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Doctors Explain Causes + Symptoms of Gallstones (and How to Fix Them)

June 19, 2021 by Power of Positivity

Gallstones are hard deposits of bile that sometimes form in your gallbladder. Usually, you don’t even know you have them. But if these stones block the flow of the bile, it can be harrowing. Gallstones affect over 30,000 Americans every year. You may wonder if you have gallstones. Here is what doctors say: the causes and symptoms of gallstones and how you can get rid of them.

What does your gallbladder do?

Your gallbladder is a small organ in the upper right side of your stomach. It stores the fluid produced by your liver called bile. Bile helps break down fatty foods. As you eat, your gallbladder contracts causing the bile to empty from your gallbladder into your small intestine. When the chemicals that produce bile get off balance, gallstones form. The two types of gallstones are cholesterol or pigment gallstones.

Cholesterol gallstones form if there is too much cholesterol in the bile inside your gallbladder. These account for 80% of gallstones and are often the culprits of obstructions or inflammation in your gallbladder.

Pigment stones are made of calcium and assorted other minerals. These stones don’t normally cause problems in your gallbladder. But brown pigment stones, which are made up of calcium, protein, and cholesterol, can cause obstructions and pain.

What is a gallbladder attack?

You often have no symptoms from your gallstones, but if a stone blocks the bile flow, it can cause irritation and pain. Gallbladder attacks cause pain in the upper right side of your stomach. They often happen late at night after eating a large, heavy meal. If you’ve had one attack, you’re probably going to have more. Once the gallstones move away from the bile ducts, the pain may subside.

If the gallstones continue to block the bile ducts, it can cause complications, including

Damage to your gallbladder, liver, or bile ducts
Infection in your gallbladder or liver
Inflammation in your gallbladder
Pancreatitis, or inflammation of your pancreas

If you think you have a gallstone attack, seek medical help right away. Gallstones can cause death if they are left untreated.

Who’s at risk for gallstones?

You may be prone to this problem due to specific risk factors.

Age factor:

Women between the ages of 20 to 60 are at a high risk of getting gallstones. Pregnant women are more likely to have symptoms—as well as men who are over 60 years of age.

Genetic factor:

Your genes can play a role in the presence of this condition. If you have a close relative such as a parent or sibling with gallstones, you have an increased risk of getting them.

Medical conditions factor:

Certain medical conditions or lifestyles cause you to be at risk for gallstones, including the following:

Overweight
Diabetic
IV feeding
Sickle cell anemia
Cirrhosis of the liver
Crohn’s disease
Hyperthyroidism
Rapid weight loss
Spinal cord injury
Gastric bypass
Sedentary lifestyle

Ethnic factors:

Certain ethnic backgrounds are more prone to gallstones.

Native Americans (the Pima people have the highest gallstone rate in the United States)
Northern European
Mexican-descent Americans

Taking certain drugs:

If you take certain drugs, you are more susceptible to gallstones. These pharmaceuticals include the following:

Oral contraceptives
Cholesterol-lowering drugs
Hormone replacement drugs
Ceftriaxone
Octreotide
Somatostatin
Thiazide diuretics

Diet factors:

Certain dietary changes put you at such as:

Losing weight too fast
Fasting
Eating too many trans fats.
Eating high glycemic index foods.

Symptoms of gallstones

Oftentimes, gallstones cause no problem, and they’re only found if you have a CT scan for something else. But if you have gallstones that block a bile duct, there will be noticeable symptoms, including:

Pain in your upper right side of your abdomen, below your rib cage
The pain gets worse within an hour.
Sharp, knife-like pain that radiates to your back or right shoulder
Nausea
Vomiting
The pain may subside for a while, then return later.

If a gallstone gets stuck in the bile duct, it can cause serious problems. Your doctor may prescribe antibiotics or surgery depending upon the severity of the gallstone attack.

Why do women have a greater risk of gallstones?

Gallstones affect women more than men. This is due to an estrogen hormone that increases the cholesterol in the bile and progesterone hormones, which slows down your gallbladder’s ability to empty properly. Before the age of 40 years of age, women are diagnosed three times more often than men. Estrogen therapy also increases your risk of gallstones.

How can someone prevent gallstones?

There are some simple things you can do to reduce your chances of getting gallstones.

Eat a healthy Mediterranean diet.

Eating a Mediterranean diet reduces your chances of getting gallstones. Researchers say that parts of the world where people have a high consumption of olive oil are less likely to have gallstones. A Meditteranean diet includes eating:

Lots of vegetables and fruits
Nuts and seeds
Beans
Healthy grains
Olive oil
Fish
Small amounts of dairy and meat
Red wine

Exercise

Exercise is another key component to avoid gallstones. A sedentary lifestyle puts you at higher risk.

Avoid crash dieting

Crash diets where you reduce your calorie intake too much or skip meals can hurt your heart and gallbladder. When you lose a lot of weight quickly, it makes your gallbladder empty slowly. This allows a build-up of bile and cholesterol. Instead, choose to lose weight at a slower pace, usually 1or 2 pounds a week, by eating a healthy diet and increasing your exercise.

Eat a high-fiber diet.

Eating high fiber is essential to reduce your bad cholesterol. Not only does this protect your heart, but it also protects you against gallstones. Eating high fiber and low fat keeps the bile cholesterol in your gallbladder a liquid instead of turning into hard stones. Fiber flushes bile out of your gallbladder and gets your digestive system going. Choose high-fiber foods to eat, such as

Whole grain pasta
Whole-grain bread
Brown rice
Wild rice
Oatmeal
Popcorn
Barley
Bulghur

Maintain a healthy weight

If you’re overweight or obese, you’re at risk of getting gallstones. Extra pounds make your gallbladder bigger, so it doesn’t work as well. This raises your cholesterol levels. This is especially true if you carry your weight around your waist rather than your hips or things.

Lecithin

Another natural compound that can help keep cholesterol from getting hardened and forming gallstones. Lecithin is naturally found in certain foods, including:

Soybeans
Oatmeal
Eggs
Milk
Peanuts
Cabbage
Chocolate

You can take lecithin supplements, but be careful. Taking too much lecithin can lead to liver problems. So check with your nutritionist before taking it.

Do gallbladder cleanses work?

Gallbladder cleanses a popular remedy for getting rid of gallstones. There’s no evidence that a gallbladder cleanse can get rid of gallstones. These cleanses often involve a drink that’s a combination of olive oil, herbs, and fruit juice. Supposedly the cleanses break up the gallstones and help your gallbladder release them. Olive oil is a laxative, but doctors haven’t seen that cleanses dissolve gallstones. People claim to see big gallstones in their stools, but it’s actually globs of the oil and juice that combine and are removed in bowel movements.

Cleansing routines can be dangerous. You may experience vomiting, nausea, diarrhea, or abdominal pain while cleansing. If you think you have this condition, it’s best to talk with your doctor to decide your next step. If you have a gallbladder infection due to the stones, you need the care of a doctor, which may be followed by surgery. Surgery is usually a laparoscopic outpatient procedure. They also use sound waves to break up gallstones.

For further guidance, consult with your doctor before you proceed with this option.

You can live without a gallbladder.

If you need to get your gallbladder removed due to frequent gallbladder attacks, a gallbladder infection, or the risk of damaging your liver, don’t worry. You can live a healthy life without a gallbladder. You don’t need your gallbladder for digestion. Without a gallbladder, your liver will make enough bile to digest your food, and instead of storing the bile in your gallbladder, it drips into your small intestines. You won’t need to eat a special diet after surgical removal. But of course, you should continue to eat a healthy diet and get exercise for overall good health. Some people say they experience bloating and diarrhea after surgery. But this usually improves over time.

The most gallstones

If you’re the competitive type, you may be interested to know that an Indian doctor removed what experts believe to be the most gallstones ever to be removed from one person. Dr. Makhan Saha removed a whopping 11,950 gallstones from a 51 women patient in 2015.

The largest gallstone in the world

The largest gallstone in the world was removed from a 72-year-old woman in Trinidad and Tobago, a small twin-island area off the coast of Venezuela. The gallstone measured 5 inches by 2.7 inches and was removed laparoscopically in 2020.

Final thoughts on recognizing the presence of gallstones and knowing how to prevent them

The best way to avoid gallstones is prevention. Eating a healthy Meditteranean diet, exercise, and maintain a healthy weight reduces your chances of getting them.

7 Reasons Why Traumatic Childhood Transforms Into Adult Anger

June 19, 2021 by Lakeisha Ethans

Childhood trauma comes with all sorts of side effects, and many of them don’t go away, even when you grow up. You may have picked up negative strategies and coping mechanisms from your traumatic childhood and continue to use those methods to this day.

One of these mechanisms is anger, specifically explosive and powerful anger as a typical response to many difficulties in your adult life. But why does this happen? Here are seven reasons why a traumatic childhood transforms into adult anger.

1. You Believe That Rage “Works” – Even If It Doesn’t

When you have a traumatic childhood, your idea of how you should interact with others becomes warped. Kids learn many vital skills from the people around them, and if those who raised you also harmed you, you will have likely learned their mannerisms and behaviors.

The dangerous part about this is that you saw abusive, aggressive, and angry adults taking out their emotions on you and even those in a similar position to you as a child. You learned from them that these angry behaviors weren’t just average, but that they worked.

Using Angry Outbursts To Get Your Own Way

Perhaps you used your indignation to achieve the following outcomes:

Get the point across
Establish boundaries
Resolve conflict and solve problems
Exert control
Fuel motivation

And the truth, of course, is that anger does often work for these purposes. The problem is that it can be unhealthy, counterproductive, and only work by intimidating and pressuring others with your anger. But you already learned that anger works. Plus, you grew up around angry people. So you’re used to doing things this way. You think it works, even if it’s harmful in the long run, and it certainly gets results, even if they’re not the most positive.

2. You Are Full Of Guilt About Your Traumatic Childhood

Many people who face trauma in childhood begin to internalize the words and actions of those who traumatized them. They may even blame themselves for what happened to them, and if you’re facing this problem, you’re not alone. This is one of the most common struggles that adults with childhood trauma face, according to studies.

You may:

Believe that you deserve negative treatment due to your personal faults
Think that you should have found ways to avoid being traumatized
Feel that your trauma was too “minor” to warrant the emotions you face today
Hold yourself to unreasonable standards to prove your worth to your abusers
Order yourself around and tell yourself what you should do in unreasonable ways, mirroring the words of your abusers
Call yourself names and insults that echo what your abusers told you

All this guilt can make you angry at yourself, and your anger may be self-directed to the point that you self-sabotage, harm yourself, or blame yourself for everything that goes wrong. This self-directed anger is just one of the many ways your childhood trauma may be manifesting as anger.

3. You Think Of Yourself As A Victim

Childhood trauma may have robbed you of many things in life, and knowledge of the ways you were hurt can be enough to make anyone angry. You know you were a victim in that situation, and you may be full of anger and rage towards:

The people who traumatized you
People who do not struggle for trauma. Therefore nobody robbed them of key aspects of their lives
Yourself for not finding ways to get the things you wish you had
Other victims, for having it better or worse than you, or for recovering at a faster or slower rate than you

All this anger focused on victimhood can damage and result in unfairly directed rage in your everyday life. While it is important to understand that you didn’t deserve what happened to you and that you genuinely were a victim, it’s also crucial to not let your entire life be defined by victimhood.

There comes the point where anger at being a victim goes too far and drives you to victimize yourself further. You may think that you have no choice in your life because of your background or may blame all your current problems on your childhood trauma. This isn’t a positive way to deal with your past, nor is it a productive use of anger.

Remember, you’re not a child anymore. While your anger at your abusers is justified, it’s not usable as an excuse for your present-day predicaments. As an adult, you have choices, and it is up to you how you live your life. Don’t let yourself become defined by victimhood.

4. You Don’t Learn Positive Stress Management

As a child, you were meant to have a healthy environment where you learned to regulate your emotions and manage stress with guardians or parent figures. But your childhood trauma may have meant that you never got to know those things, and a lack of those lessons throughout your life can manifest in all sorts of big emotions.

Stress management is often crucial in anger management, and many people who have unhealthy levels and expressions of anger have that rage bubble from stress dysregulation. Many people with trauma wind up with chronic stress, and it’s pretty easy to see how this can become anger for many.

This is topped off with the fact that everyday stressors add even more to that pre-existing stress. You’re constantly at a psychological disadvantage when facing your daily life, and all of that stress can bubble up and explode into anger when you get overwhelmed and run out of ways to cope.

5. You Repress It Into Projection

Anger isn’t always a bad thing. Like all other emotions, it serves a purpose, designed as a healthy response to situations where you are being hurt or treated poorly. But if you have childhood trauma, then chances are that you were being treated poorly as a kid a lot, and those who abused you would have forbidden anger as a response. In fact, being angry as a child could have resulted in more abuse hurled your way.

But all that anger has to go somewhere. But you repressed it down into your brain, where it festers and grows behind the scenes in your subconscious. Since you can’t bring the anger outward, you have to hold it in. This causes you to become disconnected from your direct feelings of anger. You may have trouble noticing mild anger responses – or you might be unable to express any anger at lower levels to begin with.

But then, eventually, you cannot contain that rage anymore. It has to go somewhere, and it often comes out in confusing ways that may confuse and frighten you. You may express that anger towards non-abusive family, towards your colleagues, towards strangers, and even towards groups of people. You project your anger out into the world because you don’t know how to deal with it otherwise.

Projecting anger

This projected anger hurts people around you and is one reason why abuse can become generational, resulting in a cycle. Worse still, studies prove how repressed anger can shorten your lifespan. In other words, it is in your best interests to learn to manage better and direct anger instead of repressing it until it projects.

Feelings and emotions are an integral part of the human experience, and anger as a part of that human experience is a good thing. But when you have childhood trauma, you have had to craft a false version of yourself without these emotions because expressing and showing emotion could get you into trouble.

Furthermore, if parental figures traumatized you, you would have likely tried to craft a false version of yourself to measure up to their desires. You tried to turn into a child they could love, and you got so used to that mask that you continue to use it today. Until you learn to let the mask drop, your anger will remain repressed.

6. You Feel Too Burnt Out

People often have an image of “burned out” individuals that involves someone who is very sad or openly a bit of an anxious wreck. But the truth is that emotional burnout consists of the development of apathy – you stop caring, and things around you that demand your care or emotional empathy tire you out further.

But how does this become anger? Well, you may:

Say unempathetic and hurtful things to those struggling because you don’t want to hear about or care about their suffering.
Lash out at emotional people or any shows of emotion from others because you find them irritating
Get easily annoyed at the people around you because you don’t want to put emotional labor around them.
Stop caring about others, especially those who aren’t suffering as badly as you, to the point where you invalidate other people’s pain.
Snap at anyone asking something of you

7. You Develop A Survival Response

Survival responses are common in those who experienced a traumatic childhood. To maintain any bit of sanity, you as a kid needed to find methods to survive, and your brain did what it could to protect you. Anger is a valuable emotion for survival because it:

It gives you the motivation to keep going.
It helps you to stay strong in the face of injustice
It’s less painful to experience than sadness and fear
Shifts your focus onto getting through something instead of on draining emotions
Lets you fight back
It stops you from becoming submissive
It’s an easy, automatic response to fall back on

These survival responses were essential to your, well, survival as a child. But now, they replace positive thinking and put you in the mindset that you are still constantly under attack. Your brain continues to operate in the survival mode that is learned, so your anger responses are still dominant.

Final Thoughts On Some Reasons Why Traumatic Childhood Transforms Into Adult Anger

You didn’t deserve the trauma you faced as a kid, and as an adult, you don’t have to deal with the effects of childhood trauma alone. A qualified therapist can help you overcome the anger, other emotions, and unhealthy coping strategies from a traumatic childhood. Remember that you deserve to heal, and you can achieve that recovery by seeking help. Things will get better, and your positive thinking will return to you in time.

10 Simple Habits to Open Up Your Root Chakra

June 19, 2021 by Sarah Barkley

The seven chakras are core energy centers located in different areas throughout your body. Your root chakra is at the base of your spine in the same place as your tailbone.

Understanding this chakra can help you open it and boost your overall well-being.

When your root chakra is open, you will feel secure, calm, and anchored. You will feel strong enough to take on new challenges and opportunities while remaining confident throughout the process. Ensuring the openness of your chakra when trying something new or pursuing a goal is essential.

If your chakra is blocked, you might experience threatening feelings, panic, or anxiety. Things that once seemed fine will now seem uncertain, and making decisions will be hard. You might also notice that you struggle to concentrate, and you’re constantly worried.

Open chakras put you on the path to success, but when they are blocked, you will experience unhappiness. Implementing habits to open up your chakras can help change your life for the better and boost your overall well-being.

The Things Your Root Chakra Affects

This chakra is related to all of your basic needs and directly affects your sense of security. It determines how grounded you feel, your physical drives, your survival instincts, and your confidence levels during times of change.

When your root chakra aligns, you will experience inner peace and stability. You can relax and find comfort in your life, and you will feel safe to try new things.

Fifteen Signs of an Unbalanced Root Chakra

On the other hand, when your chakra is blocked, it throws your entire body off. You will feel ungrounded and experience the following problems:

anxiety
feeling unsafe
panic attacks
negative thoughts and behavior
trouble concentrating
unhealthy relationships with food
lack of confidence
self-doubt
difficulty making decisions
worrying about what others think
back pain
digestive issues
leg pain
cold extremities
lethargy

Anything that makes you question your sense of security can block your root chakra. Losing your job, relationship throughs, financial problems, and conflict are all situations that can affect it. Health issues and witnessing scary situations can also block your chakra.

Ten Habits to Open Up Your Root Chakra

1. Stand Up

If you feel like your chakra is blocked, stand up more often. Place your feet shoulder-width apart and try to relax your body with your arms rested comfortably at your sides. Your hips should be slightly forward as you breathe deeply and exhale while thinking of connecting to the earth.

If you can, go outside to do this. It doesn’t take long, and it can help you open your chakra anytime you feel a little off.

2. Think of the Color Red

The color red reminds you of the primal core energy of your root chakra. Wearing the color or incorporating it into your home décor can help you bring it into your life each day. You can also visualize the color red as you meditate, envisioning it as a ball of energy running down your spine.

3. Write in Your Journal

Journaling is an effective way to activate your chakra. It helps you connect with your inner self, thoughts, beliefs, and feelings. As you work to connect with your energy centers, journaling helps in a few ways because you can focus on the following things:

writing affirmations
using journal prompts on chakras
listing things that you are grateful for

As you begin to journal, remind yourself that you are connecting to your root chakra. Setting the intention will help you get in touch with your inner-self as you write your thoughts. Allow honesty and authenticity to flow as you write because that is the only way to awaken your chakra.

4. Grounding

A simple way to open up your chakra is to make a habit of grounding. Grounding helps you feel connected to the world and like you aren’t alone.

Grounding helps reduce feelings of anxiety as it slows your heart rate and eases irrational thoughts. It also enables you to stay in the present rather than spending your time with regret or worry. Some habits to help you with grounding include:

walking on the grass barefoot
relaxing your body and listening to the wind or birds
going swimming in an ocean or lake
gardening
going for hikes

5. Use Affirmations

Using positive affirmations to awaken your chakra is efficient and easy. You can repeat affirmations anywhere, making them a beneficial way to open up your chakra when you’re on the go. Combining positive statements with meditation or yoga whenever possible is even better.

Use positive affirmations as you get ready for the day and again during each transition in your day. You can also take a break when feeling stressed or overwhelmed to repeat them.

6. Practice Breathing Techniques

You can’t always stop doing something to meditate or do yoga, but you can always use breathing exercises. Breathing exercises will help you find calmness, balance, and inner peace, helping you open up your chakra. These techniques can help reduce anxiety and stress while boosting your overall well-being.

7. Eat Whole Foods

Your diet affects your chakras, so eating whole foods can help you open them up. When you eat from the earth in the most natural way possible, you will feel the positive energy flowing. Making small changes to your diet can make a big difference, and you don’t have to change it all at once.

Avoid adding extra salt or sugar to your food, and eliminate saturated fats from your diet. Consuming more fruits and vegetables is a big help with all of your chakras, but certain foods are specific to your root chakra. These foods include anything organic, plus:

protein-rich foods like beans, tofu, peas, spinach, and almonds
red foods including strawberries, cherries, tomatoes, and red bell peppers
root vegetables such as beets, garlic, and potatoes

8. Use Chakra Stones

Learning about and using chakra stones can help you open your chakras quickly. Chakra stones are unique stones that you can hold or wear as jewelry.

Each chakra stone is associated with a different chakra. The ones related to the root chakra are the red jasper, red carnelian, obsidian, and bloodstone.

Red Jasper

This stone helps with balancing and can help with erratic mood swings as it opens your chakra. It will calm you down in overwhelming situations and help you refocus your thoughts.

Red Carnelian

Although it is pale red, this stone often has orange hues throughout it. It correlates with strength, cleansing, and bravery, helping you overcome fearfulness and encouraging you to leave your comfort zone.

Obsidian

This stone is black and is thought to protect you from harm. It will bring you comfort and security while opening your chakra.

Bloodstone

While this stone is green, it has red spots throughout. It pushes away negative energy while boosting confidence as it unblocks your chakra.

9. Move Often and Mindfully

Any physical movement can open your heart chakra, including running errands to doing housework. As long as you are aware of your body and actions, you will experience healing and openness.

You can also go on mindful walks, being aware of your body with every step you take. It doesn’t matter where you walk as long as you pay attention to your breathing and movement. Notice the sensation of your foot touching the ground or your arms swaying in the breeze.

Another beneficial form of movement to open your chakra is dancing. You can dance with others or alone, as long as you let the rhythm guide you. Visualize negative energy leaving your body as you dance, and you will feel even more connected to the earth.

10. Practice Meditation and Yoga

Meditation and yoga both help with opening your chakra, and doing them together are even more beneficial. Your root chakra sits at the base of your spine, so as you hold your yoga poses, focus your attention on that area.

Developing a yoga routine will help you heal, balance, and open up your chakra. Since you likely can’t take a break to do yoga randomly throughout the day, implementing a time in the morning or evening is helpful.

Another option is to do a quick yoga pose at your desk or in your seat. Relax and sit with your shoulders back and your spine straight while keeping your eyes closed. Breathe deeply through your nose and exhale through your mouth while keeping your attention on your root chakra.

Final Thoughts on Simple Habits to Open Up Your Root Chakra

When your root chakra is blocked, life can feel confusing and out of control. Forming simple habits to open it up can make all the difference in your life, helping you regain confidence.

If you feel like your chakra might be blocked, try some of these methods for opening it back up. When you find ones that work for you, implement them into your daily routine. With positive habits, your root chakra can remain open all of the time.

11 Times Poor Digestion Might Mean Something Worse

June 19, 2021 by Power of Positivity

Having poor digestion can make your life miserable. It can affect your overall wellbeing as well as your daily activities, which can lead to issues such as anxiety and depression. Even if you try to monitor what you eat, the smallest of things can trigger a problem.

Due to the sensitivity of your gut, you may find you avoid social situations as well as eating out for fear that an episode may be triggered. Your body gives you signs and symptoms that you need to listen to. There are ways to heal your gut and improve your digestion.

Balancing your gut flora can be done with some lifestyle changes, making your bowel habits regular. Did you know that some health conditions that plague Americans are caused by a poor diet and a lack of good bacteria in their gut? Altering your diet and lifestyle can have a significant impact.

Eleven Signs That Your Poor Digestion Needs Evaluating

Some people have fought with poor digestion their entire life, and they don’t think much about it. They’ve learned to live with their symptoms as it’s become a new normal. However, you don’t have to live with these issues when you can control them by making some lifestyle changes.

Here are some symptoms that indicate you need to evaluate your poor digestion further.

1. Abnormal Bowel Movements

One of the first and foremost signs of poor digestive health can be seen in your feces. Your bowel movements come in all shapes, colors, and consistencies. However, it shouldn’t be loose and watery or odd color.

If your excrement is black, then it’s a sign of old blood in your digestive system. However, if it’s white, then it’s a sign of significant issues in your biliary system. If something doesn’t look average or typical for you, then you need to seek medical attention, as there can be serious issues when the biliary system is involved.

Sadly, many cancers are observed by changes in bowel habits, and the quicker you catch a malignancy, the greater your chances of recovery. According to an article with the Cleveland Clinic, 85 percent of all colon cancers are preventable if you have routine colonoscopies.

2. Constipation

Did you know that you should have at least one bowel movement each day? If you go two or more days without passing stool, then you’re considered medically constipated. Many folks think that IBS means loose stool, but you can have IBS-C, which means you also have constipation with it.

Many things can trigger irregularity, including a high-stress lifestyle. It’s essential that you get rid of any build-up as it can cause issues such as an impacted bowel.

3. Acid Reflux

Acid reflux can often be one of the most unrecognizable symptoms of IBS. According to a study conducted by Lauren B. Gerson, MD for Everyday Health, over 40 percent of those with this common bowel issue also have acid reflux problems. The overlap in these two conditions is often missed, but those who have anxiety triggered by poor gut health may also suffer from GERD.

4. Foul Taste in Your Mouth

It will help if you distinguish what is causing the foul taste in your mouth. First, it can come from the things you eat, like garlic, onions, or other spices. Second, it can be from something internal that has nothing to do with your food intake.

For instance, a sour taste or one that is metallic in nature might come from digestive issues. Unless you’re plagued with halitosis, then it’s worth investigating this unsavory taste.

5. Painful Bowel Movements

Going to the bathroom is never a pleasant experience, but sometimes it’s painful. Pain while pooping is a sign of poor digestion and IBS. If you find that you suffer when using the restroom after you eat a meal, it needs to be investigated.

Your gut flora needs to be balanced. You can help provide clues to what’s causing this by keeping a food journal. Whenever you notice that you have painful bowel movements, you can notate what foods triggered this response.

You may have a gluten intolerance as well as allergies to corn, soy, dairy, vegetable oils, or the stress in your life might be affecting your digestion. Did you know there is a direct link between mental health issues and your gut flora?

According to an article written on Harvard’s medical blog, they state that many of the nerves between your gut and brain are connected, specifically the vagus nerve. There is strong evidence that poor diet may be a contributing factor to anxiety and depression, though more research is needed.

6. Fatigue

Chronic fatigue is something that accompanies many illnesses, so you might not relate it to your digestion. However, your digestive system can have a significant impact on your energy levels. When you deal with bloating and frequent bowel movements, it can drain your resources.

Another common issue with IBS is that you don’t get adequate sleep. If your trips to the bathroom become so frequent that it interrupts your rest, then it can affect your overall energy level. Don’t be so quick to think there’s something else going on with your health if you have an irritable bowel and you’re exhausted all the time.

7. Heart Palpitations

Heart palpitations are a broad term used to describe any issues with the beating or rhythm of the heart. Palpitations occur when the heart is beating too fast or too slow, or you feel like it’s doing flip flops. It’s startling that heart palpitations can be a side effect of poor digestion and irritable bowel, but it’s true.

Anxiety is another major cause of heart palpitations, so it’s often challenging to distinguish between the two. However, it can be digestive issues and an irritable bowel that’s causing your heart problems. When your heart is acting abnormally, it’s essential to have it checked out.

8. Swelling and Bloating

The foods you’re eating are triggering an allergic reaction in your digestive system. The problem is that this causes you to have frequent bowel movements, abdominal pain, and you don’t get the nutrients you need from your food. All this inflammation and other chaos going on in your bowels can cause bloating.

A classic way to tell if this issue is food-related can be identified right after you eat. Your stomach can become distended even if you haven’t eaten a large meal; you will feel like you finished a feast. A gastroenterologist can quickly identify if the issues with bloating are food and IBS-related or coming from another problem.

9. Loss of Appetite

When you have issues with chronic diarrhea, and your body is losing the vital nutrients and electrolytes it needs, it can affect your appetite. While you probably think it wouldn’t hurt you to turn down a few meals for weight loss, it’s the nutrients you need to help your system thrive.

It would help if you tried to eat as many meals as possible as the loss of nutrition can be very problematic for your health.

10. Frequent Urges to Urinate

Do you constantly feel the urge to pee, even if you just urinated? It could be your bowels that are causing the issues. This urge has nothing to do with your bladder being full, but you’re having spasms caused by problems in your digestive system.

Running to the bathroom constantly can disrupt your day, and you can alleviate some of these issues by simply changing your diet and lifestyle. Nothing is worse than being stuck somewhere and feeling these sensations, so knowing you can fix it gives you a glimmer of hope.

11. Chronic Diarrhea

You already know that your bowel habits are one of the most significant indicators of poor gut health, but people who suffer from irritable bowel syndrome often struggle with diarrhea. In fact, diarrhea may be so common that you usually don’t have a solid stool. Many symptoms accompany loose stools, such as urgency, frequency, or just softer than normal feces.

Final Thoughts on Poor Digestion and Overall Health

When you think that you’re eating habits and lifestyle can make a difference in your digestion, it’s a frightening thought. When you don’t eat the proper foods, your body cannot absorb the nutrients it needs; thus, you lack things to make your system function properly.

However, conditions like IBS can have genetic links, but they can be managed through lifestyle and diet changes. Poor digestion can certainly mess with your gut and even your brain health, but it can cause many other issues throughout your body that shouldn’t be ignored.

What you put into your mouth has a significant impact on your total well-being. While sugar sweets and carbohydrate-laden foods taste delicious, a diet full of these items can cause you to feel bloated, miserable, and have health issues that impact your quality of life.

While there’s no cure for IBS, you can control it with diet modification. You will feel so much better when you are free from bloating and pain.

20 Comebacks to Say When Dealing with a Hostile Co-Worker

June 19, 2021 by Sarah Barkley

It can be hard to deal with a hostile co-worker.

When you find yourself in this situation, it can naturally make your work-life unpleasant.

If you want to improve the situation, finding a way to deal with your co-worker is essential. Addressing the problem can diffuse the tension and lead to a positive solution.

Twenty Comebacks to Say When Dealing with a Hostile Co-Worker

It would be best if you didn’t put up with hostile behavior from anyone, so don’t be afraid to speak up. Addressing the situation without returning the hostility is possible, so you don’t have to stoop to their level.

1. “I hear what you are saying.”

Sometimes simply acknowledging that you hear the person can encourage them to stop talking. Say it calmly, just to let them know that you are listening. Then, you can ask them to explain further or suggest talking about it later on.

2. “We are both passionate about our jobs.”

When you experience hostility at work, it could be that the person feels threatened by you. If you are good at your job, they might think that you will one-up them. Using this phrase will let them know that you think they are just as passionate as you are.

While this phrase might not always work, it could help relieve the tension a little. If the person believes that you think they are valuable, the hostility might decrease, and you might gain some respect from them. Otherwise, at least they will know that you are making it clear that you are working together no matter what.

3. “It makes me feel bad when you say that to me. Is that your goal?”

Sometimes being blunt is the key to dealing with a hostile co-worker. Confronting them for their behavior can sometimes make them see that it isn’t okay.

Don’t go at them with a list of things they did wrong, though. Instead, use this phrase and question as they are behaving negatively. Doing it in real-time will solicit a better response than doing it at a different time.

4. “I’ve noticed that our co-working relationship isn’t the best. What do you think we could do differently?”

If you say this to your co-worker, it seems more like a conversation than an ambush. Catching them at a good time will help, too, because they will be more open to positive communication. Figuring out where the issues lie and how you can work together can make all the difference.

If you can resolve the differences in this way, your work life will be much more peaceful. Plus, you can develop a healthy co-working relationship with that person.

5. “Can you explain what you mean by that?”

When the person says something rude or passive-aggressive, ask them to elaborate. It could be that you misunderstood, and this gives them a chance to clear the air. Or, if you understood correctly, they will realize that they are hostile and that you aren’t going to put up with it.

If you can, ask specific questions regarding their comment. They might feel better if they have an opportunity to explain, or your co-worker might realize that they are coming off the wrong way. It’s never okay to be rude, but sometimes enlightenment can go a long way.

6. “I understand you are concerned about this.”

Recognizing your co-worker’s concerns can sometimes diffuse the situation right away. They might feel like they aren’t being heard. Change the phrase to fit the exact experience that you are in.

7. “Can you please stop acting like that?”

When you’ve tried nicer tactics without a positive result, this question might do the trick. If their behavior becomes repetitive, saying this might embarrass them, especially in front of other people. While you don’t want to be hostile back at them, you can be assertive in this way.

Don’t put up with someone constantly interrupting you or arguing with you. Chances are, if you notice their behavior, other people do, too. You might be the only one that speaks up even when everyone else wants to, as well.

8. “You’re being rude, so when you’re in a better mood, we can talk.”

Setting limits in this way can be beneficial for a few reasons. First, you have a chance to calm down from dealing with their hostility. Plus, your co-worker has time to self-reflect and maybe realize that they were wrong.

If you reacted right then rather than suggesting a later time, you might have made the situation worse. Saying things in the heat of the moment can cause further conflict rather than finding a solution.

9. “What can I do to help fix the problems here?”

When you are just beginning to deal with the hostility, asking this question might help solve the problem. Sometimes, the co-worker might have an issue that you can handle quickly. Otherwise, this question will make them realize that you won’t just sit back quietly.

Be prepared, however, for the person to tell you your faults. Whether they are defensive or it is a legitimate concern, accepting your role might be the only thing that helps. Don’t accept untrue things, of course, but it is something to prepare yourself for.

10. “I don’t like being talked to like that. It is demeaning.”

Never hesitate to speak up and defend yourself. Don’t put up with demeaning behavior from anyone, let alone a co-worker. Once they realize that you won’t allow the behavior, they will likely try to change or move on.

11. “It’s rude when you keep interrupting me.”

If your co-worker interrupts you, it is a form of hostility. Call them out and let them know that they are rude. If they do it during meetings, they will feel even more ashamed of their behavior because you will have called them out in front of everyone.

If you’d instead do it in private, you can wait until later and approach them one-on-one. You don’t have to say it in a mean way, but be assertive and let them know that it isn’t okay.

12. “You’re being condescending to me.”

Addressing this type of behavior at work is acceptable. You shouldn’t put up with condescending behavior, and calling people out can put an end to it.

Don’t be dramatic, and don’t go into a long rant about the way they are acting. State the issue and leave it at that.

13. “I’ll gladly discuss what you are upset about, but now is not the time.”

If your co-worker approaches you at an inopportune time and wants to talk, you can decline. Let them know that you see they are upset, and you will talk about it later. Don’t let them put you on the spot, especially if they are behaving this way.

14. “What you said is getting to me, so I want to make sure I understand.”

This phrase is another way to gain clarification on what the person intended to say. If they didn’t mean it that way, they can re-explain and have a conversation about it. Otherwise, making them explain their remark will make them uncomfortable.

15. “Do you realize that you’re being hostile?”

Sometimes people don’t realize that they are exhibiting this type of behavior. You might be the first person to tell them, which can help them make a positive change. If they do know, though, the comment will let them know to ease off a bit.

16. “Thank you for all of your help.”

If the person is behaving this way because they feel threatened by you, thanking them might help. By thanking them for helping you, they will understand that you don’t feel superior to them. This realization can help decrease workplace hostility and help the two of you get along.

17. “I’m not getting into this with you.”

You can be respectful while still being firm with the hostile person. Let them know that you won’t fight or argue with them and that you won’t put up with disrespect. Choosing not to get sucked into their game might encourage them to lighten up a bit.

18. “We can continue this conversation when I’m less offended.”

If your co-worker has offended you and you feel defensive, this phrase is the way to go. Rather than allow your emotions to take over, walk away with a promise to finish talking later.

You can’t avoid having the conversation, or it will only worsen the situation, but you can put it off for a little while. Give yourself time to cool down and think things through before you handle it.

19. “Do you have any ideas to contribute to the plan?”

Asking the person if they have any ideas lets them see that you aren’t trying to outshine them. It gives them a chance to show everyone the value they bring, which could ease the hostility.

20. “The way you’re acting won’t solve anything that we are dealing with here.”

Sometimes letting your co-worker know that their behavior isn’t helping can make a difference. Hostile people don’t always like being called out, and they will likely be embarrassed since they are in the wrong.

Final Thoughts on Things to Say When Dealing with a Hostile Co-Worker

You don’t have to put up with negative behavior from a hostile co-worker. Speak up and do what you can to put an end to the unpleasant situation.

Speaking up doesn’t always do the trick, but it can let your co-worker know that you won’t put up with it. If all else fails, at least they might aim their hostility elsewhere.

This Focaccia Bread is So Easy to Make You’ll Never Buy it Again

June 18, 2021 by Kristen Lawrence

The Italian focaccia bread pairs well with soup or salad or can make it into a pizza! Many people even enjoy it as an appetizer or a full meal, depending on how much they make.

No matter how you eat it, focaccia doesn’t require much preparation and makes a delicious snack. Moreover, this recipe provides you a way to make it at home that you will find fun and easy.

So you can add whatever type of veggies you want and even create beautiful artwork with your ingredients!

Italian Focaccia Bread with Vegetables

You’ll never buy focaccia bread again!

What kitchen tools you need:

Medium-sized mixing bowl
Measuring cup
Mixing spoon
Another larger mixing bowl
Baking sheet or pan
Cutting board
Knife
Oven safe medium-sized deep pan
Saran wrap
Kitchen towel

Ingredients:

1 1/3 cup warm water
One package of active dry yeast
1 tbsp honey
3 1/2 cups all-purpose flour
1/4 cup extra virgin olive oil
Two tsp sea salt
Yellow bell pepper
Red bell pepper
Two white mushrooms
1/2 a red onion
Four cherry tomatoes
A few sprigs of dill, parsley, and thyme
A couple of kalamata and green olives
A few slices of peeled zucchini
Minced garlic
Julienned carrot

How to make delicious focaccia bread right in your own kitchen

Making this recipe is a family-friendly activity. So feel free to get the little ones involved.

Making the dough

First, grab your smaller mixing bowl and pour in the warm water, yeast, and honey. Mix the ingredients fully, and let it sit for 5-15 minutes until it gets foamy.
While that sits, get out the larger mixing bowl and pour in the all-purpose flour. Use your hands to push some to the sides, creating an area to pour the yeast in.
Pour in the mixture from step 1, and add the olive oil and sea salt. Use a spoon to combine the ingredients until it creates a dough.
Next, use your hands to scrape any flour off the sides of the bowl. Knead the dough into a small, flattened ball shape. Transfer to a cutting board or prep area.
Next, sprinkle some flour on the surface, and knead the dough for about 5 mins. Once you’ve created a ball with the dough, grab the large mixing bowl and grease it with olive oil.
Use your hands to spread it around, and place the dough on the bottom. Cover with saran wrap and let it rise for an hour.
Once the dough has risen, get out the baking sheet and drizzle with olive oil. Spread the dough out evenly on the sheet and let rest for 30 mins. Cover with a kitchen towel.
Now, repeat this process with about half the ingredients you used for the first batch of bread. Spread out the dough in the medium-sized deep pan, and set aside.

Preparing toppings for the focaccia bread

You can choose whatever veggies you’d like. But we’ll give you some examples with this recipe.
Grab your cutting board and a sharp knife, cutting the yellow bell pepper width-wise. In other words, you should be cutting it horizontally, so the slices resemble flowers.
Slice a couple white mushrooms and half a red onion.
Repeat the process with red bell pepper and four cherry tomatoes, cutting the tomatoes in half.
Peel a small zucchini, cutting the shavings into skinny slices. Repeat this with a long carrot.
Grab a few sprigs of fresh dill, parsley, and thyme. Next, mince a garlic clove to use as a topping for the bread.
When the dough is ready, drizzle it with olive oil. Lay a few of the zucchini slices sideways toward the bottom.
Place 4-5 mushroom slices above the zucchini, and lay parsley between the mushrooms. Make sure to leave the stems on them.
Now, put a few red and yellow bell pepper slices near the parsley.
Put a small handful of julienned carrots between the mushrooms and above the zucchini.
Cut a couple of green olives in half, and put the halves in the middle of the bell pepper slices.
Sprinkle dill on the bottom of the dough next to the mushrooms. Remove the stems this time.
Place a few thyme leaves and red onion slices at the top.
Put kalamata olives in the middle of the red onions.
Sprinkle some minced garlic on top of the focaccia bread, and drizzle with olive oil.
Bake the focaccia bread at 400 degrees F for 20-30 mins.
Now, grab the dough that’s in the smaller pan. Make small indentations and drizzle with olive oil.
Place a few thyme leaves on the dough. Place bell pepper on top of one of them.
Line one of the leaves with the cherry tomato halves, placing mushrooms at the bottom.
Also, place some dill and parsley leaves near the bottom of the pan surrounding the mushrooms.
Create a butterfly using a couple of thin slices of mushrooms, red bell pepper, and carrots. To do this, place the mushrooms in the middle vertically, then lay the bell pepper slices on either side. You’ll want to use the bottom part of red bell pepper for this. Then, put a couple of julienned carrots at the top for the antennae.
Finally, sprinkle with minced garlic and olive oil, and bake for 20-30 mins at 400F.
Cut your beautiful masterpiece into squares.

Final thoughts: You’ll never want to buy store-bought bread after making this focaccia

There’s just something about homemade food that makes it taste better than restaurant meals. Whether it’s the love you put into it or the fresh ingredients, there’s nothing like your own cooking. Fortunately, this focaccia bread recipe is easy to make and versatile. Thus, you can pick whatever toppings you’d like.

Some other delicious ingredients include shredded cheese, pine nuts, pesto, sesame seeds, and caramelized onions. There are dozens more you can choose from, so feel free to try out an array of healthy vegetables. In fact, once you try this focaccia bread even once, we guarantee you’ll want seconds!

Italian Mechanical Engineer by Day and the “Queen of Yoga” by Night

June 18, 2021 by Kristen Lawrence

Caterina Patimo, a mechanical engineer from Italy, rediscovered her spirituality through yoga. The powerful practice can transform your body and mind, allowing you to get in touch with your higher self. In fact, the entire purpose of yoga is to unite your soul with the universal consciousness that governs all life. After starting her own practice, Caterina’s life totally shifted directions, and her inner world blossomed. Here is her story.

“I am a yoga lion’s teacher, and I also own my own yoga studio, Yukta Yoga Studio, located in Molfetta, in the south of Italy,” Caterina said. “Yoga gave me all of this and also awakened back my silent spirituality.”

Lion’s breath pose, or simhasana in Sanskrit, is a breathing technique commonly incorporated into yoga practices. This pranayama breathing exercise helps eliminate toxins, relieve stress, and get the energy flowing in the throat and upper chest. It relates to the fifth chakra or the throat chakra. If you have trouble speaking your mind or communicating in general, you may have a blocked throat chakra.

This breathing technique can help you connect with your genuine thoughts and emotions and clear any blockages here.

To do this breathing technique, follow the steps below:

1. Sit cross-legged or in a lotus pose, if you can do so comfortably.
2. Lean forward slightly, placing your hands on the floor beside you.
3. Spread your fingers out as wide as you can.
4. Inhale deeply through your nose.
5. On the exhale, open your mouth wide, stick your tongue out, and stretch it as far down your chin as possible.
6. Exhale forcefully, bringing the breath all the way to the back of your tongue.
7. On the exhale, make a “ha” sound that comes deep from your abdomen.
8. Then, breathe normally for a few minutes.
9. Repeat lion’s breath 3-5 times.
10. Then, breathe deeply for a few minutes after your practice.

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How yoga has changed Caterina’s life for the better

“My biggest reward is to read peace and joy on other people’s faces – my friends, my loved ones, my students, my followers,” Caterina said. “Their love and their sense of self-realization fill in my heart.”

After gaining peace and connectedness from her own practice, Caterina wanted to share this joy with others. Despite being a busy mom of two and working as a mechanical engineer, she also became a businesswoman. She doesn’t mind the packed schedule, however, because she knows yoga can heal the soul.

In addition to owning her own studio, Caterina also started a website for people to take yoga classes online. Called TES yoga, short for The Exit Strategy, the site offers yoga practices, breathing techniques, and more. She explains the benefits of starting a practice in addition to giving a background on yoga. Subscribers can also gain access to live group classes, one-on-one classes, challenges, and even a personalized program.

You can also learn meditation, concentration, and relaxation techniques through her website. Yoga not only relieves pent-up stress and tense energy, but it helps you to unlock deeper layers of the self.

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“Yoga brings together all the layers of the human being and connects the individual self with a universal one.”

Caterina says on her website: “Yoga will bring clarity and calmness in your mind, strength, and flexibility in your body. You will find your purpose and enthusiasm in life.

It’s never too late or too early to love yourself. Invest your time in yourself, on your wellbeing, your health, and your happiness. Remember, you can’t pour from an empty cup!

You need your body and your willingness to embrace a self-exploration and self-discovery journey, the most incredible journey you will ever do. Everything at your own pace, no rush, no pressure.”

Indeed, studies have found that yoga can offer plentiful benefits to the mind, body, and soul. In the Western world, many people begin their practice to relieve stress. However, the impact of yoga goes much deeper than just the mind.

Benefits of a regular yoga practice

Builds muscle strength. Studies have shown that when you stretch your muscles, it helps ease tension and build muscle tissue. Yoga can also reduce lower back pain and arthritis because of the increased muscle mass.
Protects your spine. Not only does yoga stretch your whole body out, but it also protects your back from injury. Because of our increasingly sedentary lifestyle, many people hold a lot of tension in their backs. Yoga can help relieve this tension by proper movement of the spine.
Improves posture. The spinal cord helps support the entire body, so when it becomes misaligned, our posture suffers. Yoga improves the posture by keeping the spine straight in all movements and poses.
Increases flexibility. Even if you’ve never done yoga before, you can always start with beginner poses. As you practice more, you’ll notice your body become more flexible and “bendy.” Since yoga stretches out muscles and relieves tension, it frees up energy and makes the body less stiff.
Relaxes the mind. A big part of yoga involves correct breathing, which consequently relaxes the mind. Most of us breathe in a fast, shallow way, which makes us anxious. However, a regular yoga practice instills calm and security, making our minds more balanced and focused.

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Final thoughts: yoga can “reset” your whole life from the inside out

As Caterina showed us, yoga offers many incredible benefits, the foremost being the ability to unite our soul with Spirit. By practicing specific breathing techniques and poses, stagnant energy flows again and purifies our minds and bodies. When Caterina started her practice, she quickly realized how much better she felt. She wanted to share her experience and knowledge with others, opening up her own yoga studio and website.

We hope her story inspires you to begin your own practice or at least try out a few poses. Yoga and meditation can improve your mental and physical health dramatically, as Caterina notices in her own students. If you’d like to get started, you can check out her website or search YouTube for many free videos.

“Yoga is not about touching your toes; it’s what you learn on the way down.” – Jigar Gor

6 Things You Can Do To Feel Lighter After A Heavy Meal

June 18, 2021 by Lakeisha Ethans

Have you ever so thoroughly indulged yourself during a meal that you’ve felt horrible afterward? You might have regretted how sluggish and heavy you felt following a big meal. It may even be a staple part of your holiday meals with friends or family. Being too full and a little uncomfortable may almost be a tradition!

Naturally, most people don’t like feeling so heavy after eating big meals. It can distract you from the tasks you have to do for the day, and those groggy feelings may stick around for many hours. How can you get rid of them? Here are six things you can do to feel lighter after a heavy meal.

1. Maintain Hydration

Water can feel filling, so after a big meal, it’s tempting to want to abstain from putting anything at all into your body, even water. But you should make sure that you maintain your hydration levels after eating a lot of food at once!

Not only is water crucial to many positive body processes, including digestion, but it’s also key to helping you feel better after all that sluggishness from the food. Here are some reasons water is helpful when it comes to managing yourself after a heavy meal:

· It Boosts Metabolism

After a heavy meal, you likely want to do what you can to work off the excess calories. Drinking water can help to kickstart your metabolism, even improving the expenditure of energy while resting by an impressive 30%, according to research!

· It Helps Promote Weight Loss

Drinking water can help you lose weight, promoting several bodily processes that help you feel simultaneously fuller and lighter in everyday life. If you plan to cut back on your next meal because of the heaviness of the previous one, drinking water will aid that balance, say studies.

· It Makes You Feel Fuller The Next Time Around

To prevent yourself from continually overeating, drinking water and staying hydrated between and before meals may have positive effects. Though this in itself doesn’t necessarily help you feel lighter, it does ensure that you don’t make the same mistakes again!

The exact amount of water recommended tends to be around 500 ml or 17 ounces – basically, approximately two glasses. However, the same amount that you need and that will work for you depends

2. Do Some Yoga

When you overeat, the body can enter a sort of stress state. Yoga can help calm it down by soothing the stomach nerves, heart rate, and blood pressure through parasympathetic nervous system activation. It also boosts the release of hormones that contribute to positive thinking and happiness, like oxytocin and serotonin. It’s even been found to help severe or chronic digestive issues and symptoms! Here are some poses to look up and try:

· The Vajrasana Pose

Also known as the thunderbolt or diamond pose, this pose involves the movement from kneeling to sitting on the ground. Between five and fifteen minutes after a heavy meal, you can perform this simple pose, and it’s likely the only yoga pose that is safe to do on a full stomach. It works by aiding digestion, stimulating organs like the pancreas, kidneys, and liver, and it also just feels nice and comfortable when you’re stuffed.

· The Bhadrasana Pose

This pose is also known as the butterfly pose, referred to as a meditator’s sitting position by many. It’s gentle and doesn’t involve too much movement, so you can do it while recovering from a big meal. It is said to be good for digestion, but do note that you shouldn’t do it immediately after a meal! Give it half an hour before moving into this sitting position.

· The Pushan Mudra Pose

Often called the digestion gesture, this pose is believed to have benefits for the gallbladder, stomach, and liver. A few different variations of this interesting hand-yoga pose, with each one being meant for a different purpose. For example, you’d do a different pose to ease constipation, a different pose to aid acid reflux, and another to help with bloating or gas. Pick a posture that will help you feel lighter!

If you’d like to, you can use all three of these poses. Arrange them in order and cycle between them as you gradually work off the discomfort from your heavy meal.

3. Get In The Right Mental State

Feeling sluggish after a heavy meal can make you feel grumpy at the discomfort, ashamed or guilty for having eaten so much, or even angry at yourself for over-indulging. If you genuinely want to start feeling lighter, you have to start with your mental state. Here’s how:

· Do Not Beat Yourself Up

Don’t start feeling bad about eating a lot to the point where you feel incredibly guilty and berate yourself for it. This will become an unhealthy and unstable relationship with food, forming negative behaviors relating to disordered or emotional eating. The second you start scolding yourself, put up a stop sign and turn your attention to other thoughts.

· Reframe

Instead of thinking negatively about overeating, reframe the situation. Even if you are trying to watch your weight, one binge isn’t the end of the world. You can control your thoughts, and those thoughts will go on to manage your further mindset. Keep your positive thinking. Remember, eating too much isn’t a sign of failure. It just means you have to try again tomorrow and need to learn how to monitor your consumption in the future.

· Take Note Of What Happened

Your body may have an adverse reaction to the heavy meal, so note the “damage.” Be aware of the way this is affecting your body negatively and how long these effects last for. Learning about your body’s reactions to heavy meals allows you to better prepare for them in the future so you can circumvent the worst of the heaviness and their effects.

· Plan A Better Next Meal

Start feeling lighter quickly by self-monitoring, and according to research, you’ll be eating in a more balanced way again. So you’ve eaten a big meal now; your next one should likely be lighter and smaller, with healthier options on your plate. Knowing that you’ll be compensating for this heaviness can be enough to refocus you and even subconsciously make you feel less stuffed.

4. Go For A Walk

A little bit of physical activity after a heavy meal can be a great help to your overall feelings of lightness. While you should never engage in even moderate activity when you feel this full, a bit of a slow walk can help you feel lighter more quickly. Here’s why:

· It Helps Your Stomach Empty Itself Faster

Walking can accelerate the digestion process, allowing bloatedness and discomfort to fade more rapidly, say studies. It’s also suitable for burning a couple of additional calories if you feel that you need to; don’t do it in excess!

· It Helps You Burn Fat

Extra calories that the body can’t use are often stored as fat. This builds up over time, though, so it won’t come barrelling out of anywhere after a single heavy meal. Still, walking can help you burn off some extra energy so you don’t wind up storing as much of it, as we can infer from specific studies.

· It Makes You Feel Better

Are you feeling a little bad about eating a lot? Some walking can aid that emotional stress. Physical activity, even of a mild kind, releases hormones that contribute to positive thinking like norepinephrine and serotonin. This helps reduce feelings of anxiety, depression, and stress, allowing your mood to be improved so you can overcome the discomfort more quickly.

5. Eat Something With A Digestive Bonus

The last thing you probably want to do when you’re feeling bloated and full from a heavy meal is to eat some more. But if you’re concerned about digestion, it turns out that eating certain things may help you feel lighter a little more quickly. Here are some options that could work for you:

· Digestifs

A digestif refers to an alcoholic beverage typically served post-meals to aid digestion. If you’re happy to drink some alcohol, you can get benefits from drinks like sambuca, cognac, sherry, and Jägermeister. Some, specifically herbal-liqueur ones, are especially beneficial thanks to their carminative effects. This means that they fight gas and encourage digestion, helping you feel lighter more quickly.

· Aromatic Bitters

These work on your digestive system almost as well as a digestive enzyme supplement. Have some in a club soda or a plain glass of water, and your stomach will thank you, especially if it’s been experiencing discomfort from the meal.

· Ginger

It’s up to you how you want to eat ginger to feel lighter. It admittedly seems a little strange, but research has proven its effectiveness. It works by encouraging salivary flow, contractions in the stomach, and emptying of the gastric systems.

6. Sleep

You probably know all about the drowsiness and grogginess that pops up when you’ve just eaten a hefty meal. Your body goes into a shut-down mode in an attempt to process everything you’ve just put into it. Why not give in to its desire for rest?

The jury’s out on whether sleeping after a heavy meal is right for you or not. Some people claim that it just slows down digestion and therefore shouldn’t be done. But others state that sleeping can help your body focus entirely on the digestive process, allowing you to sleep through the worst of the discomfort from fullness, so you wake up feeling lighter.

While we’re at it, if you often overeat, make sure you’re getting enough sleep! Studies have found that sleeping too little can make you eat more because the brain needs to release additional neurotransmitters to stay alert and awake. If you need to fight cravings, sleep at least eight hours every night – or however many your doctor recommends.

Final Thoughts On Some Things You Can Do To Feel Lighter After A Heavy Meal

It’s normal to eat a bit more than necessary every once in a while, so don’t beat yourself up over it! Instead, focus on doing what you can to feel a little lighter as your digestive system works hard to handle what you’ve eaten.

10 Phrases Never to Tell A Brokenhearted Person + What to Say Instead

June 17, 2021 by Power of Positivity

When dealing with a brokenhearted person, you want to comfort them and have the right words to ease their pain. Sadly, many people say the wrong things and make matters worse. Remember, these people are in a horrible place, and their emotions are on edge.

Do you know that you can cause rifts and relationship trouble by saying the wrong things to someone suffering? You want to be a source of comfort and help during these difficult times, and your words have power behind them. People can become so depressed that they can die from broken heart syndrome, according to Hopkins Medicine?

Johnny Cash: The Sad Story of a Truly Brokenhearted Person

The reality is that brokenheartedness is something you shouldn’t take lightly. Did you know that family and friends insist that the famous country singer Johnny Cash died from a broken heart? In 2003, his beloved wife died from complications she developed during heart surgery.

The entire world took the news hard, but no one experienced pain like the husband, who has stood by her side for more than 35 years. Cash went downhill quickly, and four months later, he was admitted to the hospital for problems with his diabetes.

He died brokenhearted without his sweet wife by his side. Indeed, diabetes was a significant factor. But some family members stated that his body couldn’t handle the grief of losing the one thing that meant the most to him. When someone experiences such grief that overwhelms their body, it can take something like diabetes and turn it into a deadly situation.

10 Things Not to Say to Someone Who is Brokenhearted

Whether because of death, a breakup, or an illness, it’s hard to know what to say and what you should avoid. You want to wrap your arms around hurting someone and tell them everything will be okay.

Sadly, you cannot make such promises because you don’t know it will be okay. Here are some everyday things you should never say to someone who is brokenhearted.

1. I Know How You Feel

You are invalidating their emotions when you tell someone you know how they feel. While you may have experienced something similar, your feelings are different.

Each person has a unique personality and feels and acts differently during troubling times. So rather than telling them you know how they feel, try saying something like, “I can’t imagine how you’re feeling right now.”

2. It Was for The Best

Whether they’ve lost a loved one or a partner, you never want to tell them it’s for the best. They still love and miss this person so much. So you don’t want to diminish their feelings of loss by telling them it’s better this way.

If it’s lost love, tell them that when a door closes, another one will open. If they’ve lost someone to death, tell them that they will see them again one day. Give them hope and something to look forward to rather than focusing on the loss.

3. You Need to Move On

Moving on is easier said than done. When someone has lost a great love, it will not help matters by telling them to move on with someone new. They need time to grieve and process the loss they’ve experienced, but they will move on when they’re ready.

It would help if you tried to tell them that it’s okay to cry and grieve and no one must set a timer on when they’re ready to move on. They can grieve for as long as they need. However, if you see signs of depression, you should encourage them to get help.

4. You Need to Get Out More

Sometimes when you’ve faced a great tragedy, you don’t feel like getting out and mingling with society. Stop telling people they need to get out when they don’t even feel like taking a shower and getting dressed for the day.

Instead, you should say, “When you’re ready, we can go for coffee or spend some time together.” They would feel safer when someone walks beside them than facing the world alone. Be a source of support, not someone pushing them when they’re not ready.

5. They’re in A Much Better Place

One of the most common and yet hurtful things to say when someone has lost an important person in their life through death is that they’re better off. Of course, they’re in a better place, but the person experiencing the loss isn’t going to see it this way.

What might be better to say, “I bet heaven is beautiful, and your loved one is so thankful to be at peace finally.” A statement like this doesn’t minimize their grief and lets them know that their loved one is in a better place without sounding presumptuous.

6. Dry Up Your Tears and Think Positively

No one has any right to tell someone else how to grieve. Some people tend to cry by nature more than others. There are different stages of grief; whether they’re suffering from a breakup or a death, they will move through these stages at their comfort level.

Instead of telling them to dry it up, why not say something like, “You cry as much as you want and get it all out. My shoulder is always here if you need it.” By wording it this way, you offer a shoulder to cry on rather than telling them to get over it.

7. Let Me Know If There Is Anything I Can Do

When someone is brokenhearted, there are a lot of people that ask them if there is anything that they can do for them. However, when someone’s mind is reeling from the loss, it’s hard for them to think in the moment of something they need. Additionally, people use this blanket statement when they have nothing better to say.

It would be better to ask them specific things that you can do. You could say, “I can pick up your kids from school or bring over dinner a couple of nights this week.” Using this phrase, you’re giving them options and specifics, so they don’t have to strive hard to find some way for you to help them.

8. How Are You Doing?

Stop asking people how they’re doing. They’re brokenhearted and hurting and don’t need anyone to remind them of their pain. They may have gotten to the right place, and when you ask them this question, it reopens their grief.

Try saying something like, “You look like you’re doing much better, and it’s good to see you smile.” This kind of positive statement will let them know they are okay and will make it.

9. You Knew This Was Going to Happen

Is there anything worse to say to a brokenhearted person than they knew it would happen? Life is all about risk, and you win some things while you lose others. However, when you make this type of statement, it shifts the blame back onto them. That remorse is something they don’t need.

10. You’re Handling This Better Than I Expected

The key to this statement is “I expected.” You’re telling them that you thought they would be a basket case with what they’re dealing with right now. If they’re doing good, you can certainly tell them and give them that positive reinforcement they need, but you don’t have to compliment and slam them in the same statement.

Try saying something like, “It’s okay if you’re not feeling so great. I am here for you.” Then you acknowledge that they’re having a rough time. Also, you’re reminding them that you’re there for them.

Final Thoughts on What Not to Say to the Brokenhearted

While a famous song states that you say it best when you say nothing, it certainly doesn’t apply to these situations. When someone’s heart is broken, they need all the love and support they can get. They don’t want you to avoid them or any conversations merely because you don’t have the right words.

It’s better to listen than speak in these instances, but the key is to be there. There are many different reasons why someone may be brokenhearted. So modify the phrases we mentioned above can to fit each specific case. The most important thing is not what you say but your actions.

You need to be there for your friend or loved one who is having a rough time. You may not have the right words or say anything that makes them feel suddenly better. But you can do wonders by wrapping your arm around them and telling them how much you care. Don’t use common phrases that everyone says when they don’t have the right words, be there.

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