Page 358

Science Explains 5 Reasons Walking Helps Prevent Brain Aging

September 14, 2021 by Lakeisha Ethans

The human body naturally begins to break down as you get older. You lose the energy and fitness you had in youth, and some parts of you need more care. Bone density drops, muscle mass declines, you tire more efficiently, and your cognitive functions begin to falter. Fortunately, you can prevent brain aging with one easy activity–walking!

The fear of an aging brain is one that many people have. The idea that you could reach a point where you cannot remember information and think well can be frightening. With brain size beginning to shrink at forty, how can you fight the process of cognitive decline?

The answer is more straightforward than you think. A basic form of exercise, performed regularly and consistently, can be all you need to keep your mind healthy. Can walking prevent brain aging? Science says so, and here’s how!

1. Walking Helps Prevent Brain Aging (Gray Matter)

When it comes to preventing brain aging, walking and other forms of exercise have been well-studied. Gray matter has been the chief subject of these studies, named for its grayish, pinkish appearance. It is the location of the brain’s nerve synapses, axon terminals, neuronal cell bodies, and dendrites.

For the most part, gray matter is essential for interpreting motor and sensory information. Without its health, your brain will struggle to send information throughout the body. It’s no wonder, then, that it was studied concerning aging brains so thoroughly! You see, the older you get, the less brain matter you tend to have, contributing to neurodegeneration.

A recent study showed that exercise could help maintain the volume of grey matter in later life. The study was titled “Cardiorespiratory Fitness and Gray Matter Volume in the Temporal, Frontal, and Cerebellar Regions in the General Population.” It was conducted by the German Center for Neurodegenerative Diseases and published in Mayo Clinic Proceedings.

This paper involved the use of 2,013 adults who ran from the year 1997 to 2012. Tests were conducted using peak oxygen uptake tests and data from MRI brain scans.

Results showed that:

Cardiorespiratory exercise has a positive effect on gray matter volume, preventing its decline.
Although one’s motor function is regulated by gray matter, the most apparent effects of the study are seen in cognition.
In midlife, exercise is crucial to preventing the brain from beginning to degenerate. However, older individuals can also benefit similarly.
Exercise can maintain healthy gray matter that can fight the risk of Alzheimer’s.

Walking is a commonly used form of exercise for older individuals, providing enough physical activity for these benefits. Simply taking a walk three times a week can be sufficient to maintain gray matter volume.

2. Walking To Prevent Brain Aging (White Matter)

White matter and its response to exercise are not as commonly studied, but it’s just as crucial for your brain’s health. This type of matter gains its white color from a coating of lipids and proteins called myelin. Myelin connects nerve signals, allowing white matter to process, send, and interpret the body’s signals.

Healthy white matter volume is essential to responsiveness, but it peaks at middle age and goes downhill! This means that even with a fit brain, you’ll lose white matter as you age. This makes trying to maintain its volume even more complicated – and even more critical.

Recently, a research paper determined that exercise is just as beneficial for white matter as for gray. Published in the Neuroscience journal, it is titled “White matter plasticity in healthy older adults: The effects of aerobic exercise.” The study took 247 individuals aged 60 and older, all with healthy brains but lacking activity. These participants were split into three groups. Each group was assigned to do one of the following activities:

Supervised balance and stretching training
Choreographed dances to learn and practice
40-minute brisk walks

The results were quite clear, taken with brain imaging and tests. After six months of work, those who walked had the most positive cardiovascular health and the best brain images. Many walkers also gained larger portions of the brain, higher white matter volume, and shrunken areas of damaged tissue lesions. On top of that, only the walkers gained better memory with their white matter improvements! This means that walking is better for the brain’s age, even when compared to vigorous dancing and balance training!

3. Walking For Age-Related Cognitive Decline

So, walking can reduce the risk of brain aging in elderly individuals. But what about those who already have begun exhibiting signs of cognitive decline? Do they benefit, too? This wasn’t fully understood for a long time, but new research shows it’s beneficial!

The study is titled “One-Year Aerobic Exercise Reduced Carotid Arterial Stiffness and Increased Cerebral Blood Flow in Amnestic Mild Cognitive Impairment.” It was published in the Journal of Alzheimer’s Disease and involved 70 individuals aged 55 and above. Each participant had signs or a diagnosis of some form of mild cognitive impairment and was sedentary.

At the start, participants were tested for their current cognitive function, fitness, blood circulation, and carotid artery stiffness. The carotid artery is responsible for bringing blood to the brain. Each person was then grouped into one of two groups and told to perform brisk exercises. One would achieve toning and light stretching exercises.

The other would engage in aerobic exercise by walking outdoors and on treadmills. The workout plan involved a thrice-weekly schedule for half an hour of supervised time. Then, once used to it, participants could add their workout sessions and continue their workouts for a year.

The results of the study were as follows:

The walkers had gained improved aerobic capacity, endurance, and overall fitness.
The walking group developed better blood flow to their brains and had reduced carotid artery stiffness.
The walkers significantly outperformed the other group in executive function tests involving decision-making, planning, and cognition.
Both groups enjoyed decreased declines in the aging and impairment of their brains, though the walkers had better rates.

It’s pretty clear that walking, therefore, not only prevents aging signs in brains but can also stall aging in progress.

4. Heart-Healthy Habits Are Brain-Healthy Ones

As a general rule, anything that is heart-healthy is also brain-healthy. The same things that prevent dangerous heart conditions, like heart attacks, can also prevent strokes and vascular dementia. Exercise is particularly notable for these functions. It’s already well-established that exercising is key to keeping your heart strong, so naturally, it does the same for the brain. Here’s how!

· Circulation

By boosting heart rate and cardiovascular activity, you increase the blood and oxygen flow throughout your body. Naturally, it builds and strengthens your heart, but that circulation also goes to the brain. This is important for keeping the organ sharp and healthy, according to studies.

· Stress

As its name suggests, stress puts a lot of, well, stress on your body. This means your body strains to handle the automatic fight-or-flight response from that stress. It’s no surprise that too much of this can then be bad for your well-being. People even joke about stress causing heart attacks – which it can! But it’s not just the heart that suffers from this. Research shows that stress can be a predictive factor in the risk of cognitive decline. Exercise releases endorphins and helps you to work off a lot of the pressure from stress, helping your heart and brain in the process.

· Blood Pressure

The improved circulation from exercise can also help to improve and balance blood pressure. High blood pressure is notorious for causing heart problems. It’s also a significant risk to aging brains, according to research. If your blood pressure isn’t at a healthy average, you’re more likely to develop neurological disease and dementia.

· Sleep

Exercise is a great way to encourage a good night’s sleep, helping you feel tired enough to rest easily. A lack of enough sleep can harm many organs in your body, including your heart. There’s a reason that the minimum required daily sleep is seven hours. It would be best if you had that time to rest and recover, and without it, you can get tired and strain yourself. But aside from its cardiovascular effects, a lack of sleep is also bad for the brain. Studies say that poor sleep can put you at risk of dementia.

5. How To Walk For Exercise…And To Prevent Brain Aging

Well, you now know that walking prevents brain aging. How can you apply that knowledge to your life with positive thinking? Sometimes, taking what you’ve learned and finding ways to incorporate it can be the hard part. So here are some tips for doing so to prevent brain aging safely and scientifically:

· Exercise Enough Times A Week

You need 150 minutes of exercise at a moderate intensity to reach the minimum recommended amount. Walking can be relaxing, of course! But if you want to use it to help your brain, you must get your blood pumping. Aim to walk briskly, not slowly, when you’re working out.

· Start Small

Yes, the goal might be 150 minutes of brisk walking per week. But it’s okay if it takes time to get to that level! If you’ve never spent much time working out before, starting an exercise regimen is daunting. Start with just ten minutes of brisk walking a day. Then, work your way up, gradually increasing the duration until you’re at your goal! Remember, even a little exercise is better than none, so maintain positive thinking!

· Take Opportunities To Walk

Get some extra walking time by taking up any chance you can (safely) do so. Park your car farther away, so you have to walk for longer. Take the stairs instead of the elevator. Instead of driving to the store five minutes away, walk. There are so many ways to get active by walking daily, and they make great habits!

Final Thoughts On How Walking Can Prevent Brain Aging According To Science

Walking is a simple exercise, and it’s also a very reliable one. It boasts many positive benefits for all sorts of organs and processes in your body. Whether you seek to prevent brain aging or improve overall health, it’s an easy and trustworthy choice!

3 Proven Connections Between Poor Sleep And Unhealthy Food Choices

September 14, 2021 by Lakeisha Ethans

Have you been feeling tired every day? Does your sleep feel lackluster? Do you rarely ever feel rested, even when you think you’ve slept enough? Poor sleep is far from an uncommon problem in today’s world. With all the hustle and bustle of modern life, you may feel too busy to maintain a healthy sleep schedule. But the culprit might be surprising–making unhealthy food choices.

So let’s shift the focus to your diet. What are the most common foods that you reach for? Do you tend to make bad choices when it comes to picking meals and snacks? Do you often give in to cravings or break your dietary promises? Are you starting to see physical signs of your unhealthy food habits in your weight and energy levels? Again, this isn’t uncommon – the world is full of attractive and delicious but ultimately poor food options!

But did you know that those two problems are closely linked? In fact, they directly affect each other and might be perpetuating your worst habits in both areas. Having an issue with one often means you’re going to have a problem with the other. And on top of that, they’re both dampening your physical wellbeing, positive thinking, daily performance, and overall energy! So, what’s the connection between poor sleep and unhealthy food choices?

1. Poor Sleep And How It Influences Unhealthy Food Choices

Your body tells you when it’s hungry based on the energy levels that it has. In turn, those levels are affected by multiple factors, at the center of which is sleep and rest. Sleep is crucial for the body’s function, giving it the chance to restore itself and recover from the day.

When you don’t get enough sleep, your body craves more energy and constantly feels hungry throughout the day. It needs a way to keep itself going and often turns to poor dietary choices, such as the following:

· High-Calorie Preferences

To supply yourself with energy when you’re tired from inadequate sleep, your body demands more calories, say studies. You will naturally gravitate towards options like junk food and fast food, packed with loads of calories. These foods lack the nutrients that would help you get through the day, but they’re most appealing to your tired mind. The fact that they’re awful for your mental and physical health certainly doesn’t help your case, either!

· Increased Total Consumption

As previously mentioned, your body demands any source of energy when it’s tired. According to research, this can lead to eating a lot more at more frequent rates throughout the day. Unfortunately, the excess consumption that occurs happens without notable physical activity changes. You’re too tired to exercise and are likely to be even more sedentary after poor sleep. As such, eating more is an unwise option, but your body will keep screaming that it’s hungry!

· Sugar Cravings

Glucose is a convenient fuel source for the body, and you can get it most quickly from sugar. This is why when you’re exhausted, you’re likely to want to eat all sorts of unhealthy sweet treats. Studies show that these cravings also occur among those with poor sleep quality, not just a general lack of sleep. When it’s that tired, your body wants a simple and direct source of fast energy – even though that will likely make it even more sluggish!

However, the influences that poor sleep can have on your diet don’t just stop at a few junk food cravings. In the long run, continually not getting enough sleep or poor-quality sleep will cause physical bodily changes. These changes are all related to your diet. While not inherently harmful to all people, they indicate the links between poor sleep and dietary habits. The changes above include these:

A larger waist circumference, according to research.
Greater risk of obesity, according to studies; the converse effect is not noted with longer sleep.
Studies show decreased heart health due to a mix of the effects of poor sleep and the resulting poor nutrition.
Decreased positive thinking, which can cause you .to eat or stress eat emotionally

There is also a common misconception that a lack of sleep somehow correlates to losing weight. This is likely due to inaccurate assumptions of laziness placed on overweight individuals. Those assumptions could make someone believe that someone who sleeps a lot is lazy and may gain weight.

This is a complete myth! The reality is that research shows that getting enough sleep is the best way to achieve a weight loss goal. Those who seek to lose weight always see the most results when they can get the rest that they need. Honestly, that should go without saying; healthy habits beget health. So don’t deny yourself and your body much-needed sleep because of these false assumptions!

2. Unhealthy Food Choices And How They Influence Your Sleep

You know how poor sleep can wreak havoc on the way you choose the food you eat. But did you know it also happens the other way around, too? Unhealthy food options tend to cause you to feel more tired and sluggish. This is because they don’t provide you with the fuel and nutrients that your body truly needs.

And yet, despite all the drowsiness that poor food choices get you, you’re still not going to be able to sleep well that night! That’s because choosing unhealthy foods comes with its laundry list of problems that can all ruin your rest. Here are some notable links between diet and sleep:

· Micronutrient Inadequacy Worsens Sleep

To gain good sleep, it is necessary to have all your essential nutrients. But it’s not just the big food groups that you have to be aware of – it’s micronutrients, too. This involves components like magnesium, calcium, and vitamins A through K, according to research. A lack of those vitamins and minerals has been linked to different sleep issues. It is theorized that this is due to how these nutrients can affect certain hormonal pathways, especially ones for sleep.

· Salt Disrupts Sleep

Salty foods can contribute to a risk of “superficial” sleep, which means sleep without restorative phases. This means that if you eat too much salty food, you can sleep for eight hours and still feel exhausted in the morning! This is according to research, which also suggests that salt’s effects on hormones are to blame. In addition, diets low in salt (and saturated fats) designed to aid blood pressure are even better for sleep health! The DASH diet is explicitly well-known for providing positive effects on rest to those who closely follow it.

· High-GI Carbs Affect Deep Sleep

A glycemic index (GI) refers to how much a food boosts the blood sugar levels in your body. The spikes in blood glucose are typically associated with a lack of healthy food choices. If you’ve noticed that meals featuring processed carbs tend to make you sleepy, that’s because of the high GI. Ironically, all that drowsiness makes your sleep worse! While carbohydrates are essential for your health, high-GI carbs are decidedly less ideal. Studies show that they can reduce the total amount of time you spend in deep sleep. They then further impair the quality of your sleep by increasing your nighttime wake-ups – which also interrupts deep sleep!

· A Poor Diet Can Cause Sleep Disorders

Obstructive sleep apnea is a severe disorder that causes your breathing to become impaired when you sleep. It usually leads to a lot of waking up at night, which naturally reduces the restorative sleep you can achieve. Bad dietary choices are among the risk factors for this disorder, especially since they can also lead to obesity.

3. Improving Your Sleep By Skipping Those Unhealthy Food Choices

You’ve probably figured out by now that poor sleep and unhealthy food choices can support each other in a terrible cycle. The poorer your sleep, the less healthily you eat. The less healthily you eat, the poorer you sleep. It can be a mess to be caught in that spiral!

That’s why you need to take the first step in breaking this trend by working to improve both your nutrition and sleep. The good news is that many things that help your sleep will also help you make wiser food decisions. As such, here are some tips for improving sleep quality.

Ensure a comfortable sleeping environment. The room where you sleep should be dark and at a cool temperature every night. Try to reduce the amount of noise that gets to that room, too.
Maintain a regular sleep schedule, waking and sleeping at the same time every day. This will allow your brain to regulate its sleep-wake cycle. Before long, you’ll be able to fall asleep quickly and wake up refreshed.
Don’t drink too much alcohol or coffee. Both of these drinks can disrupt your deep sleep, making you more tired in the morning.

How To Choose Healthier Foods:

In a similar vein, here are some tips for improving your food choices:

Plan and prepare meals in advance. Choose one or two days a week to cook large batches of food that can sustain you for the week. When you have healthy options on hand, unhealthy ones are less interesting.
Start very closely reading all the labels on food packaging, scrutinizing the nutritional information panel. Choose foods that are low in saturated fats, salts, and sugars.
Add filling foods like fibers, proteins, and healthy fats to your diet. They will help to keep you feeling sated, so you don’t feel hungry again so quickly.
Buy or prepare healthy snacks that you can bring along with you instead of stopping at a shop when you’re peckish. Even bringing fruit is a great idea!

Final Thoughts On The Connection Between Poor Sleep And Unhealthy Food Choices

The food that you eat and the way you choose to sleep are both personal lifestyle habits. It’s ultimately up to you how you maintain a sleep schedule. And it’s your choice what you eat, too. Even if they’re unhealthy, these decisions don’t reflect poorly on your value as a person. But they do reflect poorly on your health, and they can cause many problems for your wellbeing down the line.

If you struggle with making unhealthy food choices, you can speak to a doctor or registered dietician for advice. A doctor or relevant health professional can also provide aid if you struggle with sleep. Their help and your efforts to improve will allow you to make the connection between diet and food a positive one!

Man Adopts a Tiny Turtle With a Window to its Heart

September 14, 2021 by Kristen Lawrence

When one man adopted a tiny turtle with an exposed heart, it transformed his life in unexpected ways. Hope has a rare condition that makes her incredibly vulnerable. Instead of a shell, there’s a thin membrane covering her heart. As far as Mike knows, there’s no other turtle like her in the world.

“I first met Hope when one of my friends facetimed me out of the blue. He was like ‘I had this turtle born and she has an exposed heart. There’s no shell where her heart is.’ I didn’t believe him, and then he turned the camera around and I saw her for the very first time. I was really in disbelief. So, he asked me if I would be willing to take her in because he knew she would need some extra special care,” Mike says.

When Mike heard about her, he immediately felt called to adopt her so she’d have a fair shot at life. He knew he had an uphill battle ahead, but he was committed to keeping her alive. People asked him why he cared so much about a turtle that didn’t have much chance of survival. But, he felt drawn to the turtle and inspired by her story.

When Mike took her home, he got her all settled in a tank with fresh water. Then, he decided to keep tabs on her size and weight, wanting to ensure she grew at a healthy rate. She was only the size of a quarter when Mike first got her.

She was so small and fragile, so he made sure to handle her gently. At first, he hesitated to even touch her since she was so delicate. He took extra precautions to keep the tiny turtle safe and healthy, and tried not to handle her too often.

View this post on Instagram

A post shared by Aquamike (@aquamike23)

Caring for the Tiny Turtle with a Window to her Heart

“So, what I did to help her was I kept the water as clean as possible, I kept the enclosure as clean as possible. I made sure there was nothing sharp in the tank, I made sure that it was always clean,” Mike said. “The filter had fresh media in it and I was feeding a variety of foods. When she was small, the main food was frozen bloodworms. I used to feed her with a pair of feeding tongs because her vision was not that great. So when I held the food in front of her face, it made it a lot easier for her to eat.”

Hope seemed to become attached to Mike very quickly. She would even flap her arms when her dad came near her tank! That’s her way of saying she’s excited to see him. She swims right up to the glass whenever her dad walks into the room. Their bond is truly something special. Without Mike, she may not have even lived past infancy. It seems that, in a way, she can sense how much Mike loves and cares about her.

The most important part of caring for her was to keep her water clean and at the right temperature. Since Hope has an exposed heart, any contaminated water would go directly into the most vulnerable part of her body. So, Mike had to ensure the water didn’t get too warm since bacteria thrive in warmer temperatures. He says that’s also why he had to keep her heart exposed so bacteria didn’t get trapped inside.

Mike admits that in the beginning, he was scared and didn’t know what to expect. He feared that one day, he would wake up and she wouldn’t be swimming in the tank anymore. However, much to his relief, she just kept getting bigger and bigger! She continually gained weight, growing little by little each month. After the six-month mark passed, Mike finally felt confident about her condition. Now, she’s about three years old, and still growing and thriving!

View this post on Instagram

A post shared by Aquamike (@aquamike23)

The turtle who brings hope to humanity

“Hope really gave me the opportunity to connect on a deeper level with people. So it’s not just about helping animals anymore – it’s about helping animals AND people because of Hope. There’s a lot more things that I’m really proud of. We made it to the news, we were on TV, lots of different opportunities that came because of Hope. Everything about keeping her and having her and being able to give her a life is really, really rewarding.”

Mike says many people think you can’t connect with a turtle like you can with a cat or dog. However, he and Hope share a very beautiful bond. Any time Mike comes home from work, she starts flailing her arms and splashing around in the water. She always gets excited to see him, just like a dog does when their owner returns from work. Her flapping her arms around is akin to a dog wagging its tail when it’s happy! She’s a very playful turtle, and Mike enjoys every second he gets with her.

When he first brought the tiny turtle home, he immediately began posting about her on social media. She’s inspired thousands of people so far, which makes her name very fitting. She even has her very own stuffed animal and vinyl figurine! All the proceeds help raise money for charities.

Mike can’t believe she’s made it so far in her journey. He says what inspires him most about Hope is that she doesn’t let her condition stop her from living her life. She’s the only turtle with an exposed heart in the world, making her truly one-of-a-kind.

Final thoughts: Hope the once-tiny turtle inspires thousands every day

You can find inspiration everywhere if you look hard enough. Of course, no one would expect a tiny turtle to restore their faith in life. That’s exactly what Hope has done for humanity – reminding people that they, too, can beat the odds. Mike adopted her when she was the size of a quarter, even though everyone doubted she’d survive.

Luckily, she’s now a healthy, happy full-grown turtle who got a second chance at life because of Mike. We hope you enjoyed this heartwarming story! Let us know what you think in the comments.

10 Early Warning Signs of Depression That Can Change Your Life

September 14, 2021 by Chris Butler

Do you know what depression looks or feels like? While there are some undeniable symptoms, many early warning signs of depression go unnoticed. The key is realizing something wrong and making lifestyle changes or getting help immediately.

According to the National Institute of Health, there are more than 17 million people in this country that suffer from depression. Sadly, many of these folks won’t get help as they brush it off as the blues or circumstances in their life. The good news is that depression is easily treated, so there’s no reason to put off getting help.

Life is stressful, and everybody will have periods where they feel down and sad. The way depression differs from this is that it causes you to have low self-worth or a feeling of hopelessness. Since it’s a psychological issue, it affects how you think, act, move, and live.

There are many causes of these common mental health issues, such as circumstances, medical problems, a chemical imbalance in the brain, and social troubles. Just because your mom had depression doesn’t mean that your cause is the same, but there are strong links to genetics in mental health.

Early Warning Signs of Depression

There’s no reason to suffer in silence when there is help available. Depression comes in all degrees, and some have it much worse than others. If you have an ongoing battle with this mental health issue, it’s called a major depressive disorder.

Whether you’re fighting this issue once or it’s been an ongoing battle all your life, you need to know the symptoms. Here are the early warning signs of depression in adults.

1. Concentration Issues

Is your concentration lacking? Even if you’ve never been diagnosed with a condition like ADHD, you may find that you’re suddenly unable to focus. In fact, things that you could have done in a short bit might take hours to accomplish.

When your focus is a mess, and you can’t seem to concentrate on anything, depression may be the culprit. However, most people won’t consider depression as the crux of concentration issues.

2. Isolating Yourself

There’s no real reason why depression makes you want to isolate yourself. Some theorize that it’s the lack of motivation, changes in sleep habits, and eating differences that are behind this symptom. However, you may be turning down social requests to stay home and chill.

Even if you have a house full of people that live with you, closing your bedroom door and making the world go away seems like heaven. If you’re spending more time behind closed doors and four walls, it needs to be addressed as it may be one of the early warning signs of depression. Mental disturbances can cause you to think and feel that isolation is a relief, but it’s only making matters worse.

You can quickly develop conditions like agoraphobia, which means you become paranoid when you’re around crowds or people due to your anxiety.

3. Changes in Your Sleep Patterns

One of the first issues that people notice with depression is that their sleep patterns are disrupted. They may have issues going to sleep, which is common and includes tossing and turning all night long. You may fall asleep but not be able to stay asleep for long.

You may wake up at unusual hours and be unable to return to your rest. Another way that depression can affect you is by sleeping too much. Do you find that you slip into your pajamas and hop into bed after work?

Some people may forgo dinner at night or spend the weekend trying to catch up on their rest. The only issue is that when depression is affecting your sleep, there will never be enough rest.

4. Mood Disturbances

Your emotional reserves may be profoundly affected during a depressive episode, making you grouchier than usual. Do you snap at the people you love, or are you on edge? You may be surprised at the things that come from your mouth or your reaction to normal stressors.

If your spouse’s every move seems to irritate you, depression may be to blame. If you’re just a little bit snappier and see red at the smallest infraction, it’s a sign something is going on.

5. Increased Anxiety

Did you know that people who experience depression almost always have anxiety too? Usually, anxiety is the symptom they feel at first, but together they’re a dangerous combination. Anxiety can make you worry about things beyond your control, have self-critical thoughts, and be so afraid that you don’t seek help for what’s going on.

Remember that anxiety is nothing more than fear and is the great pretender. It can make you think and feel things you didn’t imagine possible. Most people can identify the anxiety but don’t understand that depression fueled it.

6. Overly Emotional

Do you tend to cry more than usual these days? Are you weepy for no good reason? According to Healthy Place, the reasons you’re crying can be emotional, social, cognitive, or psychological.

Depression can defiantly put your emotions on edge, which is why so many people tend to cry at the drop of a hat when they’re depressed. If you have no real reason to be crying so much, it can be one of the early warning signs of depression to notate.

7. Lack of Interest in Things Once Enjoyed

If you notice a general lack of motivation, it may be more of an issue than you think. If the thought of going to work, the grocery store, or even walking outside to your mailbox is overwhelming; it might be a sign of depression. Depression zaps your motivation, making you overwhelmed and tired by the smallest things.

8. Your Hygiene Fails

Hygiene problems can falter because you’re so exhausted. You know you must take a shower and brush your teeth every day, but walking from your bed to the bathroom might seem overwhelming. Standing there for two minutes brushing your teeth might seem like climbing a mountain.

Since depression affects your brain and how you think and act, it can affect your hygiene. Taking care of your body is a fundamental part of living. If you notice that you’re going days without showering or combing your hair, it’s a sign you need help.

9. General Malaise

You can’t pinpoint what’s wrong with you, but you feel like you’re moving through mud. Every step seems to be more difficult than the one before, and you feel it’s an effort to do anything. You may let the mail pile up because you don’t really care if you get it or not.

Many people think they’re coming down with something when it’s actually depression taking over their life. Did you know that many people who seek help for their mental illnesses often think they have things wrong like cancer, an autoimmune condition, or some other ailment that’s causing their issues? Since depression affects both the mental and physical body, it’s hard to tell the difference without medical help.

10. Changes in Appetite

Have you noticed that you’re a little hungrier than you usually are, or are you not hungry? Depression can profoundly affect your appetite, and it can go either way. Some say their favorite meal, like pizza, doesn’t bring them as much pleasure as before.

Others say the very sight of food makes them feel sick, but if your appetite has significantly changed, it’s one of the early warning signs of depression.

Final Thoughts on Early Warning Signs of Depression

One of the main reasons why people don’t seek help when they’re depressed is because they feel like something is wrong with them. You should know that depression and anxiety are very common mental illnesses that can be treated. However, you can’t get treatment if you don’t get help.

You can do many things when you see some of the early warning signs of depression, such as making lifestyle changes. Did you know that many people who are depressed are often lacking the vitamins and nutrients their body needs? Magnesium is a big help to those who suffer from mental illness.

A study reported by the National Library of Medicine showed that taking magnesium supplements can be just as effective as some of the other treatment options on the market. Plus, magnesium has little to no side effects, unlike the alternatives. There is so much that you can do by simply changing your lifestyle.

Even if you’ve tried lifestyle changes and your depression seems to be treatment-resistant, there is no reason why you should feel embarrassed to get help. When you notice the early warning signs of depression, you need to find out the underlying causes, the best treatment options for you, and how to overcome this common issue.

Duke Finds Link Between High Cholesterol and Breast Cancer Cell Growth

September 14, 2021 by Kristen Lawrence

A recent study by Duke Cancer Institute found that high cholesterol contributes to the growth of breast cancer cells. Chronically elevated cholesterol levels have been linked to a worse prognosis in most cancer. However, scientists didn’t fully understand the association between the two until this study.

The research appeared online on August 24, 2021, in the journal Nature Communications. A research team led by the Duke Cancer Institute discovered how breast cancer feeds on high cholesterol. In their paper, they explained how breast cancer cells utilize cholesterol to increase stress tolerance. This relationship allows the cells to “cheat death” once they leave the initial tumor site.

How high cholesterol fuels breast cancer cell growth

“Most cancer cells die as they try to metastasize — it’s a very stressful process,” said senior author Donald P. McDonnell, Ph.D. professor in the departments of Pharmacology and Cancer Biology and Medicine at Duke University School of Medicine. “The few that don’t die have this ability to overcome the cell’s stress-induced death mechanism. We found that cholesterol was integral in fueling this ability.”

The study builds on prior research conducted by McDonnell and colleagues. Previous research focused on the link between high cholesterol and estrogen-positive breast and gynecological cancers. Those studies revealed that cancers driven by estrogen became worse with high cholesterol. The cholesterol mimicked estrogen in these cases, which fueled cancer growth.

In estrogen-negative breast cancers, researchers found that breast cancer cells still thrived on high cholesterol. These cancers didn’t depend on estrogen to survive, which initially baffled scientists. They wanted to find out how breast cancer cells managed to live without estrogen as fuel.

What the study revealed

In the current study, Duke researchers used cancer cell lines and mouse models. They discovered that, as the cancer cells spread, they use cholesterol to build stress tolerance. However, most of the breast cancer cells still die in the process.

Those that survive migrate to other parts of the body. These cells that become impervious to death then replicate, creating other cells with the same properties. They’re able to withstand a natural process called ferroptosis, where cells become stressed and die.

The researchers say this process occurs not only in estrogen-negative breast cancers but in other types such as melanoma. Identifying the mechanisms behind this process could lead to targeted therapies in the future.

“Unraveling this pathway has highlighted new approaches that may be useful for the treatment of advanced disease,” McDonnell said. “There are contemporary therapies under development that inhibit the pathway we’ve described. Importantly, these findings yet again highlight why lowering cholesterol — either using drugs or by dietary modification — is a good idea for better health.”

Study authors besides McDonnell include Wen Liu, Rachid Safi, Dmitri Kazmi, Binita Chakraborty, and Ching-Yi Chang. The Department of Defense Breast Cancer Research Program and the National Institutes of Health helped fund the study.

What is cholesterol?

Cholesterol, a fatty, waxy substance, often gets a bad rap despite being necessary for survival. The body uses it to build cells and make vitamins and other hormones. Two forms of cholesterol exist called high-density lipoprotein (HDL) and low-density lipoprotein (LDL).

HDL, often called “good” cholesterol, transports cholesterol to the liver, which gets removed from the body. LDL, the “bad” cholesterol, gets stored as fat when too much accumulates in the body. Since your liver makes all the cholesterol required, any excess comes from your diet – specifically animal products.

Meat, poultry, and dairy products all have cholesterol and contain high amounts of saturated and trans fats. Certain oils such as palm, palm kernel, and coconut oil also contain saturated fat, increasing LDL levels. When you consume too much of these fats, your liver works on overdrive, trying to expel them. Once it begins accumulating in your body, your cholesterol levels become elevated.

Over time, the excess cholesterol builds up in the arteries that supply blood to the brain and heart. If left unchecked, high cholesterol can eventually lead to cardiovascular diseases like heart disease and stroke.

Cholesterol can also merge with other substances to form thick deposits on the walls of arteries. When the arteries become narrowed, it makes them less flexible; a condition called atherosclerosis. If a blood clot forms, it can’t move through the blocked artery, which can cause a heart attack or stroke.

In addition to dietary habits, other lifestyle factors such as smoking, high blood pressure, and diabetes compound cardiovascular disease risk. However, high cholesterol remains a modifiable risk factor for coronary heart disease, heart attacks, and strokes.

Preventing high cholesterol levels

The American Heart Association offers the following tips to lower cholesterol:

Eat a heart-healthy diet. Limit saturated fats to less than 6% of daily calories and reduce or eliminate trans fats. A heart-healthy diet includes fruits, vegetables, whole grains, poultry, fish, nuts, and nontropical vegetable oils. It limits red and processed meats, sodium, and sugar.
Get adequate exercise. Sedentary lifestyles have underly many health problems. Make sure to get at least 150 minutes of moderate-intensity aerobic activity per week.
Quit smoking. Smoking dramatically increases coronary heart disease and cancer risk, among countless other conditions.

Experts say that statins, a medication used to lower cholesterol levels, may also help reduce cancer risk. However, more research is needed to understand how the drug works in relation to cancer. Perhaps one day, doctors will prescribe statins to reduce breast cancer cell growth and cholesterol simultaneously.

Final thoughts on a study linking high cholesterol to breast cancer cell growth

A new study by Duke University researchers found that breast cancer cells thrive in a high cholesterol environment. Previously, the relationship between the two wasn’t clear, but the study uncovered the mechanism driving cancer growth. The cancer cells that survive become resilient to stress and use cholesterol to fuel their growth.

However, experts say that lowering cholesterol levels makes breast cancer cells less likely to form. Lifestyle factors like exercising, maintaining a healthy weight, eating a balanced diet, and avoiding smoking can significantly reduce risk. Study authors also say that cholesterol-lowering medications may help protect against cancer. Before doctors can recommend statins, however, more research on this topic must be done.

Retina Health May Indicate Alzheimer’s Risk, Study Says

September 14, 2021 by Kristen Lawrence

A new study led by scientists at the University of California San Diego School of Medicine found that retina health may indicate Alzheimer’s risk. The research discovered that protein deposits called amyloid plaques found in the retinas might indicate similar plaques in the brain.

These protein deposits inhibit the function of brain cells and eventually cause neuronal death. Scientists have conducted prior studies on how to reduce or halt the formation of amyloid plaques, key drivers of Alzheimer’s.

These destructive plaques have also been the focus of the nationwide A4 study on anti-amyloid treatment for Alzheimer’s. The landmark study launched in 2014 assessed whether the investigational drug, solanezumab, could slow memory loss caused by the amyloid protein.

Elevated amyloid levels in the brain associated with increased Alzheimer’s risk

The study invited older individuals (ages 65-85) who have normal cognition and memory but who may be at risk for developing Alzheimer’s to participate. Researchers then used an imaging test called a PET scan with over 4,400 participants to measure amyloid buildup in the brain. The PET imaging revealed that 1,323 had elevated amyalzloid levels, making them eligible to continue with the study.

Physicians and researchers asked participants to visit the clinical research site once per month. At the beginning of the study, volunteers were given either the investigational drug or a placebo. They also completed memory tests every six months to evaluate any differences in their cognition.

The first published data from the A4 study confirms that higher amyloid levels in the brain increase Alzheimer’s risk. In fact, they represent the early stages of the disease. The research, published April 2020 in Jama Neurology, found that adults with higher amyloid levels had a family history of Alzheimer’s. They also scored lower on cognitive tests and reported a decline in daily cognitive function over the course of the study.

The A4 study marks the first of its kind to identify high amyloid levels in the brains of cognitively normal people using PET scans. It will likely set the benchmark for future research on reducing Alzheimer’s risk in people with high amyloid levels.

“A4 demonstrates that prevention trials can enroll high-risk individuals — people with biomarkers for Alzheimer’s who are cognitively normal,” said Laurie Ryan, Ph.D., chief of the Dementias of Aging Branch in NIA’s Division of Neuroscience. “Ultimately, precision medicine approaches will be essential.”

“Alzheimer’s disease is never going to have a one-size-fits-all treatment,” she said. “We’re likely to need different treatments, even combinations of therapies, for different individuals based on their risk factors.”

Determining Alzheimer’s risk by retina health

A new study published in the August 17, 2021, Alzheimer’s & Dementia issue found that amyloid deposits may also form in the retinas. This often occurs in patients with a clinical diagnosis of Alzheimer’s, suggesting similar behavior of the disease in both organs.

A team of researchers led by UCSD School of Medicine scientists performed a small, cross-sectional study. The team compared retinal and brain amyloid levels in patients from the A4 and Longitudinal Evaluation of Amyloid Risk and Neurodegeneration (LEARN) studies. Participants in the latter study still had increased Alzheimer’s risk but did not have elevated amyloid. However, they still met all other A4 study eligibility criteria.

The LEARN study built upon the A4 methodology and recruited 500 clinically normal older adults. The research provides a crucial comparison group for the A4 placebo group and future trials evaluating Alzheimer’s risk in asymptomatic individuals.

After gathering all the data, researchers found that individuals with retinal spots also had brain scans indicating higher cerebral amyloid. This critical scientific discovery proves that retinal imaging could serve as a biomarker to detect early-onset Alzheimer’s risk.

“This was a small initial dataset from the screening visit. It involved eight patients,” said senior author Robert Rissman, Ph.D., professor of neurosciences at UC San Diego School of Medicine and director of the Biomarker Core for the Alzheimer’s Disease Cooperative Study and Alzheimer’s Disease Research Center at UC San Diego.

He goes on to say,

“But these findings are encouraging because they suggest it may be possible to determine the onset, spread, and morphology of AD — a preclinical diagnosis — using retinal imaging, rather than more difficult and costly brain scans. We look forward to seeing the results of additional timepoint retinal scans and the impact of solanezumab (a monoclonal antibody) on retinal imaging. Unfortunately, we will need to wait to see and analyze these data when the A4 trial is completed.”

Rissman says that moving forward, they will conduct another study using a larger sample size. This way, they can confirm their initial findings and better understand the relationship between retinal and brain amyloid.

The research shows promise for the future of preclinical Alzheimer’s diagnoses. Retinal imaging techniques offer a non-invasive, less expensive method of detecting early-stage Alzheimer’s disease risk. If doctors can diagnose Alzheimer’s earlier in a more cost-effective way, it could revolutionize treatments in the future.

Natural ways to reduce Alzheimer’s risk

According to the National Institute on Aging, Alzheimer’s develops due to a combination of age-related, environmental, lifestyle, and genetic factors. While you can’t alter your genetics, you do have control over your daily habits. To prevent or reduce Alzheimer’s risk, the following tips are recommended:

Get regular physical exercise – ideally, 2.5-3 hours of moderately intense aerobic exercise per week.
Eat a balanced, nutritious diet. Steer clear of highly refined foods and opt for fresh, whole foods instead.
Get plenty of sleep, and maintain a regular sleep schedule.
Keep your mind busy and active. Read books, do brain puzzles, learn a new skill or anything else that stimulates the brain.
Maintain a healthy social life. Positive, supportive friends can do wonders for your mental health.

Final thoughts on a new study linking retina health to Alzheimer’s risk

Alzheimer’s disease leads to the gradual death of brain cells because of disruptions in neuronal communications. As cells degenerate, it results in cognitive impairment and memory loss. A new study found that amyloid plaques, a hallmark of neurodegenerative disease, can occur in the retinas in addition to the brain. Researchers hope that non-invasive retinal scans will become the future of preclinical Alzheimer’s diagnoses.

10 Signs You Have Found an Emotionally Intelligent Partner

September 14, 2021 by Chris Butler

Do you have an emotionally intelligent partner? It’s a relatively new term that’s being thrown about that shows how a person can handle their emotion and thoughts.

An individual can use their emotional intelligence to influence others, and they do it well.

If you have someone who is in tune with their emotions, then you’ve found a gem. This person can be a vital part of making your relationship successful. Since they can handle connections wisely and compassionately, they get you on a whole different level.

Ten Signs Someone Is an Emotionally Intelligent Partner

Have you ever been involved with someone emotionally immature? It’s often the case that this person’s needs came before yours, and they didn’t understand you at all.

However, it’s not like that with someone who has emotional intelligence. Here are some signs of the emotionally in-tune partner.

1. An Emotionally Intelligent Partner Forms Healthy Connections

According to the National Library of Medicine, someone with a narcissistic personality disorder often has a hard time with relationships. You want to avoid these toxic people, and one red flag of TPD is that they don’t have good relationships with past lovers or family members. However, the emotionally intelligent partner has a history of great relationships.

It’s not uncommon for them to have friends dating back to their college or even high school years. Most people that meet them like them, so they keep in touch. When it comes to family relationships, they won’t let anyone mess with their relatives. Having healthy connections is a good indication that this person is well-rounded and emotionally on point.

2. They Can Put Themselves in Your Shoes

It’s so easy to pass judgment on others until you’ve walked a mile in their shoes. Things may appear to be all sunshine and roses in someone’s life, but until you live their life, you have no clue what really goes on. An emotionally intelligent person can relate to your experiences.

They have an empathetic side that allows them to feel the pain of others, so they don’t pass judgment. Their emotional intelligence makes them folks that many come to for trouble, as they make great counselors.

3. An Emotionally Intelligent Partner Will Utilize Healthy Coping Mechanisms

According to the National Library of Medicine, having healthy coping mechanisms means having behaviors mobilized to manage stress. Everyone has a vice or something they use to make them feel better. Do you run for chocolate ice cream when you’ve had a bad day?

Some folks have poor coping skills, which causes them to turn to violence, alcohol, drugs, or other lackluster coping methods. You want an emotionally intelligent partner that has learned good coping skills. There are plenty of healthy ways to deal with both external and internal stress, and the way they manage their anxiety has a significant impact on you.

If they turn to drugs, it can have devastating consequences for them and you. However, if they learn to meditate, journal, and talk to a therapist, then their emotional intelligence is helping them handle life.

4. They’re a Great Listener

There’s nothing worse than a partner that doesn’t listen to a word you have to say. You can talk, and they can’t tell you one thing that you’ve spoken to them. However, the emotionally intelligent person will listen to every word.

You can tell they’re genuinely listening to you by their body language. They seem to be engaged with the conversation and maintain eye contact throughout the entire discussion. They ask questions when necessary, and they know how to be quiet and let you speak.

Once you’re done talking, you feel like they’ve heard every word you’ve said. Additionally, you have a sense of peace knowing that someone cared enough to listen to what was on your mind.

5. They’re in-Tune With Their State of Being

Some folks believe that self-awareness is one of the best traits to seek in a potential suitor. What does it mean to be self-aware? Well, someone who has emotional intelligence is very in-tune to themselves at any time or place.

They can close themselves off in a room for some deep deliberation. They want to find out why things are happening in their life that are causing them issues. Another positive point is that they’re not afraid to take responsibility for their actions.

For instance, if they didn’t finish college and are now working two jobs trying to pay the bills. They will take the blame for not getting the education they need. However, they will also spring into a mode to fix things.

Having this special gift to be self-aware allows them to relate better to others. They tend to be empathetic and can be a beneficial partner in a relationship. The emotionally intelligent partner is the one to seek when looking for someone with whom you can spend all your tomorrows.

6. An Emotionally Intelligent Partner Copes With Conflict Healthily

Dealing with conflict is never easy. However, some folks have a knack for deflecting the situation and bringing calm to those raging mad. This person doesn’t live in a black and white world, as they realize a lovely shade of gray.

They’re great at conflict resolution, which means they want to resolve things rather than let tensions brew in a relationship.

7. They Know How To Pause Before They Speak or Act

There’s nothing worse than someone that speaks every thought that pops into their mind. The emotionally intelligent partner is very selective with their words. They weigh their words and actions wisely so that they don’t offend.

If they tend to take some time to respond to you, it’s because they want to make sure what they say is just right. They don’t want to offend you. Instead, they want to offer sound advice or add something meaningful to the conversation.

Though they may be slow to speak, what they have to say is valuable when they do talk. Plus, they don’t want to have a slip of the tongue that might hurt your feelings, either. Don’t be offended by their “pause,” as it’s really them being deep in thought.

8. Emotionally Intelligent Partners Show Vulnerability

For many people, it takes a great deal of courage to show their emotions. While it was taught that men don’t cry in the olden days, you know by now that it wasn’t a healthy point of view. Showing fear, sadness, and anxiety allows them to get all those hurts from the inside out.

People who bury their emotions deep often are like a time bomb waiting to explode. An emotionally intelligent partner knows that expressing vulnerability makes them more human than acting passive-aggressively and burying the hurt.

9. They Admit They’ve Made a Mistake

Nobody likes people who won’t take responsibility for their actions. However, the emotionally intelligent partner is eager to admit when they’re wrong. They know that it’s important not to blame someone else, as it only causes hard feelings.

Plus, there’s something beautiful about an individual who can admit they’re wrong. There are lessons to be learned from simple mistakes in life, and they would rather get the issue out in the open than sweep it under the rug.

10. They Set Boundaries

Boundaries are often viewed as bad things, but healthy limitations are excellent, and they can protect you. When your toddler was learning to walk, you had to teach them that the stove was hot and the trash was a no-go. While they may have got mad at you and threw a temper tantrum, they eventually learned that your boundaries were for their own good.

As a person in a relationship, it’s good to set appropriate limits. For instance, someone may set guidelines that if you cheat, they’re gone. These rules are not as much about you as they are meant to keep them safe and sane.

It doesn’t even have to be something as serious as infidelity. People can set boundaries on finances, the way you talk to one another, and about tons of other things. These are red flags for them that you’ve crossed beyond their comfort zone.

Final Thoughts on Finding an Emotionally Intelligent Partner

When it comes to life and picking the best person for you, you want to choose someone who makes your life easier, not harder. There are plenty of folks who are selfish, toxic, and have baggage from past relationships. However, when you choose an emotionally intelligent partner, you’re selecting someone that can compliment you and make your life easier.

These folks tend to listen to you, have empathy for the situations you and others are going through, and are eager to admit when they’ve made a mistake. They’re the kind of people with close relationships with their friends and family because they don’t make enemies. When you find this person with high emotional intelligence, you need to embrace the gift you’ve been given.

14 Signs Your Partner Is Stringing You Along

September 14, 2021 by Chris Butler

You’re head over heels for your partner, but you’re not so sure they feel the same way. Unrequited love is one of the most challenging situations to face. Thankfully, you may be able to save yourself some heartache by seeing the signs that someone is stringing you along and doesn’t have genuine feelings.

Fourteen Common Signs Your Partner Is Stringing You Along

Some red flags are hard to ignore, but other times you might have to analyze a situation to see if someone is playing you. Here are 14 indications that maybe you’re more into them than they are into you.

1. A Person Stringing You Along Prefers to Text or Instant Message Than See You in Person

While the world tends to be more anti-social and use texting and instant messenger for communication, it shouldn’t be that way when you’re dating. If you feel that your partner always wants to text and rarely wants to see you face-to-face, it’s a sign that maybe they don’t have the best intentions.

Someone who isn’t that into you or has another lover may use text messaging to communicate because it’s safe. Demand to see them in person, and if they have an issue with that personal contact, send them packing.

2. You Go for Days or Sometimes Weeks Without Hearing From Them

One of the most annoying things is sending a text or leaving a voicemail and getting no return call. Sure, they’re busy like everyone else, but if you were high on their list, they would make time to call you back. People make all sorts of excuses.

The truth of the matter is that people make time for the most important things to them. So, if you had a top spot in their heart, they would call or text you back quickly. Don’t let them play you.

3. You Get No Formal Commitment From Someone Stringing You Along

Commitment phobias are a common issue. It could be that your partner saw their parents go through a challenging divorce, or they may have other problems that make them afraid of taking the plunge. However, if you’re pushing for a commitment and they’re pushing against it, it’s a red flag.

You want someone who will gladly commit to you and wants to show you off to the world. If they’re going to avoid this issue and get huffy when you discuss it, then they’re hiding something.

4. You Make All the Initial Contact

You want someone who goes out of their way to contact you. If you’re the one making all the calls, plans, sending text messages, then it sounds like it’s a one-way street. Let them come to you and stop trying, and you will see how far things go.

5. You’re Always Left Hanging When Someone’s Stringing You Along

They finally make plans with you, but they show up late. Sometimes, they don’t show up at all. It’s not polite to make someone wait for 1-2 hours when you’re supposed to be there. This is very much an indication of a narcissist who uses people for their benefit, and if they get a better offer, they will forget all about you.

6. They’re More Interested in a Physical Relationship Than Anything Else

The only time you see this person is when they want to hit the sheets. Relationships are about more than just physical interaction, though it’s essential. You want someone who will spend the evening on the porch swing hearing about all your hopes and dreams, not just someone interested in intimate acts.

7. They Don’t Want To Meet Your Family or Friends

One of the first things you want to do when you meet someone you love is to bring them home to show your parents. Additionally, you want them to meet all your family and friends too. If this person doesn’t want to meet the folks closest to you, then it’s a sign they’re stringing you along.

Some individuals are shy and may want to make sure the relationship is headed in the right direction before making such a step. However, if the general feeling is that they don’t want to meet the people in your inner circle, it’s a red flag.

8. Compliments Are Dismissed

Do they brush off the compliments or embrace them? If you tell them how nice they smell or how wonderful they look, how do they react? If they don’t want you getting too close, then they won’t embrace these accolades.

Rather, they will keep you at arm’s length distance so that you don’t fall for them. If they’re using you, the last thing they want from you is to fall hard and fast for them. It’s harder to break free when there are strings attached.

9. They Refuse To-Plan Anything in Advance

Do you get the old excuse that they’re just too busy, or they may not know what they’re doing in a couple of weeks? These are classic excuses that people use when they aren’t that into you. If someone in love with you wanted to plan future dates, you would clear your schedule for this person.

Avoiding long-term activities means they have no intentions of being around for the long haul or have many people they’re dating and don’t want to overbook. Beware when they don’t make plans with you.

10. They Get Serious if You Want To Move On

Have you ever heard the old saying that someone doesn’t want a person until someone else does? If you get tired of their drama and want to move on, they may all of a sudden start to show interest.

While they may be stringing you along, they don’t want someone else stepping on their territory. Please don’t fall for this old trick because they will be back to their old ways as soon as they find someone else.

11. A Person Who Is Stringing You Along Is Always Too Busy for You

It’s challenging when you get brushed off time and again. According to the Bolde dating & relationship platform, you need to drop them like your worst habit. Don’t cancel your plans for exciting things just because they don’t show up. Find someone else who will be eager to go with you.

12. You’re the One Giving All the Time, Thought, and Energy Into the Relationship

It’s never fun to be in a one-sided relationship. When you’re the one doing all the planning, trying to contact them, and putting all your energy into a sinking ship, it’s very draining. The truth is that there is someone out there who wants to do all those things for you, and you’re wasting your time on someone who is doing nothing but stringing you along.

It all comes down to self-worth. Do you love and respect yourself enough to know that you deserve better, more than what this person can offer? According to PsychAlive, your worth and esteem are all tied together in one little package. Dr. Lisa Firestone wrote the article that has some fascinating facts to consider about your value and significance.

Many times, people who’ve been in horrible relationships before and have low esteem will settle for less. Your value as a human being is worth more than someone playing games with your heart and mind.

13. There’s No Talk of the Future

When you’ve met someone you think is marriage quality, you automatically start talking about plans. Where you want to live, raise a family, and your goals as a couple. If your person keeps the conversation more about the here and now, it’s likely, they’re not considering anything past the next couple of weeks with you.

14. There Are Too Many Past Situations

The best predictor of the future is to look to the past. If they don’t like to talk about all the bad relationships, it’s a sign that something isn’t quite right. They may have a reputation as a player, and the past is something you can’t just brush under the rug.

If they won’t commit to you and the communication is poor, it could be that their past is the key to understanding what’s really going on.

Final Thoughts on Dealing With Someone Stringing You Along

It’s no fun to be with someone who doesn’t value your relationship and they don’t want to make any real commitments to you. If you’re looking for an occasional date, this behavior is acceptable. However, when you want more than your partner is willing to give, you need to value yourself more.

You have wants and needs that should be fulfilled, and you don’t have to settle for the option that doesn’t check most of the boxes. It would be best to run the other way when you start to see any of these 14 red flags listed above. You may be dealing with a selfish, toxic, and narcissistic person who will never be what you need them to be.

When someone is stringing you along, the sad thing is you don’t know how many others are doing the same thing too. You deserve to be number one in your partner’s eyes.

7 Causes of Tummy Fat and 7 Science Proven Tips to Get Rid of It

September 14, 2021 by Chris Butler

Why is tummy fat so easy to put on and hard to take off? There are numerous reasons why people gain fat in the stomach region, but there are ways to get rid of it. First, you must understand the type of fat you’re dealing with in this area.

The National Library of Medicine states that stomach fat is divided into two categories, which are visceral and subcutaneous. Visceral fat is the type that surrounds the organs, like your stomach. However, subcutaneous fat is the type that causes all the issues. Having an abundance of visceral fat can lead to fatty liver, thyroid issues, and other complications.

The leading cause for these concerns is your lifestyle. When you don’t eat a good diet, never exercise, and have too much stress, it increases this fat. The good news is that there are ways to combat this blubber around your middle section.

Understanding the Dangers of Belly Fat

Obesity is the number one cause of major diseases. The more weight you have on your frame, the more likely you’re to have complications. Comorbidities are associated with excess fat, like the type you find in the tummy region.

Unhealthy Outcomes

According to John Hopkins, for every five points, you pack on your body mass index, it increases your chances of heart attack by up to nine percent. Now, that’s just one risk, but here are other things you also can develop:

Cancers – breast, colon, stomach, and liver
Diabetes
Cardiovascular disease
Hypertension
Strokes
Dementia and Alzheimer’s
Asthma and breathing problems
Heart attack

Seven Common Causes of Tummy Fat

So, now you know all the reasons you should lose weight and get rid of tummy fat, but you need to know the direct causes. Believe it or not, there are many sources outside of overeating.

1. Too Much Alcohol Consumption

A little bit of wine is good for the stomach, or so the old saying goes. However, when you drink too much, you’re constantly putting more calories into your system than you can burn. Additionally, you’re putting excessive strain on your liver and kidneys because they must filter the toxins in these drinks.

It’s not uncommon for people to have liver disease and inflammation from heavy drinking. You can develop cirrhosis of the liver, which is an uncurbable disease from damage caused by alcohol.

Males are more apt to gain weight in their belly than women, which is why it’s called the “beer belly.” However, women are not immune from midsection bloating.

2. Genetics Disposition

Genetics plays a significant role in how you carry your weight. Additionally, if your mom and dad had a problem with obesity, it increases the chances that you will fight this hereditary disposition too. While this plays a part, it’s not the only aspect.

Some say that environmental factors are more of a cause over genetics, but the two together can be powerful to overcome.

3. A Sedentary Lifestyle

It would help if you burned more calories than you eat to lose weight. However, you need to ensure that you don’t eat more than you can burn to maintain your current levels. Weight loss is very confusing to some because it’s much like a mathematical equation.

If you sit more than six hours a day without moving, then you’re said to have a sedentary lifestyle. Your body was meant to move and be active. When you’re not getting the exercise you need, it causes the tummy fat to increase. Being inactive makes it harder to get rid of fat in the belly region.

4. Eating Unhealthy Foods

You are what you eat, and if you’re consuming fats and carbs, then you’re going to pack on the pounds. When you eat tons of candy, cookies, chips, cakes, and consume beverages like fruit juice and soda, then you’re going to gain weight. Not only does a poor diet affect your waistline, but it can slow your metabolism and inhibit your ability to burn fat.

Protein is the key to helping you eat less, as it can help you feel fuller for more extended periods. Another thing to omit from your diet is anything with trans fats. These fats cause inflammation in the body and can lead to being overweight.

You will find this type of fat in fast food as well as items that are processed. Instead of filling up on foods with trans fats, why not try things full of whole grains? Additionally, monounsaturated and polyunsaturated fats are better for your body. If you’re not reading the labels of what you eat, it’s time to start by making this small change.

5. Smoking Cigarettes or Vaping

The CDC states that more than 40 million adults in this country smoke and almost 5 million teens. Smoking is not good for you, and vaping is just as bad. People think that switching to vape is a viable option, but there are other risks to consider.

While smoking may not be the direct cause of tummy fat, it’s believed to be a significant risk factor. A South Korean study in 2012 published by PLOS Public Global Health found that smokers had an increase of tummy or visceral fat over nonsmokers.

6. Stress

Are you stressed out all the time? Your stress levels may be contributing to your tummy fat. When your body is in a state of distress, you produce a hormone called cortisol to help you cope.

Increased levels of cortisol for more extended periods have a direct impact on your metabolism. One of the most significant issues is that you seek comfort from food during stressful times. How many times have you reached for a candy bar, chocolate cake, or doughnut to make you feel better when you’re stressed out?

The high cortisol levels in your body ensure these empty calories you consume remain around your gut and other areas. Your body stores them for later use, which isn’t doing you any favor.

7. Insufficient Rest

Did you know that weight gain in the stomach area has been tied to a lack of sufficient rest? A study conducted in 2013 and posted by the National Library of Medicine shows that your sleep duration affects your food intake and your abdominal fat. When you don’t get the required seven to eight hours of sleep each night, it can cause you to develop unhealthy eating habits, like binge or emotional eating.

Seven Science Proven Tips to Get Rid of Tummy Fat

Since you know all the things that cause you to have stomach fat, here are some ways that you can get rid of this unsightly blubber.

1. Eat A Healthy Diet

If you want to get rid of your tummy fat, you need to cut out the foods that cause weight gain. Say goodbye to sweet treats, fast food, and all the salty snacks you crave. Learn how to eat plant-based snacks to curb your sweet tooth.

2. Monitor Your Alcohol Intake

Some alcohol has more sugar in it than others. While you should scale back on your consumption, it doesn’t mean that you can’t have the occasional drink. Vodka has low sugar and carb content, and it’s a great choice when you’re watching your waistline.

3. Move Your Body More

Though it’s hard to keep your body moving after a long day of work, you must resist the urge to spend your evenings on the couch. The more you move your body, the more weight you will lose. Try some exercises that target stubborn belly fat, like sit-ups and High-Intensity Interval Training (HIIT) workouts.

4. Quit SmokingSmoking is terrible for you. It not only affects your waist but your lungs. One study connected smoking to a more sedentary lifestyle. Of course, a lack of exercise promotes gaining weight. It’s time to quit and improve your overall well-being.

5. Soak Up the Sun

A study found that Vitamin D appears to support fat loss.

Many people who don’t spend time outside or have a poor diet lack vitamin D. When you spend time in Mother Nature, you can tackle your weight gain and metabolic dysfunction using the sun’s golden rays.

6. Lower Stress Levels

If you need to lose tummy fat, then start by lowering your stress levels. While you can’t change circumstances, you can change how you react to them. Try using things like yoga, mindfulness, and meditation, as well as journaling, to help channel the negative energy.

7. Improve Your Quality and Amount of Rest

It would help if you got some sleep. If you have a condition that keeps you from getting sufficient rest, you need to seek help. These few alterations can help you to rest better:

Remove electronics from the room
Don’t watch TV before bed
Make your bedroom a few degrees cooler
Try sleep meditation
Listen to relaxing music
Read a book
Sleep with a fan or other white noise

Final Thoughts on Tummy Fat and How To Get Rid of It

When you have higher levels of belly fat, you’re more likely to develop health problems that can be detrimental to your overall well-being. When you live a sedentary lifestyle, eat unhealthy foods, and get enough sleep, you’re likely to gain unhealthy pounds.

The good news is that you can change your midsection by making some alterations in your lifestyle. When you lower your overall fat levels, you also decrease the chances of developing any of the problems that come along with it. Today is a good day for change.

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

Every day is a day to shine. Shine on!