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Neuroscientists Use Brain Stimulation to Increase Cognition

December 1, 2021 by Kristen Lawrence

Researchers have found that brain stimulation may help treat a variety of severe mental illnesses. Neuroscientists discovered that combining artificial intelligence with targeted electrical brain stimulation could enhance cognition. The University of Minnesota Medical School and Massachusetts General Hospital collaborated on the study.

The pilot human study included twelve patients undergoing brain surgery for epilepsy at Massachusetts General Hospital in Boston. For the procedure, doctors place hundreds of microscopic electrodes throughout the brain to record activity. This data also helps them pinpoint the origin of seizures.

Alik Widge, MD, Ph.D., an assistant professor of psychiatry and member of the Medical Discovery Team on Addiction at the U of M Medical School, led the study. Widge collaborated with Massachusetts General Hospital’s Sydney Cash, MD, Ph.D., an expert in epilepsy research. Darin Dougherty, MD, a clinical brain stimulation expert, also participated in the study. The findings have been published in Nature Biomedical Engineering.

The team identified a brain region called the internal capsule, which improved cognition when activated by small jolts of electricity. The internal capsule, located deep within the brain, serves as a communication pathway. It assists in communication between the cerebral cortex and brainstem areas, an essential component for physical movement and sensory processing.

This part of the brain also governs cognitive control, the process that enables a person to shift between thoughts and behaviors. In people with severe mental illnesses, such as depression, this part of the brain functions abnormally.

“An example might include a person with depression who just can’t get out of a ‘stuck’ negative thought. Because it is so central to mental illness, finding a way to improve it could be a powerful new way to treat those illnesses,” Widge said.

Neuroscientists Use Brain Stimulation to Increase Brain Function

For the study, the team developed algorithms to record patients’ cognitive control functions after stimulation. They tracked the data from both their actions and brain activity directly. This method provided stimulation boosts when the patients performed poorly on cognitive control lab tests.

“This system can read brain activity, ‘decode’ from that when a patient is having difficulty, and apply a small burst of electrical stimulation to the brain to boost them past that difficulty,” Widge said. “The analogy I often use is an electric bike. When someone’s pedaling but having difficulty, the bike senses it and augments it. We’ve made the equivalent of that for human mental function.”

The study marked the first ever to discover the following:

Targeted brain stimulation can enhance brain function in areas linked to mental illness;
Cognitive enhancement works particularly well in specific parts of the internal capsule brain structure; and
A closed-loop algorithm used as a controller proved doubly effective compared to stimulating at random times.

Some patients in the study suffered from severe anxiety along with epilepsy. However, when researchers gave them brain stimulation, they reported a dramatic decrease in anxiety. Instead of focusing on their distress and anxious thoughts, they could shift their attention to what they wanted.

Widge says this method could help patients with severe anxiety, depression, and other disorders that don’t respond to traditional treatments. This research should provide hope for people with mental illnesses that severely impact their quality of life.

“This could be a totally new approach in treating mental illness. Instead of trying to suppress symptoms, we could give patients a tool that lets them take control of their own minds,” Widge said. “We could put them back in the driver’s seat and let them feel a new sense of agency.”

Future of Brain Stimulation

The next step in the research will involve clinical trials. The Food and Drug Administration (FDA) has already approved the target for improving cognition using brain stimulation. This means that once a trial receives final approval, they can perform research using existing tools and devices, such as AI. So, translating the results into real-life medical practice could happen quickly.

“The wonderful thing about these findings is that we are now in a position to conduct clinical trials to further demonstrate the effectiveness and then hopefully move to help treatment-resistant patients who are in desperate need for additional interventions to treat their illnesses,” Dougherty said.

Other Ways to Ensure a Healthy Brain

Not everyone can access brain stimulation technologies for improved mental health. So, we have a few tips for increasing cognition within your control:

Eat a healthy diet. If you want a healthy mind, you need to feed it the right fuel. You’ve probably heard it a thousand times before, but stick to fresh, whole foods and ditch the processed stuff. You’ll feel mentally sharper and more precise if you nourish your mind and body with natural, unadulterated foods. Think fruits, vegetables, nuts, seeds, whole grains, lean meats, and unpasteurized dairy.
Use your brain wisely. Many people don’t think about how their daily habits affect their mental health. For instance, mindlessly scrolling on social media or watching TV will reduce cognition. Studies have previously linked excessive screen time to poor mental health. Instead, read a book, go for a walk in nature, or do a crossword puzzle to stimulate your brain.
Exercise regularly. In addition to eating well and maintaining mental health, you’ll need to move your body. Sedentary lifestyles can lead to obesity, diabetes, and other health problems, which adversely affect cognition. Make sure to get at least 150 minutes of moderate to intense physical activity each week.

Final Thoughts on How Neuroscientists Boost Mental Health Using Electrical Energy

Everyone wants a healthy brain, but for people with severe mental illnesses, it often requires medical intervention. In a groundbreaking study, neuroscientists from Massachusetts General Hospital and the University of Minnesota have discovered how to improve brain function with electrical stimulation. The study involved 12 epilepsy patients undergoing surgery. When the doctors stimulated a brain region called the internal capsule, they noticed remarkable cognitive improvement. The patients had lessened anxiety and could think more clearly.

The study authors hope that the technology will become available in mainstream medical practice soon. A clinical trial should help expedite this process.

How to Make Fluffy Avocado Pancakes from Scratch

December 1, 2021 by Kristen Lawrence

Have you ever tried avocado pancakes before? If not, they’ll surely win you over with their fluffy, moist goodness! Not to mention, avocados pack a punch when it comes to nutrients and healthy fats.

If you’re ready to try this unique spin on a traditional breakfast dish, read on for the recipe below!

How to Make Fluffy Avocado Pancakes from Scratch

Here is how you can serve up these delicious avocado pancakes.

Supplies you’ll need:

Large bowl
Spoon
Chef’s knife
Immersion blender
Electric or hand whisk
Pancake griddle or pan
Ladle

Ingredients for pancakes:

One ripe avocado
1/4 cup maple syrup
2 tbsp baking powder
1/4 tsp salt
3 cups oat flour
2 cups plant milk (whichever you prefer)
1 tbsp lemon juice

Directions for avocado pancakes:

Cut the avocado in half and remove the pit. (Pro tip: your knife can do this easily. Hold the knife about eight inches above the pit and whack it with the knife, keeping your hands clear. The blade embeds in the pit; simply twist the knife to remove it).
Next, scoop the fruit out of the skins, place them in the mixing bowl, and use a hand mixer or immersion blender to blend.
Once they’re smooth and creamy, add the maple syrup and baking powder.
Now pour the salt, oat flour, and plant milk into the mixture.
Use an electric or hand whisk to mix all the ingredients.
Once they’re thoroughly combined, add the lemon juice and whisk the mixture thoroughly.

Ingredients for topping:

3/4 cup Greek yogurt
1/4 cup Maple syrup
1 tsp vanilla
1/4 tsp ground nutmeg
1/4 tsp ground cloves
Shaved chocolate
Crushed hazelnuts

Directions for making the topping:

Place the Greek yogurt into a bowl. Next, add the maple syrup, vanilla, ground nutmeg, and cloves.
Mix all the ingredients with a small spoon. After they’re thoroughly combined, set aside for now.

Time to Cook the Pancakes!

After all the prep, it’s time to get to the good stuff. First, put a dab of butter or oil into the pan. Grab a ladle and spoon the pancake batter onto the griddle or pan. Use the spoon to flatten and form it into a circle—Cook for a few minutes on each side. Depending on the size of your pan or skillet, you could make multiple pancakes at once to save time.

Cook however many you’d like, then plate them and serve. Pour the Greek yogurt mixture on top for an extra treat. Sprinkle shaved chocolate and crushed hazelnuts for the final addition to this culinary masterpiece. Enjoy!

Tips for Making the Best Avocado Pancakes Ever

If you’re cooking multiple pancakes, make sure not to crowd them. Leave a couple of inches between each one, so they don’t merge into a giant pancake!
Make sure you have fresh baking powder. If it’s old or expired, you’ll wind up with flat, dense pancakes. We all want light, fluffy pancakes in our lives, so check the expiration date first!
Blend the pancake batter thoroughly to avoid lumps or clumps. You may want to blend the dry ingredients first, then add the wet ones for best immersion.
Invest in a pancake griddle. You can undoubtedly make avocado pancakes in a pan, but you’ll get more surface area with a grill. It’ll save you time and create the perfect golden pancakes you’re looking for.
Clean the skillet or griddle between batches. If you don’t, you’ll have built-up butter or oil residue, which will start to burn. Wipe the skillet with a paper towel and add more butter between batches.
Don’t overcook your pancakes. This seems like a no-brainer, but it’s very easy to scorch such a delicate food. Turn them over when they’re starting to get dry around the edges, and you see bubbles on the raw side.
If you’re using coconut milk, opt for the refrigerated kind – it’s not as thick as the canned milk.

Avocado Nutrition Facts

Some people might think of pancakes as a dessert, but you can easily make them healthy. Not to mention, if you’re following a specific diet, you can customize them with sugar-free, low-carb options. No matter what dietary preferences you have, avocados provide plenty of vitamins and minerals. Let’s talk about the plentiful health benefits of this superfood.

A 100-gram serving of avocados contains the following nutrients:

Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Vitamin B5: 14% of the DV
Potassium: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
15 grams of healthy fats
It also contains trace amounts of magnesium, manganese, copper, iron, zinc, phosphorous, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).

Avocados are one of the best sources of heart-healthy fats in the world. Most of the fat in avocados is oleic acid, also found in olive oil. This monounsaturated fatty acid can reduce inflammation and possibly lower cancer risk, according to studies. Another benefit of these healthy fats is that they don’t oxidize under high heat. That’s great news for making avocado pancakes!

Finally, avocados contain a fair amount of soluble fiber – about 7 grams, or 27% of your RDA. Soluble fiber feeds beneficial gut bacteria and keeps you satiated for more extended periods. A high-fiber diet reduces the risk of many diseases and also keeps blood sugar in check.

Final Thoughts on Making Fluffy Avocado Pancakes That Will Melt in Your Mouth

You may not think of avocado pancakes as a healthy food, but they have many essential nutrients. These pancakes contain all-natural ingredients such as avocados, Greek yogurt, and plant-based milk, so you can feel good about eating them! Not to mention, the fresh spices and nuts for the topping add plenty of flavor to this popular breakfast food.

If you’ve wanted to branch out and try new breakfast recipes, we hope you’ll try this one! With Christmas coming up, these green avocado pancakes make the perfect festive meal to surprise your whole family with.

Have You Befriended a Loyal Person? Look for These 10 Traits

November 30, 2021 by Deborah Tayloe

Do you have a friend who is a positive influence in your life? They’re the person who is trustworthy, loyal, and always by your side. When you find someone who has your back and walks with you through life without judgment, you’ve found a gem.

In a world where disloyalty runs rampant, it’s nice to find a loyal person to call a friend. The loyalty that this person has towards you is not easily found and should be treasured. How do you know if your friend is one of the loyal ones or if they have a hidden agenda?

Ten Telltale Signs That Your New Friend Is a Loyal Person

Well, it’s not always easy to tell if someone is true blue. Many folks will use you to their advantage, but you must use your inner voice and allow your gut instincts to direct you. Here are ten traits that you will find in a loyal person, and you may be surprised to see all or some of these in your friend or lover.

1. A Loyal Person Masters Empathy

A loyal person has mastered the art of empathy, so when things go good in your life, they’re happy for you. You will never see them jealous or upset just because the Universe opened blessings on you. Even if their world is in shambles, they will still be loyal enough to cry with you or rejoice in your strokes of luck.

Loyal individuals can put themselves in your shoes and see both the positive and negative things you experience. They can understand you differently as they can sympathize with both the good and things you manage, but they won’t judge you or think any differently.

2. They Display Humility

Folks who aren’t arrogant are humble. When they receive an award for a job well done, they don’t flash that award for all to see. They would never consider name-dropping to make themselves sound superior, which is typical of toxic friendships.

While they may have a bank account with more money in it than you’ve ever seen, they won’t dare brag about their wealth. It’s okay for a person to have good self-esteem and be confident, but there’s a staunch difference between confidence and egotism, and they’ve mastered it.

Think of the many Hollywood stars that were successful but obnoxious. Now, think of those who attained success but never let it affect their humble nature, like Oprah Winfrey. A loyal person will remain humble and never let their accomplishments make them arrogant.

3. A Loyal Person Values Honesty

What good is it to have a friend if they’re not honest with you? While you know that most foundations of any relationship build upon things like trust, did you know that it can encourage good behavior? Brigham Young University conducted a study under the direction of Dr. Julianne Holt-Lunstad and reported on IPL.

The study was to see the benefits that good friends have on your life. Dr. Holt-Lunstad found that those who had honest friends were less likely to have depression and stress, and they were more likely to encourage you to have good habits. You’ve known that having a friend that walks on the wild side can rub off on you, but it seems that having a friend with positive attributes is also infectious.

4. They’re Dependable

Isn’t it nice to have someone in your corner that you can count on every word they say? If they tell you that they will take you to dinner and a movie at a specific time, you can ensure they will be there. Whatever promises they make to you, they stand good on their word.

You know that when they tell you something they will say or do, it’s as good as gospel. It’s nice to have someone who honors the spoken word and has good follow-through.

5. They Respect Boundaries

Having boundaries is a good thing for your protection. However, it can be challenging to find a person that respects your limits and doesn’t try to push them for you. The loyal person must respect your values, principles, and beliefs, as they too have such morals.

Everyone needs a sense of identity and personal space, and this individual respects those needs. According to an article on Psych Central, when you’re in a relationship, boundaries are essential. They include the following things:

Considering the other person’s feelings
Demonstrating gratitude
Making honesty a priority
Allowing sufficient room for independence to thwart codependence
Showing respect for each other’s opinions, viewpoints, and feelings.
Never gaslighting or blaming the other person but taking responsibility for their actions.

6. A Loyal Person Likes Routine and Structure

Some folks feel stifled by the predictable nature of friendships. However, a loyal person likes routine and structure as it makes them feel safe. They’re satisfied and find comfort in the patterns you’ve established in your relationship, and they don’t see it as dull.

Did you know that routines are very healthy for you? While everyone loves the free-spirited person, there’s something to be said for those who keep a structured schedule. An article published by Northwestern Medicine states that those who utilize routines are often the people who have less stress, have healthier sleep schedules, and have all-around better health.

7. Makes You Part of Their Life

There are so many people involved in friendships and relationships that want to be included. Have you ever been in relationships where you felt you were on the outside looking in? The loyal person sees you as an essential part of their life, so they will include you in many things that they do.

They want to make sure that you feel wanted and included, and they go out of their way to ensure that you are a part of their life.

8. They’re True Blue

Some people try to put on a façade and be something they’re not to impress others. However, you won’t find that in a loyal friend. They believe in being authentic, and what you see is what you get. The bond and emotional connection you have with this person are unique.

You can tell them your deepest desires and secrets and not fear they will look at you any differently. Not only does this person believe in you, but they encourage you to shoot for the stars. They’re like a cheerleader in the stands watching you play football, and you know you’ve always got their support.

This person lets you be honest, too, as you can let go of your ego as you have no one to impress. Together, you both have learned to share and respect the differences, but you know this person is the picture of loyalty as they love and accept you with no strings attached.

9. A Loyal Person Is Selfless

A person who has mastered being loyal knows the art of being selfless. They put the needs of others before themselves, as they use their heart to do the thinking and their actions come from their soul. They genuinely care about your feelings and happiness, so they want to make sure their actions or words won’t do anything to destroy it.

If you’re in a romantic relationship with someone selfless, you will notice that they worry more about your happiness than theirs, and they want to make sure that you feel safe and loved by them. Additionally, this is the kind of individual that would never even think about cheating on you.

10. They Know It’s Okay to be Vulnerable

Vulnerability comes with uncertainty, and when you put yourself out there, there’s always a risk that you will be judged or embarrassed by the other party. However, someone who is loyal knows that their past experiences might be what helps you to get through your troubles. They don’t mind digging up skeletons from the past and making themselves compromised if it’s helping someone else.

Final Thoughts on Knowing the Traits of a Loyal Person

It’s so easy to find people who are disloyal to befriend, but when you find someone who is loyal and eager to accept you as you are, then you’ve found a treasure. When someone displays a faithful nature, they know that it’s okay to be vulnerable. They express humility, empathy, honesty, and selflessness.

One of the best qualities of a loyal person is that they do what they say they will do. How many friends have you had in your life that canceled on you last minute or ghosted you and didn’t show? When you find someone who stands by their word, and you never have to doubt, you have found a friendship that can last a lifetime.

If you’re so lucky to find this person in a romantic relationship, then you know that they won’t cheat on you. This is the kind of person you grow old with and raise a family, as they get you on a level that few ever have before. If you have such a loyal individual in your life, hang on to them.

15 Small Diet Changes That Will Make You Feel Great

November 30, 2021 by Chris Butler

Have you ever dieted in the past and ended up gaining back what you lost? Realize that your diet failed, not you. How can you change your eating habits and improve your health?

Fifteen Small Diet Changes To Enhance How You Feel

Do you feel sluggish and have unexplained aches and pains? Maybe your diet is to blame. Here are fifteen ways you can change your diet to feel great and still be satisfied.

1. Only Eat When You’re Hungry

Your body is a unique machine that is hardwired to tell you when it needs food or water. When you run on empty, you’ll feel your stomach growl, and your brain will register that you need food. After a meal, your digestive system will send signals that you are satisfied.

However, many people eat out of habit, boredom, or emotions. It’s easy to rack up empty calories while watching tv and mindlessly grazing. One of the most straightforward diet changes you can make is eating only when you feel hungry and stopping when you’re full.

2. Keep Portion Sizes in Check

If you measured your regular meal portions, you might be surprised at how much you’re eating. According to an article published by Food Insight, amounts in the American diet have increased dramatically since the 1960s. The more food you have on your plate, the more you’re apt to overeat, warns the article.

The best way to regulate your portions is to use standard measuring cups, spoons, and a food scale. You can also trick your brain into thinking you have more food if you use smaller plates and glasses. Read labels carefully and stick to portion size, not just serving size.

3. Replace One Meal With a Big Salad

Perhaps one of your goals for diet changes is to have more plant-based meals. Instead of going vegetarian, you can make slight changes like substituting a meal with a tasty salad.

There’s almost an infinite variety of choices when it comes to healthy salad recipes. Dark leafy greens and multi-colored vegetables provide a wealth of nutrition and fiber. Just be careful of the dressings you use because they can be loaded with fat, sugar, and salt.

4. Don’t Be Afraid To Try New Recipes

Diet changes start in the kitchen, where you control food choices and portions. Are you tired of fast food that’s expensive and affecting your weight? Get creative and try new recipes that have fewer calories and are bursting with flavor.

Many international dishes are naturally healthy. Try researching recipes in magazines or online for inspiration. You’ll be learning about diverse cultures as well as foods and spices you’ve never tried.

5. Drink Water With Lemon

One of the reasons many people avoid drinking water is that they don’t like its blandness. However, your body needs this vital liquid to survive, and you may be dehydrated and not realize it. Plus, drinking water flushes out your system and may help you lose weight.

If you’re one of those who can’t take plain water, try adding some fresh lemon juice. A daily glass of lemon water offers several health benefits, states an article published by the Cleveland Clinic. It can boost your immune system, keep you hydrated, and may even help you lose weight.

6. Add Some Greek Yogurt to Your Day

Yogurt is a delicious way to add calcium and Vitamin D to your diet. If you choose Greek yogurt, you’ll also get an extra dose of protein. Plus, it’s a convenient breakfast or snack on the go that’s good for you.

Remember that all Greek yogurt is not equal. Pick a brand that’s not pre-sweetened or has other fattening ingredients. Read the label to ensure that your Greek yogurt contains live probiotic cultures for better gut health.

7. Skip Buying Fad Diet Foods

When you’re making diet changes, you may be tempted to fill your grocery cart with the latest diet foods. The health and fitness industry is a multi-billion dollar market in America. Unfortunately, these marketers don’t usually have your best interests at heart.

Just glancing at the nutritional labels on some popular fad diet foods can be eye-opening. Many of these foods are highly processed and often contain a lot of artificial ingredients. Some of them can have as many calories as possible or even more than a regular brand, just in smaller portions.

Do yourself a favor and pass on these gimmicky diet foods. Instead, buy nutritious whole foods that are minimally processed.

8. Add Belly-Filling Fiber to Your Diet

You’ve probably heard and read about the benefits of adding fiber to your diet. It’s an essential aid for digestion, nutrient absorption, and feeling full. Do you get enough fiber in your diet?

An article published by the Mayo Clinic recommends that women have at least 21-25 grams of fiber a day and men at least 30-38 grams. You’ll get the most fiber from enjoying whole grains, fruits, and vegetables. A diet rich in fiber can help you feel full faster, so you may eat less.

9. Incorporate Juicing

Remember how your parents always wanted you to eat your vegetables? What if you’re trying to add more veggies and fruit to your diet, but they’re still not your favorite? The good news is that you can get their nutrients by juicing.

Juicers come in a variety of styles, brands, and prices that will fit most budgets. Consider investing in the best quality juicer you can afford. You’ll be amazed at the countless juice recipes you can make that are so delicious that even kids love them.

10. Choose Plant-Based Foods

You needn’t go vegan to enjoy more green foods in your diet changes. Try adding more fruits, vegetables, whole grains, and healthy fats. These groups are full of healthy fiber and less cholesterol.

Maybe you could establish a Meatless Monday at home each week. When you try some of the delicious meatless recipes from around the world, you may never miss it. Plus, you’re kinder to the environment and the animals.

11. Don’t Skimp on the Protein

Protein is the basic building block of nutrition that your body needs to survive and thrive. Almost all your body’s systems require it, so it’s essential to incorporate it into each meal. A lack of protein can make you feel weak and unhealthy.

While lean meats are an excellent source of protein, they’re not the only source. You can also get it from dark leafy greens, legumes, nuts, eggs, and dairy products. To figure your daily protein requirements in grams, multiply your weight by 0.36, per a Harvard Health article.

12. Ditch Sweet Drinks and Sodas

Part of making dietary changes in your life is taking time for research. You may wonder why you’re making the right food choices but still not losing weight. The tell-tale clue may be in the beverages you drink.

Did you know that a can of regular soda can have as many as 170 calories and 46 grams of sugar? If you drink as few as three cans a day, you’re consuming over 500 empty calories and a whopping 138 grams of the white stuff. You certainly don’t need half of a cup of sweetener that will raise your glucose and add to your weight.

Don’t be so quick to exchange soda for power drinks or fruit juice. Both have as much sweetener and calories or even more. Your best bet is to enjoy water or an occasional diet soda.

13. Never Let Yourself Get Too Hungry

Some people erroneously believe that if they go without a meal or two, they can be healthier. While you may lose some weight by going hungry, it’s mostly water, and you’ll gain it back quickly. Plus, your body will go into starvation mode and will retain the fat for as long as possible.

If you wait until you’re hungry to eat, you’re more apt to overeat. It can also drain your wallet if you go grocery shopping on an empty stomach. Avoid eating a heavy meal at night, which is not the best time to eat.

14. Use Mustard Instead of Other Condiments

What would a sandwich, burger, or hotdog be without your favorite condiments? You may pile on these extras without giving thought to their nutritional value. When you look at the labels, you might be shocked.

You’d think that since ketchup is made from tomatoes that it would be healthy. Did you know that a tablespoon of most ketchup has at least 3.7 grams of sugar? Don’t forget the mayo and salad dressings that are high in fat, sweeteners, and salt.

While you can use these condiments in moderation, consider using mustard when you can. It is low in calories and provides a burst of flavor to your food. You can also experiment with fresh herbs and spices for more flavor.

15. Snack on Nuts

Snacking may be one of the most challenging areas for making small diet changes. During the rush of the day, it’s easy to grab a bag of chips or a candy bar from the vending machine. Who knows how many calories most people consume when they are munching on snacks while watching tv or just relaxing?

If you want a snack that’s convenient, healthy, and delicious, you can’t go wrong with nuts. Walnuts, almonds, pecans, and cashews provide a punch of protein, fiber, and heart-healthy amino acids. Just watch your portion size because they aren’t low-calorie foods.

Final Thoughts on Small Diet Changes

It’s easier to make lasting diet changes if you do so gradually. If you consider these tips and other lifestyle changes, you can manage your weight and be healthier. Your whole family could benefit from eating better together.

15 Encouraging Quotes That Will Melt Your Heart

November 30, 2021 by Sarah Barkley

We all need a little encouragement sometimes, and sometimes all it takes is a few encouraging quotes to turn things around. Whether you want to use quotes to encourage others or yourself, there are plenty of helpful options to choose from. These quotes can help with feeling hopeful, and they offer a comforting aspect that promotes your emotional well-being.

Reading encouraging quotes is a mood-booster and helps with positive thinking. The encouragement will also boost your self-esteem as you become more hopeful for the future. It gives you a positive outlook on life, work, and anything else going on in your life.

Encouraging quotes help you harness the power of positive thinking, helping you reframe your mindset. If you often complain or think negatively, these quotes can help you change your thoughts. When you can shift to a positive mindset, it encourages you to look for growth opportunities.

As you accept growth opportunities in your life, it leads to becoming a better problem-solver and leader. These encouraging quotes will help you feel inspired and ready to face whatever lies ahead. As you read through the encouraging quotes, write down your favorite ones to refer to later.

Fifteen Encouraging Quotes That Will Melt Your Heart

1. “Happiness is not something readymade. It comes from your own actions.” – Dalai Lama

You can’t expect to be happy if you don’t work for it. If you find yourself wallowing in self-pity and unhappiness, remember this encouraging quote. Happiness comes from what you do, so make sure your actions reflect how you want to feel.

2. “The sun himself is weak when he first rises, and gathers strength and courage as the day gets on.” – Charles Dickens

Refer to this quote for encouragement if you don’t feel like you’re getting enough done early on. It doesn’t matter what your timeframe looks like. You can start late and still gather the strength and courage to do more.

While Dickens’ quote references the timeframe of a day, you can apply this to any timeframe. Everyone gets things done at different paces, so don’t feel discouraged if you’re behind someone else. The only important thing is that you get started and keep pushing forward.

3. “Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Sometimes all it takes to find encouragement is to replace your negative thoughts with positive ones. Your life is a reflection of your inner thoughts, so remember this quote as you go through your day. If you can replace each negative thought with something positive, you’ll quickly notice a difference.

This encouraging quote is an excellent reminder. With a positive mindset, you won’t struggle with finding encouragement anymore. You’ll be ready to face anything that comes your way, and your to-do list won’t seem as strenuous.

4. “We must be willing to let go of the life we planned so as to have the life that is waiting for us.” – Joseph Campbell

Things don’t always go as planned, but it doesn’t mean that you should give up. Stay encouraged and come up with a new plan. Sometimes when things don’t work out, it’s the universe’s way of telling us that there is another life waiting for you.

Follow the advice of Campbell and let go of things that aren’t meant for you. Don’t try to force things in your life, or you might miss out on what you could have had.

5. “Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before.” – Bonnie Blair

You don’t have to be first to win. Winning is all about the way you look at it. Compare how you did this time to how you’ve done in the past.

The personal comparison to the past and present is the only one that matters, despite which place you took. When you can remember that you don’t always have to be first, you’ll find the encouragement you need to keep trying.

6. “You may not always have a comfortable life, and you will not always be able to solve all of the world’s problems at once but don’t ever underestimate the importance you can have because history has shown us that courage can be contagious and hope can take on a life of its own.” – Michelle Obama

Life is unexpected, so your situation might not always be comfortable. As Obama explains, you might not be able to solve problems immediately, but you can make a difference. Never underestimate your power because, with courage, you’ll encourage others, too.

Remember this quote when discomfort or obstacles present themselves. Keep pushing through and working toward your goals because your hope for the future can make all the difference.

7. “It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” – William James

As the first psychology instructor in the United States, James knew about facing difficult tasks. His outcome was successful, making his words of wisdom that much more encouraging.

Face your goals and challenges with a positive attitude, and you’ll receive positive results. Likewise, if you face things with a negative mindset, you’ll struggle to find success. Use this quote to encourage you to stay positive no matter what situation you experience.

8. “You’re off to great places, today is your day. Your mountain is waiting, so get on your way.” – Dr. Seuss

This encouraging quote by Dr. Seuss will melt your heart and encourage you to keep moving. With your goals in mind, you’re well on your way to where you need to be.

Use this quote to remind you that you can make great strides today. The universe is ready for you to tackle your goals, so use the positivity from this quote to help you get started.

9. “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” – Jimmy Dean

You can’t control everything, and unexpected situations occur that set you off your path. While you can’t eliminate all issues and obstacles, you can adjust your mindset and actions. Come up with a new plan to achieve your goals because you can only control yourself.

Having to find a new path doesn’t mean you must stop moving forward. If you readjust, you can quickly get back on track and accomplish anything.

10. “The good life is a process, not a state of being. It is a direction, not a destination.” – Carl Rogers

You can’t achieve happiness and expect it to stay without effort. Having a good and happy life is a never-ending process. Keep working towards it, finding small, happy moments along the way. Don’t wait to find happiness either, because as Rogers explains, it’s not a destination. Even when things are going great in your life, continue striving for happiness.

11. “In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” – Les Brown

No matter how your day started, you can make a change at any moment. With so many minutes in the day, you have plenty of opportunities for positivity and encouragement. When you use these opportunities, you’ll make a positive impact each day.

12. “No one is perfect – that’s why pencils have erasers.” – Wolfgang Riebe

If you can remember that no one is perfect, you’ll feel better about yourself and your life. Don’t strive for perfection because it’ll never happen, and it’ll lead to discouragement. Instead, aim to be better than you were before.

When you stop aiming for perfection, you’ll be nicer to yourself and have more positive thoughts. Plus, you won’t have the negative self-talk telling you that you’re not good enough. This quote will help you feel encouraged as you realize that mistakes are okay.

13. “The very least you can do in your life is figure out what you hope for. And the most you can do is live inside that hope. Not admire it from a distance but live right in it, under its roof.” – Barbara Kingsolver

When you know what you hope for, you’ll have a goal in mind. With a goal, you’ll have a path to follow and meaning in your life. Once you know what you hope for, figure out how to make it happen.

You can’t just sit back and wait for your dreams to happen to you. Do the things that can lead you to where you want to be. If you don’t know where to start, make a list of what you must do to make your dreams happen.

14. “You’re braver than you believe, and stronger than you seem, and smarter than you think.” – A.A. Milne

Never doubt yourself because you are an extraordinary person. Remember that you are brave, strong, and smart. The reminder will help you do great things as it encourages you to keep moving.

15. “Winning is fun, but those moments that you can touch someone’s life in a very positive way
are better.” – Tim Howard

You don’t always have to come out on top, so remembering this quote can be comforting. Sometimes, the most meaningful moments in your life are when you were able to help someone else. Remember this quote the next time you need encouragement because it helps put things back into perspective.

Final Thoughts on These Sayings That Will Melt Your Heart

These encouraging quotes will melt your heart and help you feel better about moving forward in life. Things don’t always go as planned, and sometimes we lose motivation. No matter what’s happening in your life, these encouraging quotes can help you.

Write down or print your favorite encouraging quotes so that you can easily reference them later. Don’t forget to share the quotes with others, too, because everyone can use some encouragement.

10 Seated Yoga Poses That Decrease Back and Neck Pain

November 30, 2021 by Chris Butler

After a frantic day of juggling responsibilities at home and work, it’s no wonder your body aches. Since your back and neck supply vital support to your body, they often hurt the most. The good news is that exercise like seated yoga poses can bring you blessed relief.

What comes to mind when you think of yoga? Do you envision a motley group of hippies chanting and standing on their heads in a field? While the counterculture of the 60s was the first in America to embrace the ancient yogic practice, it’s now the norm for anyone.

If you are a senior or have issues with your bones and joints, yoga may seem an impossible challenge. However, adding a sturdy chair to modify your practice can make all the difference. According to an article from the American Osteopathic Association, yoga can increase flexibility and improve muscle tone and strength.

Do you want the physical, mental, and spiritual benefits of yoga that are tailored to your needs? Seated yoga, also called chair yoga, modifies classic yoga positions while you’re sitting in a chair. This unique practice makes the gentle stretches, and seated yoga poses accessible to seniors and young people alike.

Are These Seated Yoga Poses Right for You?

One of the advantages of chair yoga is that using a chair can provide more stability and minimize your chances of falling. However, there are various levels of this modified practice, and you may need to start as a beginner. A certified and experienced yoga instructor can recommend a level that’s comfortable and safe for you.

Seated yoga poses can be especially beneficial for seniors because most of the tailored positions are doable. Plus, it can boost your confidence and encourage you to do more. It’s also an ideal starting point for novices of any age, and the skills can be transferred to a traditional yoga mat.

When you practice chair yoga, you can enjoy many of the same benefits of traditional practice. A study published in the International Journal of Yoga found that this modified yoga is a feasible practice, especially for seniors who are at risk of falling. Per the study, it can potentially boost your mood, improve cognitive function, and strengthen the body.

Another benefit of yoga is its emphasis on mindful breathing. You may not realize how shallow your breath is until you start this practice. Conscious breathing can also ease stress, clear your mind, and soothe anxiety.

Ten Seated Yoga Poses Anyone Can Do!

Another perk of practicing chair yoga is that you don’t need a lot of expensive gym memberships or equipment. You can do these gentle stretches and poses in your home, in the backyard, or on the beach. All you need is a safe space, comfortable clothes, and a sturdy chair.

It’s up to you as to what ambiance to create, if any. Many people enjoy listening to soft meditative music or chimes when they practice. Some also light incense to help relax their senses and bring their thoughts into the present.

You can incorporate chair yoga into your exercise routine any time of day. It can help reduce problems like neck, back, and knee pain. Here are ten easy seated yoga poses to try.

In the yogic tradition, mindful breathing provides your body with a steady oxygen flow with each movement. Plus, this life-giving air reinforces the connection of your body, mind, and spirit. You begin each session with mindful breathing and continue throughout your poses while seated.

1. Warm Up Breathing

Take a deep breath through your nostrils, and exhale slowly through your mouth. Be aware as the cool air fills your lungs and saturates your body. Enjoy the warmth as it slowly leaves through your lips. Continue mindful breathing for three to five minutes.

Also, you can try following along this short video:

2. Shoulder Shrugs

Have you ever noticed how much tension is stored in your shoulders? Not only do they provide movement for your arms, but they also help support your neck and upper back. This simple exercise can ease your shoulder tension and pain while allowing you to relax.

As you’re comfortably seated, inhale through your nostrils while raising your shoulders toward your earlobes. Hold the position for one or two seconds, then exhale through your mouth as you lower your shoulders back to the starting position. Repeat this exercise five to eight times.

3. Mountain Pose

This iconic seated yoga pose benefits your lower back and hips. Sit straight in your seat with your feet flat on the mat about hip-distance apart and toes forward. As you inhale, pull your shoulders up toward your earlobes and out toward your back.

Pull your tummy gently toward your spine and feel yourself sitting straight and tall. Exhale and bring your body back to the first position. Continue to mindfully breathe and repeat this pose at least three to five times.

4. Neck Rolls (This is one of the seated yoga poses that you can perform either sitting or standing)

Have you ever awaken in the morning with stiffness and pain in your neck? You can also experience neck pain when you are overly stressed. This seated yoga exercise can ease the pain and tension while giving your neck more flexibility.

Inhale as you bring your shoulders up and curl them toward your spine until you feel gentle pressure in your shoulder blades. As you exhale, gently lean your left ear toward your left shoulder and hold it for two or three breaths. Inhale and bring your head back to the center and then switch and repeat steps for your right shoulder.

This video shows a variety of seated yoga moves to help the neck, back, and shoulders.

5. Arm Lifts

Set up straight and tall in your chair as you would in the mountain pose. Stretch your arms out in front of you. You can modify this exercise if you have shoulder problems by stretching your arms right above your lap.

As you inhale, lift your arms until they are above your ears. Your fingers should be pointing toward the floor. Now, exhale and lower your arms gently back to your lap with your fingers straight out. Your goal is to do at least three to five repetitions.

6. Pot Stirrer

This yogic exercise takes a little imagination. As you sit comfortably in your seat, spread your knees out as if you were sitting in front of a large pot. Bring your hands together out in front of your chest like you are holding a giant ladle.

While you’re mindful breathing, move as if you were stirring this great kettle. Feel the movement in your upper body, your hips, and in your arms. Stir for two to three minutes clockwise, then another two or three minutes counterclockwise.

7. Cactus Bend

Begin this exercise in a mountain pose. Stretch both arms straight out from your sides and bend your forearms up to form right angles. Your palms should be facing out toward the wall.

Take a deep breath and gently exhale while you bend your upper body toward the right. Take two or three breaths, inhale, and come back to the center position. Repeat these steps for your left side and do these repetitions three to five times.

8. Toe & Ankle Lifts

Here is an ideal seated yoga pose to work your feet, ankles, and calves. Sit comfortably in the mountain pose and breathe mindfully. Gently raise both heels up while keeping the balls of your feet flat on the floor.

Next, raise your toes upward toward your shins and hold for a couple of seconds. You will feel a pleasant stretching in your feet and lower legs. Do these lifts eight to ten times.

9. Seated Leg Lifts

You can strengthen your lower body with this seated yogic pose. Start in the mountain form and inhale while you lift your left leg. Place your left hand on this leg above your knee.

Hold for one or two seconds, then return to the starting position. Do three to five repetitions, then switch and repeat the steps with your right leg. Take a little break between the switches if you need to.

10. Relaxation

Just as with traditional yoga sessions, your seated yoga poses end with relaxation. After you’ve completed the first nine exercises, come back to the mountain pose. Close your eyes and relax and breathe for a while.

As you inhale, feel life, energy, and love enter your entire being. Allow all the tension, stress, and negativity to leave your body with each exhalation. Sit in this position for a few minutes and enjoy being in the present.

A Word of Caution About Seated Yoga Poses

In general, seated yoga poses are safe for most people of all ages. It’s even effective for people in wheelchairs. However, if you feel any pain during one of these yogic positions, stop immediately and rest.

Even gentle exercises like yoga require energy and hydration. Keep a bottle of water near your seat and sip as you need. If you incorporate these steps with your regular exercise, you may want a healthy snack later for recovery.

Final Thoughts on Giving Seated Yoga a Try

Even if you make a few modifications, you can enjoy the benefits of yoga in your daily routine. These ten seated yoga poses can help strengthen and tone your body while emphasizing mindful breathing. It’s also a beautiful way to relax your mind and revitalize your spirit.

10 Reasons to Try Dating Apps and How to Stay Safe

November 29, 2021 by Chris Butler

The world of internet dating has opened many options for people who would otherwise have a limited pool of folks to choose from. However, with the good things that dating apps have brought along, some safety concerns are to consider. If you are unlucky in love, then trying an online socializing platform may be the answer you need.

10 Reasons to Try Dating Apps

Have you considered trying an online dating app? But you are unsure if such a tool is the right fit for you? Maybe you’re scared because you’ve heard the horror stories on the news about people that entangle with psychopaths while finding love. Searching for a partner is not always easy, but it can be a lot simpler with an app to guide you. Here are ten reasons why you should try dating apps to find your soul mate.

1. Dating Apps Give You Many Options

When you open your life to these apps, you open the pool wide to those similar to your personality. If you live in a rural area or work all the time, meeting someone to date can be challenging. Thankfully, you can have thousands of individuals to choose from if you only take the risk and try something new.

2. The Stigma is Gone

The stigma that once surrounded dating apps is gone. While you need to be safe, you can find quality people, just like you, who have been unlucky in love. Many couples have met, married, and have lived happy lives together, and they achieved it through the world wide web.

Who knows, maybe you will be one of the feature stories that showcase that true love can be found on such an app.

3. It’s Great for Overcoming Shyness

Many individuals are timid, so finding someone to talk to is difficult, let alone going on a date. If you tend to be on the shy side, you might do well behind a cell phone or a computer screen. Someone can get to know the real you without the nerves involved.

One word of caution is to be careful because people are often more accessible on the internet than in person. So be sure you are 100 percent honest because if the relationship goes further, you may have to prove that all the things you’ve said online are genuine. If you are deceptive in any way, it can ruin something good.

4. Using a Dating App Can Help Manage Your Schedule

It’s often a busy schedule that keeps people from fitting a relationship into their life. However, these online dating apps allow you to meet people lying in your pajamas if you wish. Yodon’t’t have to put significant requirements on yourself, and if it doesn’t work out, you can move on.

5. A Dating App Keeps the Workplace Separate From Your Personal Space

Nothing is worse than having a crush on someone from your job, and if things don’t work as planned, you must face them each day. However, online you can move on to the next person. Remember, these people are strangers. So it is not like you have to worry about bumping into them constantly.

Dating apps allow you to be discrete about your love life, and no one must know, which is another benefit.

6. Some People Want the Same Thing as You

Not everyone you meet wants to settle down and get married. Some folks hope to hook up for a one-night stand, while others seek someone to go out and have some companionship. Whatever you want or fits your life at this time, you can rest assured you will find someone else just like that online.

The beauty of having such a large pool to pull from gives you a better chance of finding someone suited for you.

7. You See the Heart More Than the Face

If you have low self-esteem, you may be afraid to put yourself out there and date. People with disabilities and shy personalities are often fearful that no one will give them a chance because of their imperfections. According to Vantage Mobility, some dating apps include people with special needs.

Check out sites like Special Bridge, Dating4Disabled, and Whispers4U, as all these sites have been around for some time and have a good reputation. If you have a disability, don’t focus on that when putting yourself out there. Instead, focus on your qualities. Indeed, you can learn what is inside the heart more than what you see on the outside.

8. You Know Where You Stand

There’s something about hiding behind an app or a computer screen that seems to give people guts. You can be more vocal about your wants and needs, and you do not need to worry about rejection. If you don’t like someone, or they don’t like you, then you need not worry about hurting their feelings.

The rejection is just part of dealing with such a massive crowd and weeding through the duds to find the one that might work.

9. Dating Apps Can Be Exciting

Some people love online socializing because it gives them a rush. Some folks have even gone as far as to say that online dating is like bungee jumping off a bridge. If you cannot get much attention in relationships, you might feel overwhelmed by all the options.

According to a study done by Statistic, more than forty million people have tried these online platforms at least once. So, if they weren’t’t so fun, then so many folks wouldn’t love it.

10. It Is Affordable

There is no need to pay for a steak dinner for two with drinks to know have no spark with someone. Most of these apps allow you to join and chat for free. However, most do have some limitations on how much you can do without paying.

If you don’t want to spend a bunch of money trying to find the right one, then the online world may be right for you. You don’t need to empty your wallet to get some significant interaction, as even premium memberships are under $10 a month.

Three Easy Ways to Be Safe if You Try Dating Apps

If you don’t want to be another unlucky person who entangles with someone unscrupulous on an app, then you might want to learn some safety tips. Here are some things to consider before starting this journey.

1. Never Give Out Personal Information

It is not wise to give out personal information when first meeting someone. If an individual wants to direct you away from the app and wants a phone number from the start, be wary. Don’t answer any personally identifying questions.

Use the app for communication until time has passed and you feel safer. Also, it is safer (and perfectly okay) to use a nickname or your middle name until you feel more comfortable.

2. Always Meet in a Public Place

Avoid a meet-up at your home on the first date. It would help if you found a public place where there are cameras and plenty of witnesses. Be smart, as someone can pose as anyone they like behind a smartphone.

3. Don’t Send Money to Someone You Meet on a Dating App

If someone asks you for money or a gift card right away, they might be targeting you for fraud. Report any fraudulent users, and never send anything.

One of the most familiar online stories is that a person is in the military, and they must come home from an overseas deployment soon. They claim to need funds to get here as their spouse died and they have a child in a school stateside. It’s easy for predators to use military information and spoof them, so be careful when someone states they are in the military. If in doubt, ask for proof, and check to make sure it is authentic. You also have to be wary of the cheating spouse that uses this platform for nothing more than one-night stands–the “military” cover story provides them with the perfect reason to disappear.

Final Thoughts On Reasons to Try Dating App

There’s absolutely no reason that you should sit home and be lonely when there are tons of people who would love to be with you. Dating apps have changed the way folks meet and mingle. If you thought you were destined to be single forever because you work all the time and live in a small town, using one of these apps may be what you need.

There are some caveats to consider when it comes to getting a date on the world wide web, as there are always some deceptive folks. However, things are safer than ever. Most sites require you to be verified, and they will block unsavory characters. The fact that you can date anywhere, anytime, and anyone you like is three significant pluses for this type of connection.

The bottom line is this. Do not ever think that no one will love you or that you can’t have a relationship you always dreamed of. The options around you only limit you, and the internet has opened things up so that you can consider people both near and far. Who knows, you may be one of those people who find their soul mate.

4 Latin American Countries Agree to Marine Life Protection Rules

November 29, 2021 by Kristen Lawrence

Four Latin American countries bordering the Pacific Ocean have signed a massive marine protection agreement. Earlier this month, Ecuador, Panama, Colombia, and Costa Rica combined their marine reserves to create a vast protected corridor in the Pacific. This agreement will help protect and restore the ocean’s rich biodiversity and prevent overfishing.

Called the Eastern Tropical Pacific Marine Corridor (CMAR) initiative, the protected area will cover over 200,000 sq miles of territorial waters. The interconnected area includes the Galapagos Islands, Colombia’s Malpelo Island, and the Cocos and Coiba Islands in Costa Rican and Panamanian waters. Officials hope to protect the delicate marine life in the area, including squid, tuna, hammerhead sharks, and sea turtles.

Other animals migrate thousands of miles through this corridor each year, such as whales, sharks, and stingrays. The no-fishing zone would ensure the protection of these species as well. These waters teeming with life attract foreign fishing companies and local fisheries each year. Unfortunately, it’s easy to get away with illegal, unregulated fishing on the high seas. Tired of seeing their precious waters exploited for profits, the Latin American countries decided to take action.

The president of Colombia, Iván Duque, announced the marine protected area at Cop26 in Glasgow. He revealed that the nation’s reserved area would expand 160,000 sq km, in addition to the already-protected 120,000 sq km.

The previous day, Ecuador’s president, Guillermo Lasso, announced the Latin American protection zone. He said the current 133,000 sq km Galápagos marine reserve would expand by 60,000 sq km. Lasso said it’s long overdue for countries to act instead of talking about plans.

So, he believes the marine protected area serves as an essential step in the right direction.

Four Latin American Countries Agree to Marine Life Protection Rules

It comes as a mutual agreement between the Ecuadorian government as well as local and commercial fishers. After five months of discussion and deliberation, they came to a unanimous decision to preserve marine life. Perhaps more countries will decide to protect their oceans due to a good example set by Ecuador.

Lasso added that the plan to expand protected marine areas came as a result of increased fishing. As more industrial fleets encroached upon the territory, it became clear that the Latin American countries had to draw boundaries. He said the expansion required massive debt for conservation, but it’s worth it to protect priceless ecosystems.

How These Nations Worked Together to Protect Marine Life

The four Latin American countries have been trying to create a fishing-free corridor in the eastern Pacific since 2004. That year, Panama, Colombia, Costa Rica, and Ecuador signed an agreement to protect their Pacific island territories. Since then, the countries have reserved marine areas around the Galapagos, Malpelo, Cocos, and Coiba islands. Not many people live on these islands, but an abundance of marine and bird species call them home.

Ecuador’s environment minister Gustavo Manrique says the no-fishing zone creates a “safe swim way” between Ecuador and Costa Rica. Important endangered migratory animals like whales, manta rays, turtles, and sharks travel these waters each year. Even though fishing generates significant profits for developing Ecuador, they’ve still committed to decreased fishing, added Gustavo. He said that the new marine corridor marks the first time countries with connected borders joined forces for global conservation.

The expanded Galápagos protected area would include two separate fishing-free zones. The first area would reserve 30,000 sq km northeast of the Galápagos Islands, where Ecuador and Costa Rican waters converge. The proposed mega marine protection area includes underwater seamounts of the Cocos Ridge, where many species migrate. The second area would protect an additional 30,000 sq km around the existing Galápagos marine reserve.

Protecting Wildlife a Top Priority for Latin American nations

To assist the Latin American countries’ efforts to protect marine ecosystems, the CAF Development Bank of Latin America donated $1 million. The CMAR agreement is part of a global, UK-led effort to conserve 30% of the world’s oceans and land by 2030. Each country that signed the CMAR also joined the “30×30” movement, with Colombian President Duque aiming to meet this goal by 2022.

In June, Panama expanded the Cordillera de Coiba marine protected area from about 17,220 sq km to 98,230 sq km – a four-fold increase. Hopefully, all maritime countries will follow suit to reduce overfishing and preserve marine biodiversity. Billions of people rely on fishing to survive, but it’s crucial to consume resources in an eco-friendly, sustainable way. By reducing commercial fishing and restoring local economies, depleted fish stocks would have a chance to regenerate.

While the agreement signifies progress for Earth’s oceans, we still have a lot of work ahead of us. This century has plummeted in populations of migratory species like turtles, rays, and sharks, especially the hammerhead shark. Hammerhead sharks migrate to breed in waters surrounding the Galápagos’s Darwin and Colombia’s Malpelo islands.

Unfortunately, they’re vulnerable to overfishing due to their valuable, large fins. According to Oceana, over 90% of hammerheads die once fisheries capture them, whether intentionally or not. Because of the high mortality rate, Eastern Pacific populations are endangered. However, the new marine protected area should help the hammerheads make a comeback.

Latin American nations show the world that we can’t protect our planet without a collective effort. However, by taking immediate actions to reduce our impact and allow life to flourish, we can restore ecological balance.

Final Thoughts on How Eastern Tropical Pacific Marine Corridor Helps Protect Marine Life

Without healthy oceans, we can’t survive on this planet. Luckily, Latin American countries have led the way in protecting our oceans so all life can thrive. Recently, they signed a collective agreement to reserve an additional 200,000 sq km of Pacific waters. This area is targeted by commercial and local anglers because of its rich biodiversity and large fishing stocks.

However, now that it is deemed a no-fishing zone, the endangered species living here can begin to repopulate. If we can reserve 30% of our oceans by 2030, it will lower the stress on marine animals and help restore balance to the planet.

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5 Things That Cause Memory Lapse (And How to Prevent Them)

November 26, 2021 by Lakeisha Ethans

How bad is your memory? Do you consider yourself a forgetful person? There may be a surprisingly simple and common cause behind frequent memory lapse!

Many different lifestyle factors and simple everyday events can be the cause of memory lapses. Luckily, these causes aren’t always serious, and they can be managed. Here are five things that cause a memory lapse and how to prevent them.

1. Lack Of Sleep

Your mind needs sufficient energy to maintain a good and healthy level of memory. The National Sleep Foundation states that you need to get seven to nine hours of rest per night if you want optimal brain function! But it’s not as simple as just lying down and getting that technical amount of sleep. The quality of your sleep matters, too.

When you’re sleeping, your brain is doing a lot of healing and restoration work! The National Institute of Neurological Disorders and Stroke says that it works to maintain and build various neural pathways. These pathways allow you to make and keep memories. If you don’t have them well-kept, a memory lapse could occur!

But that pathway-building only happens when you get genuinely good-quality sleep. This means you have to go through every single natural stage of a standard 90-minute sleep cycle. This cycle can get disrupted by different factors. These factors include waking up repeatedly during the night or eating and drinking too late in the day. An uncomfortable sleeping environment can also sabotage your sleep cycle.

To prevent lack of sleep that causes a memory lapse:

· Optimize Your Bedroom Environment

A cozy, suitable bedroom environment is ideal for sleep. Keep light levels low, maintain cool and comfortable temperatures, and charge devices outside of your room. If possible, ensure a calm, quiet atmosphere, too! You should also make sure that your bedding is comfortable and your pillows suit your sleep needs.

· Stop Doing Taxing Things At Night

A lot of the things you do in the latter part of the day keep you up at night! Exercising can send a lot of adrenaline pumping through you and makes you feel invigorated, which is terrible for sleep. Eating a big meal or drinking alcohol or caffeine too close to bedtime will worsen sleep quality. Showering too late will wake you up (a warm bath is a better option).

· Maintain A Regular Sleep Schedule

We get it – it’s tempting to sleep in when you don’t have work! And the “next episode” button of your favorite streaming service beckons on free nights. But don’t fall for it! A regular sleep schedule keeps your circadian rhythm even and allows you to fall asleep at a designated time naturally. You’ll also feel fresher when you wake up.

· Put Devices Away

The blue light – and any light in general – from your electronic devices is keeping you awake. This light tells your brain that it’s still daytime, which stunts the production of the sleep hormone melatonin.

2. Depression

Few people realize that a memory lapse can be caused by depression! Compared to various other possible factors for memory impairment, studies have found that depression is the most strongly associated culprit.

Why does this happen? The truth is that research is still ongoing into this subject. Some research suggests that this is because of a neurotransmitter called glutamate. Glutamate is the most abundant of the nervous system’s neurotransmitters, and it can reduce in quantity due to depression. There is other research that implies depression can alter the structure of your brain, decreasing hippocampal volume, which may cause a memory lapse.

Of course, there’s also the simple fact that common symptoms of depression often contribute to poor brain health. You have trouble concentrating. Sleep is either too scarce or too constant. You’re down and dissociated all the time. It makes sense that you’d feel like you can’t remember anything in that situation!

To prevent a memory lapse caused by depression:

· Seek Professional Help

There’s a lot of negative stigma against seeking mental health aid, but it’s often necessary. Mental disorders are just like physical ones in that they require professional treatment for proper care, management, and recovery. Getting help from a psychologist, therapist, counselor, or psychiatrist for depression tackles the root of memory loss instead of treating the isolated symptom. This is the ideal way to go!

· Take Care Of Yourself

It’s hard to take care of yourself when you’re depressed. Ironically, the less you care for yourself, the more depressed you end up feeling! You don’t need to do absolutely everything for maximum self-care. Just taking the time to keep up your hygiene, eat relatively well, or follow the advice mentioned above for better sleep can work wonders. The slight positive hormone boosts you get from exercise can be beneficial, too!

· Learn Stress Management

When coupled with depression, stress is a surefire way to end up burned out, overwhelmed, and exhausted. Learning a few stress management techniques is an ideal way to handle this. Cutting down on your commitments or spending some daily time meditating can already be quite helpful!

3. Medications

Various medications can make you forgetful, and lots of them are pretty common! According to a Harvard Medical School Special Health Report, some of these medications are:

Alprazolam (Xanax)
Amitriptyline (Elavil)
Brompheniramine (common in cold or allergy medicine)
Chlorpheniramine (common in cold or allergy medication)
Cimetidine (Tagamet)
Desipramine (Norpramin)
Diphenhydramine (common in cold or allergy medication)
Nortriptyline (Aventyl or Pamelor)
Oxybutynin (Ditropan)
Paroxetine (Paxil)
Tolterodine (Detrol or Detrusitol)

If you are taking any of these medications, they may be the reason for your occasional memory lapse problems. Talk to your doctor about finding a replacement for them that will offer you the benefits you need without jeopardizing memory.

As a rule, it is always a good idea to thoroughly research and understand the side effects of the medication you are taking. You can prevent further memory lapse problems from medication by committing to this type of research in the future!

4. Working Memory Overload

A memory lapse typically involves short-term memory or working memory. This isn’t an infinite resource; think of it like the RAM on your computer. Your working memory can only keep a certain amount of information available before it has to let some of it go. Research shows that most healthy young individuals can only maintain three or four simple items in their working memory!

This means that your memory lapse may be the cause of overcrowding in a healthy brain. You need to remember your new colleague’s name, buy tickets for that movie, and get eggs on your way home. That’s it – your working memory is now maxed out! This leaves you feeling like you forget something as you add more items into it anyway. You risk forgetting the newer information entirely or removing the older data to make room for the new.

To prevent a memory lapse caused by working memory overload:

· Be More Mindful

To move from working memory to more long-term memory, you need to pay sufficient attention to them. The entire process of proper memory encoding for good memory retrieval is quite complex, say studies. Your cerebral cortex must collect information and then move it to your hippocampus, which then translates them into long-term data. If you’re distracted when receiving information, this won’t work! So try to pay close attention when information is being given to you.

· Write It Down

Scribbling down a list of things you need to remember is incredibly beneficial in maintaining memory. Even the act of writing things down can make your brain encode this information, says research. And if you do forget, you’ll have written it down, so you have it somewhere, even if it’s not in your brain.

· Know Your Limits

Pushing yourself too hard is sure to fatigue you and damage your brain health. If you want to avoid being forgetful, ensure you’re getting enough rest to allow for a sharp and healthy brain. Know your limits and learn to say “no” when you already have too much on your plate. Prioritizing what you need to do will ensure that you don’t forget crucial things!

5. Nutritional Deficiency

Your brain requires nutrients to function adequately. If it lacks any of the nutritional components that it needs, you could suffer from it. Common nutritional deficiencies include:

· Omega-3 Fatty Acids

Those who consume sufficient omega-3 fatty acids tend to have a higher brain composition of gray matter, says research. Gray matter plays a significant role in emotional regulation, decision-making, and, of course, memory! You can get some from fatty fish, avocados, flax and chia seeds, soybean, and walnuts.

· Vitamin B12

Cobalamin, or vitamin B12, is a crucial water-soluble nutrient that plays a significant role in nervous system function, say studies. The older you get, the less likely you are to be consuming sufficient vitamin B12, which can contribute to the risk of profound memory loss. You can get this nutrient from animal kidneys or liver, fortified cereal, nutritional yeast, certain types of fish, and dairy products.

· Vitamin E

Studies have shown that vitamin E is capable of improving mental performance significantly. It also protects the brain against free radicals, which may contribute to cognitive decline later on. You can get vitamin E from leafy vegetables, vegetable oil, nuts, fortified foods, and seeds.

To prevent a memory lapse caused by nutritional deficiency:

· Eat The Aforementioned Nutrients

Make sure you’re getting vitamin B12, vitamin E, omega-3 fatty acids, and more. This should go without saying! Look up the recommended daily intake for your age group and follow that as closely as possible.

· Talk To An Expert

Speak to your doctor or a dietician about foods that you can eat related to memory and brain health. Be sure to consume all the recommended nutrients for a healthy life.

· Take Supplements

If you can’t get your nutrients from food sufficiently, try a supplement for them. Just remember to speak to a doctor before beginning any supplement regimen.

Final Thoughts On Some Things That Cause Memory Lapse And How To Prevent Them

A memory lapse is often a sign of an aspect of poor lifestyle. You may not be getting enough sleep eating enough nutrients. You may be overloading your memory. Or your medications or a mood disorder could be to blame!

Whatever the case, if you feel that your memory lapses are becoming overwhelming, you should seek medical aid. It could be the sign of something more serious. And even if it isn’t, a doctor’s advice is always helpful!

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