When someone keeps a secret, they tend to be flighty and not like to make firm plans as things are constantly changing in their world.

6. They Think White Lies Are Okay

Some people think that white lies are okay, but a half-truth is still a whole lie. It would help if you were cautious of anyone that thinks anything deceptive is okay. Spinning the truth or telling white lies should be a big deal.

Anyone willing to lie about the small stuff will have no issue lying about the big stuff too.

7. You’ve Never Been to Their Place

Do you find it odd that they want to always come back to your place, but they would never have you over to their house? Now, if a person lives with their mother or has roommates, then you can understand. However, they will be upfront and honest with you about those matters from the start.

If they act weird anytime you ask to see their place, then you might smell a rat. While you don’t want to assume, some people cheat and have a spouse with kids at home. So, you must be careful.

8. Sometimes They Act Paranoid

If your partner is lying, they can’t fathom that you wouldn’t lie also. It’s because they have a very skewed view of the world. So, in return, they might start being suspicious of you, even if there’s no basis for it.

How often have you heard that someone cheating turns it around and blames their spouse for cheating? Part of it is gaslighting, but the other part is that they believe since they’re guilty that you must be too. Additionally, paranoia can be part of a mental health disorder called schizophrenia.

If you notice that they’re generally paranoid about people, places, or even things, it’s cause for concern. However, just being paranoid about specific topics or situations isn’t a sign of such a condition. According to the Nation Library of Medicine, someone with paranoid schizophrenia has delusions and hallucinations. They state that up to 72 percent of people with this disorder will have these mental disturbances.

9. They Avoid Going Out in Public

Some people prefer to stay home and chill, but be wary if your partner suddenly doesn’t want to go out anymore. There can be conditions like depression that can make someone avoid the public, but you will see other signs of a mental health disorder.

It’s completely normal to go to the movies and dinner, but if you can’t get your partner to do that, something isn’t right. You deserve better than staying home all the time, and it could mean that they don’t want to be seen in public with you.

10. Someone Keeping a Secret Refuses To Commit

Some folks have commitment issues by nature. For instance, they might have grown up in a home that was dysfunctional thanks to divorce, so this will impact them significantly. However, there might be another reason why your new love interest refuses to commit. If you’re stuck in the friend zone, then you need to find out why.

11. They Turn Things Around on You

Gaslighting is when someone takes a situation about themselves and puts it onto someone else. Deflecting is very common from abusive people, and they usually turn it around on you. For instance, they may be keeping a secret about having an affair, and you’re starting to put together the puzzle pieces.

However, when you confront them, they might turn it around and say you’re the one having an affair as you brought it up. They will find some way to turn it all around, so it’s your fault. This is a common tactic used to get the focus off of them and put it on you.

12. They Don’t Like To Take Photos Together

Most couples love to take pictures together. With the age of social media, plastering your photographs on the world wide web seems to make things official. However, if your person constantly comes up with excuses because they don’t want photos, it might signify they’re lying.

Be careful because some folks don’t want any photogenic evidence of their lies. This is especially true of serial cheaters, as they will avoid social media altogether.

Final Thoughts on Signs Someone Is Keeping a Secret

Negative people tend to come with a boatload of toxic garbage. You may not initially see all the signs of a self-centered liar, but you will see their true colors over time. Remember, someone with NPD can be pretty charming when they want to be, and they can make you think that you’ve latched onto a real catch.

Consequently, you will see how much of a nightmare it is to deal with this individual daily after the relationship moves forward. When someone is keeping a secret, they will resort to all sorts of tactics to keep you from uncovering the truth. They will turn things around on you, lie, become defensive, and even become abusive to keep you off their trail.

However, their actions speak loud and clear. If you feel in your gut that something is wrong and things are not as they seem, you should always trust your instincts. These little urgings from your soul are there to protect you, and you should always investigate when things don’t feel right. Your new love may be keeping a secret they don’t want you to uncover.

Study Finds Children Who Eat Fruits and Vegetables Have Better Mental Health

December 3, 2021 by Kristen Lawrence

Research from the University of East Anglia found that eating more fruits and vegetables bolsters mental health in children. The study published in September 2021 marks the first to analyze the link between better nutrition and mental well-being in UK schoolchildren.

The research highlights how eating well improves cognitive function, especially in secondary school children. Researchers found that children who ate five or more servings of fruit and vegetables per day had the best mental well-being.

UEA Health and Social Care Partners led the study in collaboration with Norfolk County Council. The findings have been published in BMJ Journals.

The team investigated the association between fruit and vegetable intake, breakfast and lunch choices, and mental health for the study. They said that public health and school officials should collaborate to develop food plans with high nutritional value.

Ensuring each child can access quality foods before and after school enables them to reach their full potential. Children with better mental well-being will perform at a higher level, both academically and personally.

What the Experts Say About Eating Fruits and Vegetables for a Healthier Life

Lead researcher Prof Ailsa Welch, from UEA’s Norwich Medical School, said: “We know that poor mental well-being is a major issue for young people and is likely to have long-term negative consequences.

“The pressures of social media and modern school culture have been touted as potential reasons for a rising prevalence of low mental well-being in children and young people. And there is a growing recognition of the importance of mental health and well-being in early life — not least because adolescent mental health problems often persist into adulthood, leading to poorer life outcomes and achievement.”

Indeed, previous studies have shown how a poor diet in childhood negatively impacts health later in life. One study by UC Riverside found that children eating a Westernized diet had higher instances of gut dysbiosis. A diet high in sugar in fat led to a less diverse microbiome, which caused a cognitive and physical decline.

Study Finds Children Who Eat Fruits and Vegetables Have Better Mental Health

“While the links between nutrition and physical health are well understood, until now, not much has been known about whether nutrition plays a part in children’s emotional well-being. So, we set out to investigate the association between dietary choices and mental well-being among schoolchildren,” Welch said.

The team analyzed data from the Norfolk Children and Young People’s Health and Well-being Survey for the study. It included nearly 9,000 children (7,570 secondary and 1,253 primary school children) in fifty schools across Norfolk.

The Public Health department of Norfolk County Council and the Norfolk Safeguarding Children Board commissioned the survey. All Norfolk schools had access to it during October 2017.

Children participating in the study self-reported their dietary intake and completed mental well-being assessments. The questionnaires asked about their cheerfulness, relaxation, and personal relationships.

Professor Welch said: “In terms of nutrition, we found that only around a quarter of secondary-school children and 28 percent of primary-school children reported eating the recommended five-a-day fruits and vegetables. And just under one in ten children were eating no fruits or vegetables. More than one in five secondary school children and one in 10 primary children didn’t eat breakfast. And more than one in 10 secondary school children didn’t eat lunch.”

When the team investigated how fruits and vegetables impacted mental health, they also considered other factors. Adverse childhood experiences and home life could create mental distress, they said.

However, even when taking those factors into consideration, fruits and vegetables still bolstered mental health overall.

The Importance of Eating Breakfast and Lunch for Children

Dr. Richard Hayhoe, also from UEA’s Norwich Medical School, said:

“We found that eating well was associated with better mental wellbeing in children. And that among secondary school children, in particular, there was a really strong link between eating a nutritious diet, packed with fruit and vegetables, and having better mental wellbeing. We also found that the types of breakfast and lunch eaten by both primary and secondary school pupils were also significantly associated with wellbeing. Children who ate a traditional breakfast experienced better wellbeing than those who only had a snack or drink.”

In addition, researchers found that secondary school children who had only energy drinks for breakfast experienced poor mental health. Surprisingly, children who had no breakfast at all still had better mental well-being than the former group.

About the Study

“According to our data, in a class of 30 secondary school pupils, around 21 will have consumed a conventional-type breakfast, and at least four will have had nothing to eat or drink before starting classes in the morning,” Hayhoe said.

“Similarly, at least three pupils will go into afternoon classes without eating any lunch. This is of concern and likely to affect not only academic performance at school but also physical growth and development. Another interesting thing that we found was that nutrition had as much or more of an impact on well-being as factors such as witnessing regular arguing or violence at home.”

While no child deserves a problematic home life, the study shows that improved nutrition could have a protective effect on mental health regardless. Hopefully, the research will improve public health and school policies to expand access to fresh, whole foods.

Prof Welch concluded: “As a potentially modifiable factor at an individual and societal level, nutrition represents an important public health target for strategies to address childhood mental well-being.”

Final Thoughts: Children Who Eat More Fruits and Vegetables Enjoy Better Mental Well-being

Most people know that eating more fruits and vegetables will benefit health. However, it’s often difficult to encourage children to eat foods with high nutritional value. If they prefer to eat sugary, processed foods, they might turn their nose up at a plate of broccoli, for example. That’s why it’s essential to establish healthy eating habits from an early age.

The study above highlights the need for children to eat a diet high in fruits and vegetables. It doesn’t just improve their physical health; quality nutrition also provides the fuel their brains need to function correctly.

So, if you have kids, make sure they’re eating their green beans and bananas! Cooking nutrient-dense foods may take more effort, but it will pay off in the long run.

7 Benefits of Using a Tibetan Singing Bowl When You Meditate

December 3, 2021 by Chris Butler

Stress is a given in your life. Between responsibilities for family and work, you’re pulled in countless directions. Could the tranquil chimes of a singing bowl offer the stress relief you need?

Have you ever wondered why sound is often an integral part of many meditating traditions? Many religions incorporate music and chanting into their worship. Some ancient traditions such as Buddhism and yoga use chimes, gongs, cymbals, and drums to help bring practitioners into deeper meditative states.

Some of these practices call this sound bathing. As you concentrate on the steady vibrations of the music or sounds, they keep you present. It’s a beautiful way to drown out negative thoughts as you bask in the tranquil sounds around you.

Origin of These Fascinating Bowls

One of the many things people often associate with Tibet is singing bowls, also called sound bowls. A simple search on the Internet can bring you countless entries about these bowls and their link with the Himalayan country. However, the association isn’t entirely true.

An article published by The Isbourne explains that the connection probably wasn’t invented until the 1970s in America. Sound bowls have been used as gongs and bells in some Eastern cultures for centuries, not necessarily Tibet. As stated in the article, using these metallic or crystal bowls for sound therapy is purely a Western invention.

Finding The Right Bowl and How To Use It

Regardless of their origins, you can benefit from using sound bowls to help you relax. They come in assorted sizes and are often made of brass or delicate crystal. Sound bowls are often intricately carved with Buddhist or other sacred symbols.

Prices depend on the material they are made of, their age, and their artistic design. Vintage bowls and those cut from crystal are usually more expensive. However, You can find a decent sound bowl that is affordable for just about any budget in shops or online.

It would help if you also had a mallet to make your bowl sing. These are often carved from wood with soft padding on one end. Tapping the bowl with the mallet will produce a soothing gong sound while rubbing the outer edge will make “singing” vibrations.

Anyone can use sound bowls for relation and meditative states. The hypnotic hum is soothing and can be just the thing for your frazzled nerves. Bathing in the sound can be a separate session, or you can incorporate it into your relaxation routine.

Putting Your Tibetan Singing Bowl to Use

After you’ve chosen the sound bowl that’s right for you, keep it in your sacred space. Some people have several bowls of assorted sizes to make specific sounds. Having single or multiple bowls is up to you.

While you’re seated and relaxed, have your sound bowl or bowls on cushions or a small table in front of you. Use the mallet to rub along the rim of the bowl gently. This friction produces soft humming noises that sound like an angelic voice. Allow the heavenly song to softly cover you from head to toe.

You’ll feel the stresses of the day melt into heightened awareness. The humming and chimes help quiet your inner chatter and allow you to focus on your intuition. You can enjoy bathing in the sound any time you want, whether it be morning or evening.

The sessions can last for 20 minutes or an hour. Many couples like to use sound bowls as a way to connect on a spiritual level. Do you often feel overwhelmed and stressed at work? Maybe you can keep a smaller bowl at your desk.

During a break, find a quiet place to sit and listen to your bowl. It can help reduce your anxiety and boost your focus for the rest of the day.

Seven Benefits of Using a Tibetan Singing Bowls

If you’re searching for practical relaxation tools, you might consider using these beautiful bowls. They are easy to use, and you can take them wherever you go. Here are seven possible benefits of sound bathing using these bowls.

1. May Enrich Your Meditation

Even if you’ve been meditating for a while, it’s easy to be distracted. Sometimes when you’re trying to sit quietly, your mind fixates on a random thought. Before long, you’ve started an entire internal conversation about your problems and concerns.

Using a vibration bowl can temporarily silence your environment and turn off the chatter in your brain. As you listen to the otherworldly vibrations from the bowl, it helps you focus and fall into a deeper state of relaxation. In a research paper published by Loyola Marymount University, they discuss the influence of Tibetan singing bowls on brain waves, and their effects are hard to ignore.

2. May Improve Your Sleep

Do you often awaken in the morning and feel just as exhausted as you did before you went to bed? Even after you’ve guzzled a pot of coffee at work, you feel like a zombie walking in a brain fog. Maybe you’re one of the millions of Americans who are sleep-deprived.

Many people battle insomnia because they are tense and can’t stop the racing thoughts in their minds. Does this sound like a familiar pattern? If so, Himalayan bowls may help. It’s much more relaxing and satisfying than counting sheep.

Before you turn in, you can treat yourself to a soothing session. The gentle vibrations of the bowls can ease your stressful brain and make you feel peace and tranquility. When you go to bed, you’ll be ready to drift into dreamland.

3. May Help Your Digestion

There’s a distinctive connection between your gut and your brain, explains an article published by Johns Hopkins Medicine. Medical experts call this the enteric nervous system. Issues with your digestive system can affect your mental health and vice versa.

When you’re stressed, your brain goes into survival mode. Your endocrine system pumps emergency hormones into your bloodstream like cortisol and adrenaline. Chronic stress causes a hormone overload and can wreak havoc on your body, including your digestive system.

An overload of these hormones often causes indigestion, constipation, and diarrhea. Listening to the subtle bowl chimes can help lower your stress levels and reduce stress hormone production. Making these bowls part of your meditative routine can be healing to your gut.

4. May Lower Your Blood Pressure

Another hazard of chronic stress is hypertension or high blood pressure. Even if you’re in good physical condition, undue stress can eventually cause your blood pressure to elevate. Over time, hypertension weakens your blood vessels and may lead to coronary artery disease or stroke.

Relaxation techniques, such as sound therapy, works to diminish extra stress. You’ll feel your racing pulse slow to normal as you breathe and relax. Less stress and a slower pulse can lower your blood pressure.

5. May Improve Your Mood

It’s only human to awaken on the wrong side of the bed on occasion. Sometimes, you feel sluggish and grumpy. At other times, your disposition may be sad and melancholy, and you may be depressed.

Did you know that vibration bowl therapy may boost your mood? They produce soothing sound vibrations that encourage a relaxed mind and a feeling of well-being. Just a few minutes of basking in the gentle sounds of singing bowls can help you feel better.

6. May Help with Pain Management

When you’re coping with chronic pain, your outlook may seem bleak. It can put limitations on what you can do. Using singing bowls may be an ideal complementary therapy with what you’re already doing to control your uncomfortable sensations.

According to a study published by Pain Research Management, sound therapy such as singing bowls shows promise for helping those with fibromyalgia. They may have fewer flare-ups and less pain intensity. While sound therapy may not completely alleviate the pain, it can help you cope more easily.

7. May Boost Your Creativity

Are you a creative person, or do you want to boost your creative energy? Some of your greatest inspiration may come from a meditative state. When you use these harmonic bowls, they can heighten your senses and spark your creativity.

Plus, frequent sessions may improve your critical thinking skills. While you use analytical steps to solve problems, you also need a healthy dose of imagination. Both crucial elements can get a boost from singing bowl sessions.

While you’re bathing in the sounds of the bowl, you may want to keep a notepad handy. You may have a burst of inspiration in your meditative state and don’t want to forget it. Jot it down on your tablet and reflect on your ideas later.

Final Thoughts on the Benefits of Singing Bowls

The constant vibrations of a sound bowl can create a relaxing atmosphere your body, mind, and spirit need. Not only will you connect with the sound, but you can gain more profound self-awareness. Singing bowls are just one of the many meditative tools you can consider for your daily relaxation routine.

20 Things Good-Natured People Do That They Don’t Realize

December 3, 2021 by Sarah Barkley

Some people are naturally good-natured, and others have to work for it. It isn’t hard to become a good person, but it doesn’t typically happen all on its own, either. If you want to be a good person, you must make life choices that align with your beliefs and values.

No matter how old you are or what stage of life you are in, you can learn to become a warmhearted person. By understanding what good people do without realizing it, you can consciously make the same choices. After a while, the conscious effort will become a positive habit for you.

The first step to becoming a good-natured person is to want to be one. If you want to be a better person, you have already started the process and can begin working on the traits of a kindhearted individual. As you make positive changes, you’ll notice that the world seems brighter to you and those that encounter you.

Twenty Things Good-Natured People Do That They Don’t Realize

While the world has plenty of people who hurt others, you don’t have to be that way. You don’t even have to return the pain and suffering to those who have hurt you. Despite anything, you can be warmhearted by working on developing the qualities of good natured-people.

1. Good-natured people recognize their strengths.

If you can recognize your strengths, you’ll feel confident and experience positive thoughts about yourself. When you experience this, you won’t be so critical of others, and you’ll radiate positivity all around you. It also helps you avoid unhealthy comparisons that cause negativity and jealousy.

If you want to recognize your strengths, start by making a list. Brainstorm some of your strengths, writing down anything that comes to mind. This brainstorming activity will help you acknowledge and accept the strengths of others, too.

2. Good-natured people know how to communicate.

Good people tend to communicate well in all situations, whether in their relationships or at work. Positive communication takes work and thoughtfulness, but it goes a long way. If you want to get better at communicating, you must work on expressing yourself honestly.

Express your opinions, needs, and wants, but don’t do so in a way that hurts others. When you communicate this way, it starts a productive conversation that can lead to a solution or deepen the relationship.

3. They always think of others.

Warmhearted people always think of other people. While it’s easy to be selfish and do what’s best for yourself all the time, you shouldn’t always do that. You don’t want to give into everything other people want, but you must not do things that’ll hurt other people.

Good people think of other people before they make decisions or do things. They work to understand and be considerate of how their actions will affect others.

4. Good-natured people control their anger.

Warmhearted people are not impulsive or irrational. They rarely act out of anger, and their feelings don’t tend to get the best of them. Since they control their anger, it allows them to treat others with respect no matter what’s happening.

Good people don’t want to fight, either. They will focus on achieving peace and putting everyone at ease when tensions arise.

5. They freely give compliments to others and don’t compare themselves.

Friendly people understand that complimenting others makes people feel good. It also shows that they are excited about the experiences and hard work of others. They want to build other people up and share positivity whenever possible.

Good people also avoid comparing themselves to others. Comparisons lead to self-doubt, jealousy, and other toxic attitudes and behaviors. They can also interfere with your ability to be a happy, calm, and positive person.

6. They naturally trust other people.

Without trust, it’s hard for relationships to flourish or last. Whether it’s a romantic relationship, career connection, or friendship, trust is essential. Kind people recognize that if they trust someone, the other person is more likely to trust them, too.

Plus, good-natured people understand that putting their trust in others can make them feel happier and healthier. Developing connections and knowing you can rely on others can make all the difference in your life.

7. They go out of their way to get things done.

Good people will do whatever it takes to get things done. They’ll go out of their way to do what they said they’d do, and you can always count on them to be responsible.

Generous and kind people will also go the extra mile to help others when they see a need. They might stay after an event to help clean up, or they’ll run out to replace low supplies during an event.

8. They value other people’s differences.

Everyone is different, and good people recognize and appreciate the differences. They value the diverse contributions that come from each person, acknowledging their achievements and empathizing with struggles. Good people also take the time to consider other people’s strengths to determine how they can help the greater good.

They also avoid making comments or jokes about other people’s differences. Whether it’s about sexuality, race, gender identity, relationship status, abilities, or anything else, you won’t hear them participating in the discussion.

9. Good-natured people are always honest.

Good-natured people prioritize honesty. Even when the other person doesn’t want to hear the truth, a good person won’t sugar-coat it or tell a lie. Being honest means that if they end a relationship, they won’t drag it out to avoid an uncomfortable conversation.

While kind people don’t want to hurt others, they recognize the importance of honesty. When being honest allows the other person to move on and start healing, they don’t prolong the situation.

10. They stay positive no matter what’s happening.

Kindhearted people make the best out of every situation, no matter what it is. There are always positive and negative aspects, and they choose to look for the good.

Good people also try to keep a sense of playfulness in their interactions. They recognize that playfulness and lightheartedness make things easier to handle and prevent tension from setting in. It helps other people relax and open up with them, too.

11. They are appreciative of what and who they have in their life.

Good-natured people are thankful for their life as it is right now. With appreciation for their life, they are more positive and easy-going. Plus, their appreciation for what and who they have helps them be full of love.

Being full of love means they don’t want to get even for every wrongdoing. Instead, they want to spread love to everyone around them. You can count on them to appreciate and love everyone in their life, even when tension and problems arise.

12. They are kind to everyone they meet.

Good people are kind to everyone, even if they don’t particularly like the person. They can be kind because they look for the good in others, seeing their full potential. Plus, they show kindness to their loved ones, too.

People sometimes take their loved ones for granted and take their anger or negativity out on them. Considerate people don’t do this because they are just as good at home as in public.

13. They are patient in all situations.

Even with obstacles and challenges, kindhearted people understand that things will work out for the best. They wait patiently and calmly, even when things get tense or don’t go as planned.

Good people are also patient with others. They understand that people make mistakes and have bad days. Since they are patient, people feel comfortable coming to them in their moments of need.

14. They stay in regular communication with their parents.

While you might not initially realize that this is a characteristic of kindhearted people, it’s often a good sign. Good people are respectful toward their parents and grateful for having them around.

15. A good-natured person does not hold grudges.

When someone has hurt them, good-natured people don’t hold grudges. They don’t look for opportunities to pay you back for what you’ve done. Instead, they forgive and move on, avoiding hurting anyone else in the process.

16. They are generous.

A truly good person is generous and willing to give whatever they can. They understand that sharing with others is better than collecting everything for themselves.

If you want to work on being generous, you don’t have to give everything you own. Instead, focus on being open to giving to those less fortunate than you.

17. They show consistency.

A positive person will have the same attitude and behavior no matter where they are. Each time you encounter them, you can expect positivity and kindness. They always treat people the same, regardless of anything else going on at the time.

18. They are polite and use their manners.

Good-natured people are polite and never fail to use their manners. They don’t do this to show off or seem better than others but as an act of respect. Whether they hold the door for someone or thank someone for holding the door, they never miss an opportunity to use their manners.

19. They make friends everywhere they go.

Good people radiate positivity, attracting others to them. People are drawn to positivity and to people that see the good in others. Since these are natural characteristics for kindhearted people, they make and keep friends easily.

They are also accommodating to others, wanting to hear other opinions and ideas. Friendly people don’t only listen, but they also help others and adjust things to adapt as needed.

20. A good-natured person will not beat themselves up.

Warmhearted people don’t beat themselves up when they make a mistake. Instead, they focus on the positive points of all situations. Even when things don’t go well, they look for positivity and know better times are ahead. Plus, they look for learning opportunities so that they can do better next time.

Good people know they aren’t perfect, and they don’t expect others to be perfect, either. Since they aren’t aiming for perfection, they handle mistakes without disrupting their mental health.

Final Thoughts on Things Good-Natured People Do That They Don’t Realize

Being a good-natured person isn’t hard, but you must be consistent. Implement some of the habits of kindhearted people into your life, and you’ll quickly feel happy and calm. You don’t have to focus on all twentu things at once, but try a few at a time.

Remember that even good people aren’t perfect, so you’ll likely slip up and make a mistake sometimes. Please don’t beat yourself up over it because it’ll interfere with your good nature. Instead, focus on resiliency and learning from your mistakes.

10 Exercises for Strong Legs (Without Going to The Gym)

December 3, 2021 by Chris Butler

Do you need to tone and strengthen your legs, but you lack the motivation to go to the gym? Many people want to do something about their bodies, but it often means dragging the kids to a babysitter and finding time after a long day. However, you don’t need to leave your home to get the strong legs you desire.

That’s right, all you need is some willpower, motivation, and you can strengthen your legs right at home. Look around your house and think of activities that can help you have strong legs? Pushing the lawnmower around the yard may seem like a mundane task, but all that walking and resistance from moving the machine can give you quite a workout.

Ten Exercises for Strong Legs

What other things can help you get fit and strengthen your legs? Sometimes, you have to think outside the box a bit. Here are some great at-home workouts that you can do with or without hitting the gym.

1. Swimming

Unless you loathe water, swimming is an excellent choice to help you tone and buff those legs. Some workouts are boring, which is why people don’t stick with them. However, swimming is fun, and you don’t need a babysitter as the kids can splash around with you.

According to an article on Better Health, you use nearly every muscle in your body while swimming. So, it’s clear to see that you can focus on building strong legs and getting rid of flabby arms. For those who have joint problems that feel pain when they do any maneuvers, you may find that the water helps with such issues, as you seem weightless.

Water takes the pressure off your joints and muscles so that you can focus on working out and not the pain. Even if you don’t own a pool, you can borrow a neighbor’s or use one at a local recreation center. If it’s something you love to do as an exercise, you might consider installing an inexpensive above-ground model.

2. Running

Have you ever paid attention to the legs of runners? The next time there’s a marathon in town, watch the leg muscles in these talented individuals. They can certainly have strong legs because they work those muscles constantly. Running is an excellent way for you to build some strength in your lower region.

Other benefits include working your buttocks as well as your arms. Since you can pace yourself, there’s no need to try to win any races. You can go at a speed that’s comfortable for you. If you don’t like running outside when it’s hot or the weather is lackluster, you can get a treadmill for your home.

These are very inexpensive machines that allow you to adjust them according to your pace and resistance. Remember, the more elaborate the features, the more it’s going to cost you.

3. Walking

If running is not for you, most people can enjoy a nice walk. In fact, some experts say walking is better for you because it doesn’t put so much pressure on your knees. Power walking is a combination between running and walking that seems to fit most folks.

Grab a friend and head out on a walk each evening. In just a month, you will see a massive difference in your waistline as well as the strength of your legs. Plus, it won’t cost you a penny to walk every day.

4. Stair Climbing

A fascinating story about determination and the power to lose weight and gain strength comes from Debra Stefan Fitness. Stefan is a motivational speaker and helps people to lose weight. When her 41-year-old, morbidly obese client couldn’t even climb the stairs, she told her to crawl.

The stairs in your home are a fantastic workout for you. For some, the thought of going up and down a flight just once seems unbearable. However, when you use them to exercise, they take on a whole new purpose. Stefan reported that the lady couldn’t walk, so she began crawling up the stairs.

Sure, it was painful, and she wanted to give up. However, on day 25, she was walking up and down with ease. What’s even more impressive is that this lady was in a scooter and almost immobile.

If you have stairs in your home, it may be the key to building those leg muscles and losing a few pounds. Plus, it can improve your mobility if you suffer from a loss.

5. Squats

Squats remain the quintessential exercise to strengthen the lower part of your body. Since you use your legs to go up and down during these maneuvers, you will build muscle. There are many different variations of these traditional moves, and you can add weights for more resistance.

Click to learn how to do squats and other couch exercises.

6. Jump Rope

When it comes to buying exercise equipment, it doesn’t come any cheaper than a jump rope. You can jump in a traditional style, or you can get creative. Have you ever tried double Dutch maneuvers?

When you’re jumping and moving about, you’re working those legs, but you’re moving other parts of your body too. If you want to invest more and get a better rope, you can try the cross rope. These have adjustable weights made into them that can intensify your session.

If you want to burn more calories, try bringing your legs up higher to get those muscles working harder. Other moves like double under and crossover also bring some significant arm action into the game, which can only enhance yet another major muscle group in your body.

7. Leg Press

Now, a leg press is one exercise you will need a machine to do, but it’s worth the cost for such equipment if you want to set up a home gym. One of the benefits of a leg press is that it can target the quads so that few other maneuvers can do.

Additionally, you can adjust the resistance and weights of the machine so that you get a workout that’s just for you. You can add to it as your legs become more muscular, and you can handle more of a challenge.

8. Leg Lifts

This is another maneuver that doesn’t require any equipment, but you will certainly feel the burn. Get on all fours like a dog. Then, you want to kick one leg behind you and hold it.

Bring that leg back into your core and the starting position. Now, do the other leg. You will not only feel your leg muscles working, but you will also get some significant work done on your glutes too.

9. Cycling

Cycling comes with a couple of options, as you can use a stationary cycle when the weather is terrible, and you can use a bike to hit the roads when it’s nice out. Cycling won’t just improve your legs, but it will strengthen your entire body. Another fascinating thing about this workout is that it can help ease anxiety and depression too.

According to So Cal Cycling, there are many benefits, which include the following:

Good workout for beginners
Can enhance focus and concentration by altering brain chemicals
Improves coordination and body balance
It is a great way to manage some medical conditions

Another significant benefit of cycling is that you can bring the kids along. If your child is young, they have seats so they can enjoy the ride. Also, kids of all ages love riding bikes, so it’s an excellent way to get them moving too.

10. Leg Lift

Just lay on your back with your arms and legs straight beside and in front of you to do the simple leg lift. Your legs should always stay together, but you want to bring them upwards towards your abdomen. They should be completely vertical, and then you want to slowly lower them back down to the ground.

Each lift counts as one rep, and you should strive to do fifteen to twenty each session. Not only will your legs get a workout, but you will also feel a tightening as it strengthens your core.

Final Thoughts on Exercises for Strong Legs

Strong legs are essential as you age because many people become immobile due to joint and muscular issues. You can start improving your legs at whatever age, and all it takes is a bit of time and effort. If you don’t want to pay for expensive gym memberships, you can do whatever you want at home.

Have you seen those people on TV dancing and living the high life well into their golden years? These are folks that have made their body a priority and do things to stay in shape. You can find simple things around your home to help you, like the stairs, a lawnmower, or a swimming pool.

If you’re budget-minded, you can try a jump rope or even some kettlebells. Where there’s a will to get the strong legs that are toned, there’s a way. Now, you need to plan out how you’re going to achieve this goal so that you can start your at-home workouts.

15 Quotes That Explain the Importance of Chasing Dreams

December 3, 2021 by Sarah Barkley

Everyone has dreams, but only some people chase them. Life sometimes gets in the way of chasing dreams, especially if you feel like you must put them on the backburner. You might even make excuses about why you can’t go after what you want.

If you make excuses about why you can’t focus on chasing dreams, these quotes can help you. The words of wisdom can help you remember why chasing dreams is so important in your life. However, even if you don’t make excuses, these quotes can help any dreamer stay motivated.

Chasing dreams can help you live the life you want to live, rather than the life someone else wanted for you. Plus, chasing your dreams can help you experience happiness and fulfillment as you work toward something that you find meaningful.

Fifteen Quotes That Explain the Importance of Chasing Dreams

These quotes that explain the importance of chasing dreams will also give you inspiration and motivation. You can use these words of wisdom to help you refocus and overcome obstacles along the way, too. As you work on something you’re passionate about, these quotes will help you remember how important it is to be a dreamer.

1. “You must go after your wish. As soon as you start to pursue a dream, your life wakes up, and everything has meaning.” – Barbara Sher

Everyone wishes for things, but you don’t have to sit back and keep wishing that your life was different. When you know what you want in life, go after it because it’s the only way to make it happen. Once you take the first step toward achieving your dreams, your life will take on a new meaning and become more fulfilling.

2. “Living in your comfort zone can even be more stressful than pursuing your dream. So why are you accustomed to your stagnant life?” – Oscar Bimpong

When you live in your comfort zone, there is no hope of reaching your dreams. If you know you won’t ever get where you want to be, you’ll constantly feel stressed out. You’ll always wish for more, and you will likely feel envious of those pursuing their dreams.

While it might be easier to stay in your comfort zone, you won’t feel better about it. Remember this quote the next time you’re tempted to pass up an opportunity or experience. Go after what you want, or you’ll always find yourself wishing for more but feeling stuck where you are now.

3. “Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning.” – Gloria Steinem

If you don’t have big dreams to chase, you won’t feel excited about the possibilities ahead of you. With wishes for the future, you’ll always find a sense of excitement in your life. The excitement will keep you feeling motivated and inspired as you start planning and tackling each step.

4. “Nothing in the world can take the place of perseverance. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost legendary. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent.” – Calvin Coolidge

The most critical aspect of reaching your dreams is pushing on despite obstacles and setbacks. You can’t give up when things get hard, or you won’t ever get to where you want to be. Persevere and keep trying so that you can live the life of your dreams.

It doesn’t matter how talented or intelligent you are when it comes to chasing your dreams. While those aspects can help, they won’t make everything happen for you. You must keep chasing your dreams and trying again until you’ve reached your goals.

5. “Try to make sense of what you see and wonder about what makes the universe exist. Be curious, and however difficult life may seem, there is always something you can do and succeed at. It matters that you don’t just give up.” – Stephen Hawking

As you chase your dreams, you’ll begin to make sense of the world around you. You’ll understand why things happen the way that they do, and you’ll be curious about the universe. With understanding and curiosity, you’ll always push through, even when things get complicated.

Don’t give up on your big dreams when things get tricky because that’s the most crucial time to keep trying. No matter what, you can always take a step in the right direction, as Hawking explains.

6. “The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your destiny.” – Albert Ellis

You’re in control of your life, even when unexpected things happen. When problems arise, you must recognize that you are responsible for them. You can’t blame others for your problems because you can make a change in your life at any moment.

While other people and things can affect your life, they don’t control it. No matter what happens, you control your actions, thoughts, and behavior. As you chase your dreams, remember that you control your destiny, and no one else can take it away from you.

7. “Know without a shadow of a doubt that what you want most is coming straight to you.” – Katherine Hurst

Have faith that everything you want in life will come to you. As long as you keep chasing your dreams, you can rest assured you’ll achieve them.

8. “It is only when we truly know and understand that we have a limited time on earth – and that we have no way of knowing when our time is up – that we will begin to live each day to the fullest as if it was the only one we had.” – Elizabeth Kubler-Ross

You never know when your last day on earth will be. Don’t waste a single day doing meaningless things that don’t make you feel fulfilled. Embrace each day that you have, and take a step to reach your goal every time.

If you can remember this quote by Kubler-Ross, you’ll remember the importance of chasing dreams. Don’t let a single opportunity or experience pass you by that you might regret later.

9. “The only thing worse than starting something and failing… is not starting something.” – Seth Godin

When you fail at something, at least you can say that you started and gave it a shot. Then, you can try again, learning from your mistakes as you go along. However, if you never get started, you’ll never have learning opportunities guiding you toward your dreams.

10. “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale

Your dreams might take a while to accomplish, but that doesn’t mean you shouldn’t get started. The time passes no matter what you do with it, so make the most of the time. If you don’t chase your dreams, you waste time instead.

11. “The key to realizing a dream is to focus not on success but significance – and then even the small steps and little victories along your path will take on greater meaning.” – Oprah Winfrey

Once you’ve recognized your dream, each step you take toward achieving it will bring new meaning to your life. If you chase your goals, you’ll experience a sense of fulfillment in your life that you wouldn’t achieve otherwise.

12. “If you don’t build your dream, someone will hire you to help build theirs.” – Tony Gaskins

Someone is going to do the thing you dream of, so it might as well be you. If you dream of being a leader, get out there and do it. Otherwise, you’ll end up helping someone else who is living your dream.

13. “Happy are those who dream dreams and are ready to pay the price to make them come true.” – Leon Suenens

When you chase your dreams, you’ll experience happiness in life. While you must put in the effort, it’ll all be worth it.

14. “The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt

If you believe in your dream and yourself, the future belongs to you. Only the people who chase their dreams and go after what they want can achieve this level of success.

15. “If one advances confidently in the direction of one’s dreams, and endeavors to live the life which one has imagined, one will meet with a success unexpected in common hours.” – Henry David Thoreau

As Thoreau advises, remain confident as you pursue your dreams, and you’ll become prosperous. Focus on living your vision, and you’ll find happiness. You must chase your dreams if you want any of your goals to happen.

Final Thoughts on Quotes That Explain the Importance of Chasing Dreams

You are the only person who can decide how your life will go. Take control of your life and keep chasing dreams until you get to where you want to be. Don’t be afraid of failure because each setback or mistake is a learning opportunity.

You never know when you will get one step closer to your dreams, so keep pushing forward. No one else will make your dreams happen for you, so don’t wait for someone else to live the life you want. Make yourself proud by persevering and achieving all of your dreams.

These quotes explain the importance of chasing your dreams and help you find the motivation you need. Even when things don’t go as planned, you’ll find happiness if you stay true to your beliefs and dreams. Keep believing in yourself and taking the necessary steps, and everything else will fall into place before you know it.

15 Positive Energy Quotes to Make You More Confident

December 3, 2021 by Sarah Barkley

Negativity can quickly cause you to lose confidence, making it hard to love yourself. However, positive energy quotes can give you all you need to shift your mindset and boost your confidence. Reading these quotes can help you eliminate self-sabotaging thoughts and rebuild your self-esteem.

Whether you struggle with your body image, financial situation, or anything else, these positive energy quotes can help. When things bring you down, you must find the tools to turn it all around and turn your negative thoughts into positive ones. By breaking the vicious cycle of negativity, you’ll stop hurting your self-confidence and begin feeling optimistic.

The best part about positive energy quotes is that you can reread them anytime you start to feel down. Come back to this page, or print them out for later reference. The quotes will provide an inspiring confidence boost, promoting positive thinking and optimism.

These positive energy quotes will remind you why it’s so important to stay positive. Plus, they’ll help you share your positive energy with others, making the world a better place. The positive energy quotes will give you the confidence you need to overcome anything.

Positive Energy Quotes to Make You More Confident

1. “I can be changed by what happens to me. But I refuse to be reduced by it.” – Maya Angelou

Things that happen in your life are bound to change you, even if you don’t want to change. Experiences and situations will turn you into a different version of yourself, and that is okay. As you learn more about life and gain wisdom, your mindset shifts, and your ideas change.

As you change, you can decide whether the change is good or bad. If you follow Angelou’s advice, you’ll choose to rise above and become a better person during the life change. Otherwise, it can defeat you and make you feel less than you were before.

2. “Positive thoughts, words, and actions create positive feelings. Positive feelings generate positive energy.” – Nozer Kanga

Your thoughts, words, and action determine the way that you feel. If you want positive energy, then you must shift everything in your life to positivity. When you think, speak, and behave positively, you’ll quickly develop positive energy.

3. “One important key to success is self-confidence. An important key to self-confidence is preparation.” – Arthur Ashe

If you want to reach success, you must develop self-confidence. When you’re confident, you’ll believe in yourself and your abilities.

If you need to build confidence and remain positive, you’ll want to prepare for it. Do everything you can to get ready for success so that when the time comes, you’re ready. With preparation, you’ll experience a positive mindset and confidence.

4. “Positive energy is meant to give people confidence and hope, encourage people to love their country, society, and life, as well as to pursue nice things. Everything we do is ultimately for the sake of spreading positive energy.” – Lu Wei

With this positive energy quote, you’re sure to experience confidence and spread it to others. It gives you hope for the future and allows you to love your life as it is right now. You’ll also find the confidence you need to pursue good things in life.

5. “Energy is contagious, positive and negative alike. I will forever be mindful of what and who I am allowing into my space.” – Alex Elle

You owe it to yourself to take inventory of the people in your life. Every person you encounter throughout the day radiates energy that can affect you. If you notice that certain people breed negativity, you’ll be less likely to let them into your space.

As Elle says, focus on being mindful of the people and things you allow into your life. When you make this change, you’ll notice that you feel more confident and optimistic.

6. “The positive energy and love we give to others, heals our own wounds.” – Angie Karan

When you interact with others, make sure to spread positive energy. By applying positive energy and love to others, it’ll help you feel better, too. Never underestimate your ability to heal by being kind and showing love to those around you.

7. “Always be yourself–express yourself, have faith in yourself. Do not go out and look for a successful personality and duplicate it.” – Bruce Lee

When you stay true to who you are, you’ll experience confidence and optimism. Express your thoughts, have faith in who you are, and don’t strive to be like anyone else. When you stay true to yourself, you’ll feel better about who you are, boosting your confidence.

8. “We have to water the right seeds. If we do that, we can shift our habit energy—that negative loop that contributes to our suffering into mindfulness.” – Karen Rinaldi

If you want to experience positive energy and confidence, you must nurture the right areas of your life. By promoting negative thoughts and ideas, it hinders your self-esteem and positive thought process. However, if you stimulate the right areas of your life, it’ll help you shift from old, limiting habits to positive ones.

9. “With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.” – The Dalai Lama

If you realize your full potential, it’ll boost your confidence and help you radiate positive energy. Use this positive energy quote to help you remember what you are capable of, and it’ll help you stay positive moving forward.

10. “I think that the power is the principle. The principle of moving forward, as though you have the confidence to move forward, eventually gives you confidence when you look back and see what you’ve done.” – Robert Downey Jr.

One of the best ways to make yourself feel confident is by pretending to be confident already. If you move like a confident person, you’ll experience a positive boost to your self-esteem. You might not realize the improvement right away, but when you look back, you’ll see what a difference it made.

11. “You must maintain a state of happiness, a state of joy to let the positive thoughts emanate from your mind. If you are in a state of joy, your thoughts emanate positive energy, and you can influence others without much effort.” – Girdhar Joshi

You can choose how you feel, so choose happiness and joy to radiate positivity and feel optimistic. When you feel joyful, you can influence others positively, too.

12. “We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face … we must do that which we think we cannot.” – Eleanor Roosevelt

When you feel afraid, it might be due to a lack of confidence. If that is the case for you, remember this quote to help you develop positive energy and self-confidence.

Each time you’re afraid but face the fear anyway, you’ll gain self-esteem and positivity. You’re strong and courageous enough to face anything that comes your way.

13. “We can bring positive energy into our daily lives by smiling more, talking to strangers in line, replacing handshakes with hugs, and calling our friends just to tell them we love them.” – Brandon Jenner

The best way to develop positive energy is to follow Jenner’s advice. Smile at everyone you see, talk to people in public, give hugs whenever you can, and be a good friend.

If you do these things, you’ll experience more positive energy and spread it throughout the world. You’ll also notice a boost in your self-confidence as you start to enjoy and love life more.

14. “Your inner thoughts aren’t truly hidden. Their essence reflects in your energy. Energy speaks what you don’t.” – Drishti Bablani

Even if you don’t say what you are thinking, you can’t entirely hide your thoughts. The things you think about can reflect in your behaviors, attitude, and mindset. If your thoughts are negative, you’ll radiate negativity and experience a loss of self-esteem. However, if you focus on positive thinking, you’ll experience positive energy and increased confidence.

15. “Don’t be distracted by criticism. Remember–the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar

Criticism from other people can take a toll on your confidence levels. However, if you can remember this quote by Ziglar, you’ll feel better about who you are.

When people criticize you, it’s often because they are jealous of you. They might not have enough confidence to do what you do, so they try to bring you down. If you can remember this quote, you’ll be more resilient to unwarranted criticism.

Final Thoughts on Positivity Quotes to Make You More Confident

Everyone needs a boost of positive energy and confidence sometimes. Life gets hard, and people can be harsh, but you should remain confident through it all. Remember your worth and what you are capable of, and nothing will stand in your way.

As you read through these positive energy quotes, remember the ones that help you feel better. If you can remember these words of wisdom, you’ll always feel confident enough to do whatever you set your mind to. Don’t doubt your ability, and don’t change who you are because you should be optimistic as you are right now.

11 Stretches That Drain Your Lymphatic System and Improve Lymph Flow

December 3, 2021 by Chris Butler

Your lymphatic system is like the clean-up crew of your body. It’s responsible for moving waste and toxins out of your tissues and back into your bloodstream. Helping your lymphatic fluid drain better will improve your overall health. Here are some yoga poses you can do to improve your lymph flow.

What are the functions of the lymphatic system?

Your lymphatic system has several important jobs.

Transfers proteins and fats: Lymph fluids coming from your digestive system contain protein and fat. These get absorbed into the lymph flow and transported to your bloodstream for removal.
Keeps up your fluid levels: Your lymphatic system collects fluids and pushes them back into your bloodstream, where it’s then circulated throughout your body.
Protects your body: Your lymphatic system is part of your immune system. It creates lymphocytes or white blood cells to fight off bacteria, viruses, or any other dangerous antigens that might enter your body and make you sick.
Removes waste products: Lymphatic fluid carries waste products and other abnormal cells into the bloodstream and out of your body.
Prevents diseases: Growing evidence suggests that your lymphatic system contributes to preventing several diseases, such as cancer metastasis, inflammatory disorders, and lymphedema.

What conditions do you improve by stimulating lymphatic fluid drainage?

People who suffer from specific ailments benefit from lymph flow drainage. These conditions include

Skin problems
Fatigue
Sleep disorders
Stress
Fibromyalgia
Migraines
Arthritis
Digestive issues

Eleven Stretches That Drain Your Lymphatic System and Improve Lymph Flow

Your heart pumps oxygenated blood around your body, but your lymphatic system relies on your muscle tissue to carry fluid to the lymph nodes in your body. That’s why stretches and yoga poses are critical for lymph flow because as your muscles flex, the lymph drains.

1 – Downward dog yoga stretch

This yoga pose allows the lymph flow to move through your lymph nodes and cleanses them. Here’s how to do the downward dog. Stand straight, then slowly bend down, reaching out with your hands and walking your hands out in front of you. You will feel the stretch in your legs, back, and arms. This pose gets the lymphatic fluids on the move down into your nose and throat area. Hold this yoga pose for one to three minutes, all the while breathing deeply. Slowly move back into a standing position. Repeat the pose five times.

2 – Cat and cow yoga pose

Get on your hands and knees. Gently contract the muscles in your stomach and arch your back upwards to stretch your hips and spine. This helps release lymph flow in those areas of your body. Move your head slowly down as you stretch. This will help release any build-up fluid in your neck, armpits, or your upper chest areas. Hold this pose for three minutes.

3 – Forward bend yoga pose

Standing straight, slowly bend down until your head is resting on your lower legs below your knees. This full spinal stretch allows the lymphatic fluid to circulate. Relax and hold this position for 3 minutes. Then slowly roll up inch by inch until you’re standing. Once you’re straight, your lymph flow gets a good cleanse when you’re standing straight again.

4 – Neck rotations

Sit crossed-legged on the floor. Take a deep breath and gently turn your head to the right. Hold this position, counting slowly to five. Exhale and bring your head back to the center. Repeat this neck stretch, turning your head to the left. Do this stretch four or five times on each side.

5 – Hip abduction stretch

Lay down on your back. Put your arms next to your body, and your legs should be straight in front of you. Slowly inhale and then slide your right leg along the floor and out to one side. Exhale and slide your leg back to where it was in front of you. Repeat this hip abduction stretch on the other leg. Do four repetitions on each side.

6 – Shoulder shrugs

Sit on the floor. Relax and inhale slowly as you pull up both of your shoulders towards your ears. Hold for one minute, then exhale as you slowly lower your shoulders back to their original position. Repeat this lymphatic drainage stretch at least ten times.

7 – Bent knees stretch

Lie on your back. Bend your knees with your feet flat on the floor. Slowly bring your right knee to the side so that it falls to the side. Then slowly bring your leg back to the center. Repeat with your left leg. Do this stretch five times on each side. Be sure to relax and do this stretch slowly. This motion encourages the lower torso lymph flow to drain and circulate in your legs.

8 – Legs up on the wall stretch

Lay a rolled-up towel under your hips as you rest your legs up against the wall. Be sure you’re not too close to the wall, or you won’t be comfortable. Keep your head and neck in a restful position. You should be able to put a small orange under your chin if you’re doing it correctly. Stay in this position for five minutes or longer if you’re feeling comfortable. Close your eyes and take deep breaths. This pose drains the lymph flow from your legs and feet and cleanses your lymph nodes.

9 – Torso lift or bridge pose

Whatever you like to call this pose, it’s a great way to get your lymphatic system draining. It helps open up your lungs so you can breathe deeply. Lie on the floor on your back with your knees bent. Lift your torso off the floor and hold. Count to ten, then slowly place your torso back on the floor. Repeat this stretch five times. Be sure to do this slowly and to breathe deeply.

10 – Bow pose

The bow pose helps drain your lymph system close to your chest. Lie on your stomach. Slowly pull your arms behind you and clasp your hands together while you gently arch your back. Your legs should lift off the floor at the same time your arms do. The name of this pose is a bow because your body looks like a bow. This stretches your arms, your spine, and your neck. Hold to the count of ten, then slowly release your hands and relax with your arms out behind you on the floor. This pose stimulates your thymus gland, which is the gland between your lungs that produces white blood cells which battle infections and diseases in your body.

11 – Child’s pose

Use this pose as your last one to get that final stretch. This pose gives your entire body a good stretch and a feeling of relaxation. Bend down on your knees, resting back on your feet. Gently move your arms forward onto the floor in front of you, stretching ahead with your arms out in front of you. Relax and breathe slowly. Hold as you count to ten. Repeat this pose five times or more if you feel like it’s helping you relax. This pose compresses your stomach and enhances your lymphatic circulation. You can gently rock your forehead on the floor to help increase sinus drainage.

Modified supported child’s pose.

Other ways to encourage lymph flow

Besides stretches and yoga poses, you can do other things to promote lymph flow.

Regular exercise: Exercise promotes good blood flow and breathing so that your lymph flow increases all over your body.
Cold and hot showers: Taking a hot shower dilates your blood vessels while taking a cold shower constricts them. Alternating between a hot and cold shower is like a pump for your body to move the lymph through your lymphatic system.
Dry brushing your skin: Dry brushing stimulates your body to sweat and releases harmful toxins. The brushing also opens up your pores. These things enhance your lymphatic system’s ability to cleanse.
Drink water: When you drink water during the day, you will improve your lymph flow and reduce water retention in your body.
Deep breathing: Deep breathing helps the flow of lymph fluid from your chest away into your bloodstream. It helps neck swelling or headaches.
Manual lymphatic massage: This technique assists your lymphatic system to function properly and helps your body remove excess fluids back into your bloodstream.

Eat foods to help your lymph flow

According to research, your lymphatic system serves as a bridge between your metabolic function and related inflammation. So eating healthy foods to help support wellness is an essential part of living. Here are just a few foods to add to your regular diet.

Almonds
Garlic
Brazil nuts
Ground flaxseeds
Leafy greens
Low sugar fruits like berries
Avocados
Cranberries
Citrus fruits

Final Thoughts on Stimulating Lymph Flow

Your lymphatic system is your body’s clean-up crew. It removes the toxins and waste that build up in your lymph nodes. Lymph fluid contains white blood cells plus other cells that help boost your immune system. Your lymphatic system needs your muscle’s movement to enhance the lymph flow out of your tissues and back into your bloodstream. This is why stretches and yoga poses are so important. A healthy lymphatic system protects you from infections, diseases, and other illnesses.

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