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South African Rescue Dedicated to Saving Vervet Monkeys

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While vervet monkeys haven’t been classified as endangered, they have started to disappear gradually due to human activities. Found in East and Southern Africa, these monkeys tend to live in areas up to 4,000 meters in altitude. However, the ones living close to civilization have been viewed as pests by humans, unfortunately.

In order to save some of these beautiful creatures, the Vervet Monkey Foundation provides a sanctuary for orphaned and injured primates.

The vervet monkey rescue is saving this creature

Dave Du Toit founded the non-profit organization in 1993 after discovering an orphaned baby monkey and asking authorities what to do with it. Sadly, they had been euthanizing the monkeys because the public viewed them as pests, and no facilities existed to care for them. Since Dave had a love for nature and the outdoors, he decided to open a sanctuary so the vervet monkeys could live in peace.

 

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“From that day on, it was a big fight to try and save these animals and make sure they had a place to go, and to give them a second chance at living in freedom back out in the bush,” Dave said.

So far, the sanctuary has provided a home for more than 500 orphaned, injured, abused, and abandoned primates. Located in Tzaneen in the Limpopo Province of South Africa, the organization also gives volunteers opportunities to learn and work with the monkeys. Many people come from all over the world to help rehabilitate and care for the vervet monkeys. No prior experience is necessary, but you must be over 18 and commit to at least 4 weeks of service.

“Our main goal for our organization is to basically try and make people a lot more aware about wildlife, and that every animal has a place on Earth and a right to live on Earth,” Dave said.

While it requires a lot of time, effort, and resources to keep the foundation running, seeing the monkeys thriving makes it all worth it.

 

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Providing a high quality of life for these creatures

“It doesn’t matter how hard and how tough our days are and how we battle – at the end of the day, just seeing these little guys being happy in their own little way and being back with other monkeys playing in trees – that’s amazing.”

The VMF designed a unique rehabilitation program over the years which helps reintroduce and reacclimate monkeys to the wild. They utilize large enclosures which help monkeys naturally form troops, or families, in preparation for release into the wild. Orphaned vervet monkeys can easily assimilate into this system, and return back to a wild state within just 4-8 weeks. The VMF introduces the babies to females already living at the sanctuary to help them return to a natural way of living.

Dave loves being able to watch the monkeys thrive again after coming from sometimes tragic circumstances. Some monkeys have been abused, abandoned, or even used in laboratory experiments. When they first come into the program, many of them are scared, traumatized, and grieving about losing their families. However, when the team begins working with them slowly, they start feeling comfortable in their new environment and quickly make friends.

 

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Vervets are shy monkeys at first

Once they warm up to their new surroundings, they start to integrate themselves into troops and truly live as they were meant to. The vervet monkeys enjoy climbing trees, playing with the other monkeys, and just living in their natural environment.

“I think the reward of taking something that’s been displaced and putting them back where they belong is really amazing,” Dave said. He believes that we all should do our part to protect the Earth and make it a safe, thriving place for every species.

“Please look after what we’ve got. It’s disappearing at such a rate, and believe in me, it’s worth fighting for. It’s worthwhile protecting it and making sure there’s always spaces that you can go out and enjoy in the wild, and have natural areas.”

Not just monkeys, but all animals, including humans, need natural spaces to enjoy. Without nature, no species on Earth could exist, so Dave says “it’s very, very important to protect it.”

 

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Here are a few facts about vervet monkeys, so you can get to know them better:

  • There are 5 subspecies of vervets.
  • They live in a variety of areas but are primarily found near bodies of water such as rivers, swamps, or lakes. They can also live in savannahs, open woodlands, and riverine forests. However, they do not live in deserts or deep forests. They mostly inhabit acacia-dominated environments.
  • Vervet monkeys live in male-dominated, hierarchical groups of multiple males and females. They live in groups, called troops, which can include up to 120 monkeys. However, due to habitat loss, it rarely exceeds 30 in today’s world.
  • Vervet monkeys live around 25-30 years.
  • Unique characteristics of vervets include a black face, feet, and black-tipped tail, as well as mottled grey and white fur on its belly. Babies have pink faces until they slowly turn black at around 4-8 months due to sun exposure.
  • Vervet monkeys are opportunistic omnivores.

Currently, the Vervet Monkey Foundation is working to purchase land in South Africa to release rehabilitated monkeys. The land would be a protected forest for the monkeys, which would keep them from conflict with humans. The VMF would also maintain the 300-500 hectares of indigenous plant and animal life, helping to cultivate a thriving ecosystem. In addition, this would create dozens of jobs and new opportunities for volunteers.

The foundation is working to raise enough money to purchase the land and pay for construction. If you’d like to donate or volunteer, you can visit their website for more information.

9 Things Most People Don’t Know About OCD But Should

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Do you have daily routines that make your life a little easier? What if you obsess over these routines? Or do you fill your day with anguish if you fail to complete them? You may have an undiagnosed case of OCD, Obsessive-Compulsive Disorder.

What is an Obsession?

When mental health specialists talk about an obsessive-compulsive disorder, they go beyond people who are simply picky. Just because you insist on keeping a clean and orderly home does not mean you have a mental issue. If you habitually drink a cup of coffee and read the morning paper before work, it’s not an obsession; instead, it’s just a habit.

The dividing line between being particular about how you do things and an obsession is the anxiety involved. So maybe you like to keep all your herbs and spices organized alphabetically in your spice drawer. Preferences like these are not an obsession unless you panic and disrupt your life to fix them.

The obsession part of the disorder is that your mind is constantly dwelling on a habitual action. It becomes compulsive when your mind compels you to complete the action repeatedly to relieve the severe anxiety. Since this anguish is so mentally and physically debilitating, it has become a recognized disorder.

OCDThe History of Obsessive-Compulsive Disorder

Unfortunately, mental illness was much misunderstood in the past. Early physicians had sparse knowledge of how the brain works, leading to misinformation and dangerous treatments. Skewed religious beliefs guided many of these specialists, and mental illness symptoms were often considered sinister.

Until modern discoveries in mental health, those who had mental disorders found themselves at the mercy of ignorant, superstitious, and often cruel health practitioners. These patients often endured scorn, ridicule, and sadistic treatments that caused countless deaths.

In the past, medical practitioners had little clue about anxiety disorders. When patients were compelled to complete certain personal rituals, the practitioners either chalked it to female problems or witchcraft. Since some people were obsessed with washing themselves or their surroundings, the unknown disorder was often called “crazy clean.”

Throughout history and sometimes, things people don’t understand are viewed with fear in today’s society. Instead of finding a rational explanation for an obsession-compulsion disorder, those who had it were often ostracized as lunatics or pawns of the devil. Since men historically treated women as the “weaker sex,” they often developed anxiety issues. Then, society punished them for their disorders with further maltreatment or ridicule.

The misunderstanding of anxiety disorders became woven into Medieval lore of witches, demons, and vampires. Some people develop an obsession to count things to relieve their anxiety compulsively. This society developed rites of protection that included rice or salt around the house at night. The evil entity would be forced to count every grain and disappear at sunrise.

OCD Diagnoses in Modern Times

In the early part of the 20th century, pioneers of psychology, like Freud and others, offered the world a better understanding of obsessive-compulsive nature. Over the following decades, mental health specialists isolated obsessive-compulsive from other mental illnesses with a classification of its own. They realized that these patients were battling from more than just a lack of willpower.

Did you know that statistics report that approximately 2.2 million people are diagnosed with OCD in the United States? Contrary to gender bias, this anxiety disorder affects just as many men as it does women. Some of its signs and symptoms are often present in childhood.

Nine Things Everyone Should Know About OCD

Do you or a loved one have a diagnosis of obsessive-compulsive disorder? If so, you know what a burden it can be on your mind, body, and spirit. If you do not have a diagnosis, here are nine things you should know about having OCD.pop meme

1. It’s Not Just a Habit

Since many people who have this anxiety disorder speak out about their treatment journey now that it is a trending buzzword. OCD is an official mental health diagnosis that has nothing to do with regular habits or preferences. While some people may attribute their intentions to the disorder, it’s an unfair generalization of those who have this diagnosis.

2. It isn’t Always Compulsive Cleaning

This misconception comes from its hurtful label of the past as “crazy clean.” Did you know that people with the obsession-compulsion disorder can be just as messy as someone without it? The condition can also include obsessive thoughts and repetitive actions that do not do with cleaning.

3. The Disorder Has Four Types

Mental health research has divided obsessive-compulsive disorder into four categories in recent times. They include two types of obsession and two types of compulsion issues. Some people may have a mixture.

  • Germ phobia: Some people who have this diagnosis obsess over avoiding contamination. These patients will tirelessly scrub themselves and their surroundings for fear of germs. If left untreated, they often isolate themselves in constant fear.
  • Perfection: Patients with this type are like Goldie Locks and push themselves to make everything “just right.” They will obsess about putting things in order and trying to achieve perfect asymmetry. They may also see patterns and obsess about repetitive actions to achieve what they view perfectly.

Many compulsive hoarders have this type of obsession because they believe hoarding their things keeps their world safe. Since perfection is impossible, those who obsess about it often self-destruct and strain their relationships with family and friends.

  • Obsessive doubt: This diagnosis goes beyond wondering if you locked the doors before leaving the house. The people check locks several times or perform repetitive rituals driven by anxiety. Their skewed sense of reality shows they believe something terrible will happen if they don’t perform these actions.
  • Obsessive shameful thoughts: People raised in a punitive religious environment often battle this fourth type of OCD. Some ideas may be sexual, violent, or something they consider taboo. They often develop rituals to block these intrusive thoughts, and they see themselves as unworthy and wicked.

4. This Disorder Has Nothing to Do with Willpower

As if dealing with an exhausting mental disorder wasn’t enough, some well-meaning people try to downplay the patient’s symptoms. Instead of helping, these people do more to elevate the patient’s anxiety. Their ignorant comments make people with this disorder feel weak, powerless, and lazy.

5. Life with Obsessive-Compulsive Disorder Is Somewhat Disorganized

Perhaps you’ve seen the popular tv show about the private investigator who was obsessively organized and had compulsive organization issues. In real life, people who have the disorder can live in total chaos. Those with OCD believe they are organized. However, the obsession disorganizes instead.

6. OCD is Not a Laughing Matter

Now that this mental disorder is in the spotlight of the medical community and the media, it is a trending buzzword. Sometimes, it’s parodied and overused on tv and in movies as a joke. Those coping with profound anxiety and exhausting compulsive actions aren’t laughing.

You’ve also probably noticed the astounding increase of self-diagnosed people. Insisting that your bathroom tissue rolls over or under are a choice, not a symptom of a mental disorder. Casual self-diagnosing in conversations is insensitive and hurtful to someone who has a confirmed diagnosis.

7. Everyone with the Disorder is Different

If you’ve met someone diagnosed with obsessive-compulsive disorder, you’ve just met one person. Not everyone with the diagnosis will experience the same symptoms or intensity. Some people may develop tics to cope with the anxiety, while others won’t present with any noticeable signs.

8. It’s Not Curable, but it is Treatable

Just because you have a diagnosis of obsessive-compulsive disorder doesn’t mean that your life is over. Even with the most complicated symptoms, many people can manage them successfully with behavioral therapy. Of course, this is not a cure. But studies show you have a good chance of living a good life with fulfilling relationships if you seek treatment.

9. It’s Often a Lonely Disorder

Those who have obsessive-compulsive disorder deal with depression, anxiety, and loneliness. It’s especially rough for people who obsess over the fear of contamination. They will often become isolated rather than embarrassing themselves in public with odd repetitive actions and extreme anxiety.

The danger of self-isolation is that it can add depression to anxiety, and the person can become suicidal. It worsens if their family and friends think their condition is silly and try to trivialize their symptoms. Having a healthy support system is crucial to successful treatment.

OCDFinal Thoughts on Obsessive-Compulsive Disorder

Maybe your years of battling debilitating symptoms finally led you to a proper diagnosis. So perhaps you are traveling this journey with a friend or loved one. The good news is that there is help, and those diagnosed can learn to manage their symptoms and get back into life. Anxiety disorders are highly treatable.

Experts Suggest 5 Powerful Ways To Declutter Your Mind

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Do you ever feel like your brain is too full? Do things seem to be jamming up the gears in your mind? Your head might be cluttered – and it may be spring-cleaning time! Today, we will look at simple ways you can declutter your mind

The brain is a powerful thing that is always trying to learn. It’s collecting as much information and data as possible to help you find success and live an efficient life. But sometimes, too much gets logged up in there, including things that shouldn’t be held on to.

What can you do about it? How can you free up some space so you can function at best performance again? Here’s how experts suggest 5 powerful ways to declutter your mind.

1.      Learn The Difference Between Reflection and Rumination

declutter your mindReflection is crucial in solving problems, finding self-improvement, and learning from the past. These are all crucial for decluttering your mind. It requires that you put in a fair bit of effort and thought into growing and considering your past and how it has affected you. Here are some steps for reflection that are positive and a sign of good decluttering:

  • Stepping away from an emotional situation and being with your thoughts in peace
  • Identifying emotions, situations, and triggers for certain feelings and behaviors
  • Listening to your inner voice and encouraging it to come forward so you can be true to your heart
  • Taking note of steps, you can take to have better outcomes in the future
  • Acting upon and applying the steps you’ve decided on, sometimes with clear goals in mind

However, there is a more negative form of this behavior that may crop up and is easy to confuse. It’s called rumination, which has been linked in studies to disorders like anxiety and depression.

Here are some signs that you’re ruminating, not reflecting:

  • You second-guess every thought you have or decision you’ve made.
  • Rehashing or revisiting the same problem again and again with no progress
  • You keep imagining exaggerated or catastrophic situations or outcomes.

According to a psychotherapist, licensed clinical social worker, and mental strength expert Amy Morin, the act of rumination won’t get you anywhere. But if you really need to, she recommends setting aside a specific amount of time per day for rumination, such as 10 to 15 minutes. During this period, you are free to be as negative as you like, but once the time is up, all of that must stop immediately. It’s a good way to regulate your worst thoughts without letting them control you!

2.      Write In A Journal to Declutter Your Mind

Journaling is a wonderful way to get rid of the mess that lines your thoughts and clouds your head. Decluttering expert and coach Yvette Bowlin considers the entire act of journaling to be beneficial, no matter how difficult it is for you at first. This is because:

  • When you try to think of what to write, you’re recalling your day and reflecting on it subconsciously
  • It trains you to observe situations from a third-person perspective, as if you are a reader and not the person involved, thus allowing you to get a more rational view
  • You get to express your most difficult emotions, often untangling them as you write or at least unleashing them in positive ways
  • It can give you a place to put all the noise that happens in your mind, thus helping you to declutter your brain and find peace
  • It can be relaxing when it becomes part of a daily routine; think of journaling as a way to unwind

It’s not just pseudoscience, either. The act of keeping a journal has been found to boost positive thinking, facilitate healing, improve overall mood and emotional response, and even increase immunity! Lead study author and psychologist James W. Pennebaker, Ph.D., says that the most effective form of expressive writing uses more emotion and engages in an analysis of the causes and triggers of events and feelings. Try to apply that to your journaling work!

3.      Daydream

Many people look at daydreaming as something inherently negative. But this state of rest for the brain doesn’t actually shut off your whole mind. In fact, it leaves many parts of it active and working, often in more positive ways than it can when it’s busy.

Many people actually benefit from having time to process information instead of being forced to quickly take it in and move on to the next thing. This is especially true in children, but even adults can benefit. You’ll be less stressed out and more motivated if you have the time to be confident in your understanding of a topic.

But where does daydreaming come in? Well, it’s an inward-focused action that allows you to rest your mind while continuing the fun and calming activity. This keeps the brain rested enough to process information but active enough to fuel creativity and keep you engaged.

Are you overly focused on external rewards?

Psychological scientist and professor of neuroscience and psychology Mary Helen Immordino-Yang states that the excessive focus on the external, especially in education, is misplaced. She posits that few are taught to look inward enough, and inward focus is important for things like:

  • Self-awareness
  • Building and forming memories
  • Applying learned information
  • Creating meaning from learning
  • Reaching new contexts

These factors are all needed when you declutter your mind, so daydream all you want!

4.      Be Open About Your Emotions And Express Them Freely

pop quoteEmotional suppression is a common cause of clutter in the mind. Bottling up your emotions causes them to linger. You might think that you’re just dismissing them, but in reality, you’re letting them collect, and over time, that causes a lot of thought buildup. In fact, this can be so bad for you that studies have found it can affect your mental, physical, and general health!

But why does this happen? Well, your brain is making an effort to get rid of the emotion – which is not possible – and shoves it away while putting up a face that is contrary to what it feels. This will quickly drain you, no matter who you’re hiding your real thoughts from. Here are some examples of subtle emotional repression that you might not even notice:

  • Feeling pressure to be positive and bright with everyone around you, no matter how bad you feel.
  • Hiding negative feelings for fear of being labeled sensitive, overly emotional, or attention-seeking
  • Chatting with neighbors to be polite when you’re really just exhausted and want to go home
  • Being dishonest to people to avoid difficult conversations

But how can you stop repressing your emotions when you’ve been conditioned for so long to hold them in?

Here are some ideas of how you can kindly express your feelings:

  • Do not expect yourself to be perfect or happy; this is dishonest about the human condition, and it doesn’t let you express your emotions.
  • Be honest and open about your interests and hobbies (within appropriate limits) instead of feeling embarrassed by or ashamed of them.
  • Politely excuse yourself from conversations and situations that you’re too tired to be a part of or have no interest in participating in
  • Be honest with yourself and be willing to confront difficult topics and reflect on them.
  • Communicate your need for rest and stand up for yourself when accused of laziness; all human beings require time to recuperate.
  • Replace negative thought patterns that make you think you’re forced to do certain crucial tasks with more positive ones so that you genuinely begin to want to complete them
  • Proclaim emotions out loud when appropriate instead of hiding them
  • Communicate your problems with someone’s actions or behavior as soon as possible
  • Find new inspiration sources that are more true to what you believe in and desire.
  • When you can’t directly confront a person for practical or safety reasons, write an angry “letter” to them (that you won’t send) to quickly get all your feelings out.

5.      Declutter Your Mind By Being Decisive

Being decisive is about knowing when it’s time to stop putting off a decision. It means learning to be confident in your rationality and problem-solving abilities, so you can make choices without spending too much time second-guessing.

According to Scott Roewer, a professional organizer, clutter can often be best defined as a series of delayed decisions. It sounds a little silly but think about it. All the stuff clogging up your brain are things you need to address. They’re things that require action and choice. Until you make those decisions, the clog remains!

One of the common decision-making methods is the WRAP method, coined by the Heath brothers years ago. According to a therapist, certified coach, certified clinician, and Dialectical Behavior Therapy Center owner Karyn Hall, Ph.D., this system can be handy in quickly making positive decisions. Learning this method can help you declutter your current brain and prevent future buildup.

Here are some adapted tips from this method:

  • Widen your perspective first; ask other people for opinions and accept constructive feedback.
  • Try to think of finding solutions from multiple different angles all at once
  • Consider new perspectives; think of opposite solutions on your spectrum, listen to some people you disagree with, consider their points, and consider things from external and internal perspectives.
  • Think about what needs to be true for your solution to work; is there anything you’re taking for granted that you shouldn’t assume will be a long-term factor?
  • Take things slow and small if possible; don’t jump head-first into brand new ideas unless you don’t have a choice.
  • Think about the longevity of this solution; will it hold up tomorrow, in a month, in a year, or a decade?
  • Sleep on difficult decisions if possible, so you wake up with a fresher and clearer mind to think about your choices
  • Keep sight of your main goals; don’t forget to honor the very core of your values, dreams, and priorities when you make decisions.
  • Be ready to be completely wrong; you can’t guess the outcome of all situations, so you must be ready for the possibility that you’ve made the wrong choice so you can react to a negative outcome effectively.

declutter your mindFinal Thoughts On Some Powerful Ways To Declutter Your Mind

A cluttered mind can dampen your motivation, reduce productivity, and affect your capacity for positive thinking. That’s why it’s important to make sure that you declutter your brain every once in a while. Nothing works well when it’s sluggish from dust and dirt!

Your Zodiac Monthly Horoscope for June 2021, According to Astrologer

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What is normal? None of us know the answer anymore. However, a return to some semblance of the past is happening, according to the horoscope for June of 2021.

With three planets in Gemini at the beginning of the month, there is a strong push to reengage with your environment. The energy encourages risk, adventure, and new ideas. Mercury is retrograde in Gemini until the 23rd. So use this time to get organized so that you’re ready to embrace new opportunities when it goes direct during this zodiac cycle.

The New Moon on the 10th in Gemini seals the deal, presenting new possibilities and paths that demand your attention. Uranus square Saturn announces the inner battle between fear and a desire for freedom. Each person must make their own decision on what feels comfortable. Mars trine Neptune gives your dreams and hopes the power to lead the way. It’s time to create what you want and not sit on the sidelines.

Get engaged!

Jupiter in Pisces adds a sense of confidence and increases the faith you have in taking a risk. It stations on the 21st at 2 degrees of Pisces and then goes retrograde, reentering Aquarius by the end of July. Let’s learn from what we’ve been through and adjust. Some things in our life will never be the same. Not everyone wants to return to the old way, especially when it comes to their work. With the Full Moon in Capricorn on the 21st, at 3 degrees of Capricorn, the work challenge becomes the center of attention. Working at home has made many realize how much of their lives are lost at work.

With Uranus in Taurus square Saturn, the reshaping of our boundaries is emphasized. Don’t be afraid to look at your life in a new way. There is opportunity in every crisis if you can see it. Life should work for you, not against you, and this is your chance to change.

Horoscope for Aries (March 21st – April 20th)

pop memeAries live as much by their ideals as they do reality. As an Aries, one of your missions is to find a balance between your dreams and what’s real. It is through your vision that you cut a path to your goals. Gifted with an adventurous spirit, taking a risk is not a problem if your emotional needs are met. This month Mars, your ruler, opposes Pluto, the planet of power. You’re looking for more control. As long as you are free to explore new possibilities, you’ll get your wish.

With three planets in Gemini, you’re both eager to take a new adventure and afraid of being alone. Risk takes faith, and when faith is on low, fear holds you back. This month’s communication is important. Trust your ability to talk your way through your challenges. It’s one way to open doors. With the Moon conjunct Jupiter early in the month, you feel empowered, stubborn, and invincible. You can do whatever you believe is possible.

The horoscope suggests that financially you may have trepidations, don’t let that slow you down. With Uranus in Taurus square Saturn in this horoscope cycle, it’s time to curb your spending sprees. You need to feel safe and empowered to take the next few steps. With Jupiter in Pisces, you’re ready to take a risk.

Add three planets in Gemini, and the desire to do something new is strong. Listen to it and believe in yourself. When you do, others pay attention. The Full Moon in Capricorn brings issues around your goals and career to a head. If you’re happy at work, you’ll continue to be. But if you’re not, this is the time to look for something new.

If you’re in a relationship, it’s both good and challenging. Know what you want, and you’ll get it. If you’re single, it’s a good time to meet new people.

Horoscope for Taurus (April 21st – May 20th)

As a Taurus, your ideals and desires are important to you. With Uranus in your sign, square Saturn, you’re reevaluating what’s important. That’s a good thing. Most of us create goals and ideals at an early age and never change them as we grow.

It’s important, and this is a great time to reexamine your choices and the path you chose to take. When you clarify these invisible benchmarks on your path, it empowers you. Do you have a passion? Are you working on manifesting it? When you commit to what you’re doing, it’s difficult to go astray. Wherever you are on your path, this is the time to make new choices.  Before you lies a new path – yes, take it?

You’re never quite sure who you are and what you want. These thoughts are always changing for a Taurus who hates to limit its options. However, until you do, you can’t advance. Without certainty inside, you don’t have power. The Full Moon in Capricorn on the 24th reveals what’s working and what needs to be adjusted. When you’re clear on who you are and what you want – you attract it. The universe is all about energy.

Jupiter in your 11th house reminds you of how important it is to have trustworthy friends. Whether or not you deserve their loyalty, you will have it this month. Mars enters Leo on the 12th, and your home life and privacy become important. Your horoscope reminds you to make sure you give yourself private time.

If you’re in a relationship, things may be rocky for the first few weeks, but it improves by the end of the month. But if you’re single, it’s a good time to reexamine what it is you’re looking for in a partner. If it’s all about a good time, you’re fine.

Horoscope for Gemini (May 21st – June 20th)

Gemini is a busy sign. In fact, you rarely sit still. Unless you work on your inner world, you are always ruled by your restless mind. However, on the positive side, you get things done. It’s your inner happiness I’m speaking to. It won’t demand attention until it’s really deprived, and then it’s more difficult to fulfill.

The New Moon in your sign on the 10th provides a desire to forge a new path. Mercury is retrograde until the 20th, and for the first three weeks of the month, it’s more productive to focus on unfinished business rather than embrace something new. Once Mercury goes direct, you can move to new projects and ideas. With Jupiter in Pisces, your goals and career get the spotlight. Jupiter always brings abundance and expansion, which means you won’t feel in control.

When this happens, faith is necessary. Uranus in square to Saturn makes setting boundaries difficult. Once again, faith is necessary.  When there’s chaos, rely on your voice and ability to say what’s necessary. Neptune stations retrograde on the 26th and rules your 10th house of career. The ideals you’ve been working toward may be closer than you think. Put in the work, and you’ll be surprised how much you accomplish.

The Full Moon in Capricorn on the 24th brings joint finances or emotional connections to your attention. Make sure you pay attention. What you don’t solve or deal with just comes back at another time. If you’re in a relationship, things are different in a good way. You feel more connected, and it’s empowering. If you’re single, you are seeking someone you feel spiritually connected to. Don’t settle for less.

Horoscope for Cancer (June 21st – July 22nd)

horoscopeCancers are totally capable of keeping secrets. They don’t like to share their thoughts and feelings with others unless they’re wounded and looking for validation. With three planets in Gemini, your internal world is busy focusing on solving issues that have bothered you in the past.

The horoscope reminds Cancer that the Unconscious is always busy. We’re just not always aware of what it’s trying to tell us. With Jupiter in Pisces, clarity is easier to achieve.  Jupiter represents the truth, and if you commit to yourself, your challenges begin to melt away.

Boundaries and how you set them are always important to feel safe. Adjusting them can cause anxiety, but they need to meet the moment’s needs, so do what is necessary. Boundaries mean to keep those away that cause you problems, say no to what is not good for you, yes – do what helps you get your work done. It’s important to be aware of these things and then act. Otherwise, life imposes what it wants on you. Confrontation is not easy, but it’s necessary. If you’re good at it, you will find intermittent peace. Mercury is retrograde until the 22nd. Concentrate on old projects, not new ideas.

Use your time to clear your desk and get things done. Neptune stations Retrograde on the 25th, and the square it makes to Mercury and Venus in Gemini brings issues and questions around your goals. If you can be selfish for a moment, you won’t find the quest so difficult. Once you know what you want, you can compromise with those you truly care about. If you’re in a relationship, whatever’s not working will come to a head with the Full Moon on the 24th. Deal with it and move forward.

If you’re single, you may have an epiphany regarding what you want in a relationship. Pay attention, and you’ll attract someone new and more suitable to who you are.

Horoscope for Leo (July 23rd – August 22nd)

Leos love to vie for power. It’s one of their favorite past times. However, playing with power is never a good idea. It can turn on you. With three planets in Pisces in your eighth house, you are not content, even if you have enough. That’s a Leo issue and something you struggle with often. Your ego is strong, and it always wants the best. You’re not happy unless you’re at the top, and even then, that sense of satisfaction won’t last.

You are self-judging. However, when you help others get ahead, it gives you an inner sense of satisfaction. Uranus in your 10th house of career square Saturn may change your work schedule and your relationships. Relationships are changing and challenging for a while. When you least expect others to challenge you, they will. Mars opposite Pluto at the beginning of the month creates problems. Someone will oppose you that shouldn’t. You can’t win, so don’t engage.

When Mars enters Leo on the 12th things, get better, but you may find you have fewer choices. That’s not a bad thing. You work better with limitations, even if you dislike them. They force you inward and to see the world differently. Mercury is retrograde until the 24th, and if you want to use your time wisely, pay attention to old projects and get them done. When things begin to move forward after the 24th, you can shift to new ideas and possibilities. If you’re in a relationship, you have Saturn making you pay attention to what is not working. Make sure you don’t get lost in the negative. Look at the whole picture.

If you’re single, you may feel ready for a serious relationship. Saturn doesn’t like to fool around. It wants someone it can count on.

Horoscope for Virgo (August 23rd – September 22nd)

Virgo rules the house of giving and receiving. What you give comes back to you if you can receive it. If you have strong control issues receiving will also be a problem. Mercury rules your 10th house of career and will be retrograde until the 24th.

Keep your focus on old projects and issues; clear up your desk or clean out your closets. Take care of what you’ve ignored. When it goes direct, you’ll be ready to tackle new projects and ideas. Neptune rules partnerships, both business and personal. On the 23rd, it also goes retrograde. Neptune is both creative and spiritual, and when you accept the call to go within, you get answers, and your relationships improve. You value strength, but what does not mean to you.

Does strength come from success and money, from being free, or from having great relationships? Figure out what you’re really looking for, and it may surprise you. Uranus square Saturn draws attention to the boundaries and limitations of your life. Are you ready to try something new? Embrace the change, and you won’t regret it. Mars enters Leo on the 12th, ruler of your 12th house of the unconscious.

You’ll feel a lack of motivation and a desire to reflect on what’s been happening. If you haven’t figured out why you are here and what your purpose is, you’ll begin to seek those answers. It’s a lifelong quest. Mars opposite Pluto ignites your need for power and faith. Faith is important if you want to get the job done. Pisces rules your house of relationships, and with Jupiter strong all month, you’ll find a way to solve your problems.

If you’re single, it’s a good time to meet new people or make a commitment to someone you care about. If you feel it, do it.

Horoscope for Libra (September 23rd – October 22nd)

Libra is the sign of truth, and if you haven’t decided what yours is yet, you will find yourself supporting someone else’s beliefs. Teh Libra energy needs to serve, and if you haven’t decided what’s important in your life, you will serve someone else’s beliefs. Now you’ve become either a leader or a follower. With Mercury retrograde until the 24th, travel may be delayed or changed. Mercury rules how we put the pieces of our life together, and you could begin to get answers to questions that eluded you in the past.

It’s important to know what your passions are. When you know what excites you, it’s a clue to why you’re here. With Jupiter in Pisces, your work schedule improves. If you haven’t been busy, that will change. Uranus square Saturn brings the need to feel independent when it comes to your emotions. It’s too easy to live for others and not yourself. Enjoy your freedom, but without some intimacy, you’ll feel lost and alone.  Mars is opposite Pluto until the 12th. Power plays are not just possible, but something you enjoy.

It forces you to see your own position and stand up for it. The Full Moon in Capricorn in your 4th house throws your emotions into a crisis. Be prepared to find answers as to what you’ve avoided. This is your chance to fix the problem. If you’re in a relationship, things begin to get interesting around the 12th when Mars enters Leo and trines Aries. Plan something to do together, and it will strengthen your bond.

If you’re single, your horoscope says this is great time to meet new people and be inspired. Once someone has your attention, you can take it to the next level.

libraHoroscope for Scorpio (October 23rd – November 21st)

Scorpios love the feeling of control and power. What helps you achieve it is the ability to separate what’s important and what’s not. With Jupiter and the Moon in your 5th house of the Ego, you feel confident and supported.

Taking charge is what you do with ease, and for this month, it’s there without effort. However, Pluto, your ruler, is opposite Mars for the early part of the month. You have others who will oppose you at work or want you to do. Hopefully, you’re a Scorpio that can say no with ease. With three planets in Gemini in your 8th house, there is a lot on your plate to get done. With Mercury retrograde until the 23rd, you would be wise to focus on old projects and put new ideas to the side, or at least until after the 23rd. Retrogrades are a great time to get old work finished and off your desk.

Uranus in Taurus, in square to Saturn, makes communication difficult. This month you will be challenged with those that see things differently than you do. As a Scorpio, you’re more comfortable paying attention to your own opinions, and you should continue to trust yourself unless someone else makes more sense. The Full Moon in the 3rd on the 24th makes what you say controversial. If you don’t want to be challenged, keep your opinions to yourself. If you don’t care, go for it. Your ruler Pluto has been in Capricorn since 2008. It leaves in 2024, and then your life will make a major shift.

If you’re in a relationship, your partner has been changing for a while. This may improve your relationships or move them toward a crisis. If you want it to work, don’t try and control it. Understand what’s happening. If you’re single, you’re going through a period of independence. It may be difficult to meet someone serious at this time.

Horoscope for Sagittarius (November 22nd – December 21st)

Sagittarius is a very independent sign, but you are committed to life when you fall in love. With three planets in your 7th house of relationships this month, you may be exploring a relationship you are in or working to connect with. More than most signs, it’s important for you to be understood, to have someone who sees you the way you see yourself – or better.

Jupiter has entered Pisces and your 4th house of the home bringing new ideas of expansion or redecorating. If that’s not on your agenda, then the expansion will be within yourself in the form of ideas and beliefs that perhaps you have ignored. Saturn square Uranus creates tension at work and change is inevitable. People you care about can leave or move on, and the projects you’ve enjoyed may be different. Just give yourself time to adjust.

Mercury is retrograde until the 23rd, and your career and relationships are not moving quickly enough. Remind yourself that this is a time to clear up old issues before things can move forward unencumbered. Mars opposes Pluto until the 12th creates a power struggle. It has a lot to do with your opinions. If you don’t want a disagreement, be careful who and where you express yourself. After the 12th, there is less opposition. The Full Moon in Capricorn on the 24th in your 2nd house brings your focus to finances. Do you want to change how you earn your money, or is it just a passing thought?

If you’re in a relationship, your partner is busy or preoccupied. Give them the space they need. They’ll be back.  If you’re single, you’ll meet someone who barely has time for you. However, you are stubborn and persistent, so if you want that date, you’ll get it.

Horoscope for Capricorn (December 22nd – January 19th)

Capricorn is the sign of boundaries, and that’s exactly what’s changing. The change is coming from you, and it’s necessary. When your routines change, you’re not happy. They’re what anchor you to life. However, in no time, you’ll be on a new schedule. You enjoy being busy, and that should not be a problem with the three planets in Gemini.

Mercury is retrograde until the 23rd, and the emphasis should be on getting old work done. Clear your desk. Get ready for new projects and ideas by getting rid of the old. If you do, things will move forward without opposition. Saturn square Uranus ensures that change is on the way. Mars in Cancer creates power plays with Pluto. When it enters Leo on the 12th things, get better. Stand up for what you believe in, and things improve.

The Full Moon happens in your sign on the 24th, and you won’t feel in control. So let go of it during this horoscope cycle. It’s part of your karmic challenge. When things settle down, you’ll step up and take over. Neptune stations retrograde on the 13th, and your dreams and aspirations are about to manifest – or at least get you moving in the right direction. Commit to your ideals, find your passion, and you’ll be rewarded with focus and opportunity. With Jupiter in Pisces all month, communication is easy and important. Your thoughts are organized. You know what you want to say, so speaking up is not difficult.

If you’re in a relationship, your partner is more stubborn than usual. This is not the time to push or try and make something happen. If you’re single, you yearn to connect to someone spiritually or emotionally. Yes, it could happen. Just be clear on what you want.

Horoscope for Aquarius (January 20th – February 18th)

Aquarius is the energy of a free spirit, but lately, it’s been important to stay grounded and organized. That’s Saturn in your sign, and it’s there until March of 2023. During this time, you will restructure your life to accommodate the changes that are coming your way. Jupiter in your 2nd house should expand how you earn money. The choice of saving or spending is up to you. Mars opposite Pluto creates a tug of war between you and someone else.

You want things a certain way, but others are not cooperating. However, after the 12th, the struggle disappears. Saturn square Uranus brings change. The old and the new seem to be in combat. Accept the next steps of your life, and everything will fall into place. You’ve been struggling with a schedule or routine, but it may take you time to get it balanced. The Sun, Mercury, and Venus in Gemini help you out. Indeed, they are in good aspects and create options and opportunities.

Keep your focus on where you’re going instead of where you’ve been, and all will be fine. Some parts of your life will flow, so focus on what’s working, and the rest will fall into place. Mercury is retrograde until the 23rd, so you must resolve old issues before you move forward with new ideas. The Full Moon on the 12th brings the unexpected and a lot of pleasant surprises.  Don’t get stressed. Just do the things you need to do. If you’re in a relationship, you’ll feel your partner energized after the 12th when Mars enters their sign. It’s important to agree where you can and let go of the rest for now.

If you’re single, it’s a time to meet someone new and exciting. Keep your eyes open, and it will happen soon..

relationshipsHoroscope for Pisces (February 19th – March 20th)

Pisces are either extremely focused or very scattered. It depends on the day and the moment. When you don’t feel in control, just bring your thoughts back to yourself and stop worrying about everyone else. If you’re committed and clear, things flow. Things will not go as planned with Mercury retrograde in Gemini and your 4th house of the home. Let go of the control and allow things to unfold naturally.  Control is always an issue for Pisces. They need faith to feel their power. If you don’t feel it, fake it. It helps you get there.

Work on what you tell yourself. Are you supportive or critical? Give yourself what you need, and success will come easier. With Jupiter in Pisces in your sign, there’s a desire to expand and experience new things. Take a risk, make new choices. Uranus square Saturn changes the structure of your life. If you’re going to advance, you have to let go of the past. Things are changing, and it unnerves you.

Mars opposite Pluto brings attention to your finances and a desire for greater power. Power comes from believing in you, so that’s your mission. The Full Moon in Capricorn could turn a friendship into a crisis. Listen and don’t judge. Let them tell their side of the story. It’s that desire for control again.

If you’re in a relationship, things are being worked out during this horoscope cycle. Don’t be surprised if your partner brings up the past. If they do listen, it’s the only way to make it go away. If you’re single, you could reconnect to an old love. Make sure it’s what you want. When Mercury goes direct on the 23rd, you may regret your choice.

Study Reveals: Eat Chocolate to Boost Brain Health

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If you like to eat chocolate (who doesn’t, really), you will love to know that it can actually improve brain function.

A study published in the journal Scientific Reports found that healthy adults had improved cognitive performance after consuming cocoa flavanols. 14 out of 18 participants saw improvements in performance on complex tests and recovery time from a mild vascular challenge.

Studies in the past have shown that eating foods high in flavanols can improve vascular function. However, no studies before this one have shown a boost in the brain’s vascular function and cognitive performance in young healthy adults. Researcher and lecturer Catarina Rendeiro in nutritional sciences at the University of Birmingham led the study. The University of Illinois at Urbana-Champaign psychology professors Monica Fabiani and Gabriele Gratton also collaborated on the study.

“Flavanols are small molecules found in many fruits and vegetables, and cocoa, too,” Rendeiro said. “They give fruits and vegetables their bright colors, and they are known to benefit vascular function. We wanted to know whether flavanols also benefit the brain vasculature and whether that could have a positive impact on cognitive function.”

The study on how you boost brain health when you eat chocolate

eat chocolateThe team recruited adult nonsmokers with no known respiratory, brain, heart, or vascular diseases to test their theory. The researchers explained that any positive effects observed in young, healthy adults would provide the most compelling evidence.

The researchers tested the 18 participants before they consumed the cocoa flavanols and two separate trials. For the first trial, the subjects received flavanol-rich cocoa, and in the second, participants received processed cocoa with low flavanol levels. As this was a double-blind study, neither the participants nor researchers knew what type of cocoa the people consumed. This keeps any expectations from either party from tampering with the results.

Around two hours after they had consumed the cocoa, the participants breathed in the air with 5% carbon dioxide. This is around 100 times more concentrated than the air we normally breathe. Gratton says this is a standard procedure for challenging the brain’s vascular function to see how it reacts. He says that normally, the body increases blood flow to the brain to compensate for less oxygen in the air.

What the researchers said about the study

“This brings in more oxygen and also allows the brain to eliminate more carbon dioxide,” he said.

They then used functional near-infrared spectroscopy, a technique that uses light to record changes in the brain’s blood flow. By doing this, the team could measure oxygenation in the frontal cortex, where planning, decision-making, and behavior regulation take place.

“This allows you to measure how well the brain defends itself from the excess carbon dioxide,” Fabiani said.

The researchers also gave participants complex tasks that required them to handle often competing or contradictory demands. The researchers found that many participants showed stronger, quicker brain oxygenation after consuming cocoa flavanols. This is in comparison to their response at baseline or after consuming cocoa without flavanols.

“The levels of maximal oxygenation were more than three times higher in the high-flavanol cocoa versus the low-flavanol cocoa, and the oxygenation response was about one minute faster,” Rendeiro said.

The study determined favorable outcomes–great reasons to eat chocolate!

They found that the participants also performed better on challenging cognitive tests after ingesting the cocoa flavanols. They accurately solved problems 11% faster than they did at baseline or when they ingested cocoa with fewer flavanols. On easier tasks, the team didn’t observe any noticeable difference, however.

“This suggests that flavanols might only be beneficial during cognitive tasks that are more challenging,” Rendeiro said.

Most participants showed a boost in brain function from eating chocolate, but some didn’t show any change.

“Although most people benefited from flavanol intake, there was a small group that did not,” Rendeiro said. Four of the 18 study subjects showed no difference in brain oxygenation or test performance after consuming the cocoa flavanols. Researchers believe these participants had a higher fitness level and wouldn’t show any noticeable difference in brain oxygenation.

“Because these four participants already had the highest oxygenation responses at baseline, this may indicate that those who are already quite fit have little room for improvement,” Rendeiro said. “Overall, the findings suggest that the improvements in vascular activity after exposure to flavanols are connected to the improvement in cognitive function.”

Enjoy these three other benefits when you eat chocolate

Aside from the benefits of cocoa flavanols on brain health, here are some other positive health effects you can enjoy when you eat chocolate:

1 – Dark chocolate contains a lot of nutrients.

In fact, a 100-gram bar with 70-85% cacao contains this nutrition:

  • 67% of the RDA for Iron.
  • 11 grams of fiber
  • 58% of the RDA for Magnesium.
  • 89% of the RDA for Copper.
  • 98% of the RDA for Manganese.
  • It also has plenty of potassium, phosphorus, zinc, and selenium

2 – It’s high in antioxidants

Researchers found that dark chocolate contains more antioxidants, including polyphenols and flavonols, than any other food! This includes blueberries, which have been touted for their high antioxidant content.

3 – It improves your heart health.

In a Penn State University study of 470 older men, “cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15 year period.” Since these findings greatly exceeded the scientists’ expectations, they decided to investigate further. In another study, researchers found that consuming cocoa and dark chocolate 5 times a week lowered heart disease risk by a whopping 57%!

eat chocolateFinal thoughts on a study that says to eat chocolate for better brain health

We hope that we’ve given you enough reasons to eat chocolate if you don’t already! Aside from the astounding benefits on cognitive performance and brain oxygenation, chocolate also improves heart health. Furthermore, eating chocolate will give you plenty of nutrients and antioxidants, as long as it contains substantial cacao content. Plus, when we eat chocolate in moderate amounts daily, the same feel-good chemicals get released when we fall in love!

So, if you need a mood booster or want to give your brain a little oomph, add some chocolate to your diet. Now that you know about all the health benefits, you can enjoy it guilt-free as well.

15 Exercises for Women That Firm and Lift the Chest

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Chest exercises for women can help lift your bust and firm your chest, preventing sagging. Not only that but working out the pectoral muscles (chest muscles) can also improve your posture, which further helps lift and firm.

Since your chest is the first area of a woman’s body that starts to sag, it can cause insecurity. With a lifted and firmer chest, you will have more confidence, and your self-esteem will increase. Plus, you won’t have to worry about wearing uncomfortable push-up bras anymore because your chest will look great already.

Although you can’t stop the effects of aging, you can begin doing targeted exercises for women to firm and lift the chest. These chest exercises target the pectoralis major and minor, which are in your chest. Additionally, they target the Cooper’s ligaments, which are found in women and are intended to lift your bust.

Over time, Cooper’s ligaments weaken, which causes your breasts to start drooping. These exercises for women target all of the areas that contribute to weakened and sagging breasts. As you make these chest exercises a habit, you can notice results in just a couple of weeks.

Exercises for Women That Firm and Lift Your Chest

Try these moves to strengthen the pectorals and Cooper’s ligaments.

1. Traveling Plank

It is common knowledge that planking is beneficial, but this variation also helps firm and lift your chest. Traveling planks target your entire body while also improving your posture. They strengthen your core while working on many muscle groups all at once.

The best part about traveling planks is that you don’t need any equipment to do them. You can do this exercise anywhere, and it doesn’t require much space, either.

2. Isometric Chest Exercise

Isometric exercises don’t require you to visibly move your body. Instead, you will contract your muscles and hold the tension for a longer timeframe. You can do an isometric exercise on any area of your body, but this specific variation targets your chest.

This exercise is easy to learn and is suitable for people that can’t do other exercises. It stimulates many muscles at once, improving muscle stability while making the area firmer.

3. Dumbbell Incline Chest Press

This exercise targets the upper portion of the chest, shoulders, and triceps. It requires an exercise bench that inclines and two dumbbells. When performed regularly, the dumbbell incline chest press strengthens the muscles evenly on each side of your body.

As it strengthens both sides of your chest, you will notice an improvement in firmness. Plus, it will help lift your chest and slow the natural sagging that happens with aging.

4. Staggard Stance Cable Chest Press

This exercise is intense, but it changes things up and promotes upper-body strength. It targets the pectorals, deltoids, and triceps and requires a light resistance band. Not only does it strengthen the muscles, but it builds muscle tissue, as well.

The staggard stance cable chest press will also help you lose fat in those areas. Losing fat will help you look and feel better while increasing your self-confidence. This exercise also helps improve your balance and stability.

Another benefit is that you can target different chest areas by adjusting the height. This allows you to do one exercise for your entire chest.

5. Seated Dumbbell Chest Fly

This exercise targets the chest and upper back, requiring two dumbbells. The seated dumbbell chest fly stimulates blood flow to your entire chest area.

One of the benefits of this chest exercise is that it opens up your chest, reducing back pain and increasing range of motion. It also reduces any tightness you feel in your upper body. Plus, of course, it also firms and lifts your chest.

6. Barbell Bench Press

This exercise is the most common for firming and lifting your chest. It targets the chest, triceps, and back, and you will need a barbell and a workout bench to do it. Depending on what you are comfortable with, you can choose from different positions, including neutral, incline, or decline.

The barbell bench press increases your range of motion and evens out the muscle tone on both sides of your chest. It also builds strength in your upper body and back.

7. Bridge Chest Press with Dumbbells

This exercise is a mix between a bridge and a chest press. It targets your chest, lower back, core, glutes, and hamstrings, making it a well-rounded exercise for the whole body. You will need two dumbbells to do it, which teaches you to engage other muscles during exercise.

In addition to firming and lifting your chest, the bridge chest press with dumbbells helps increase your performance in other physical activities. It requires you to use your feet to engage the rest of your body while keeping your upper body tight.

8. Dumbbell Plank Rotation

The dumbbell plank rotation not only firms and lifts your chest but is also great for your waist. It targets the chest, obliques, shoulders, lower abs, upper abs, quadriceps, glutes, lower back, and triceps. Additionally, it helps improve motor coordination skills, flexibility, and balance.

As if all of those benefits aren’t enough, there are more. The dumbbell plank rotation also increases your ability to balance, stimulating your neuromuscular control. You only need dumbbells for this exercise, making it easy to implement into your workout routine.

9. Camel Yoga Pose (One of the Most Overlooked Exercises for Women)

This yoga pose opens up and stretches your chest and back, targeting your abdomen and quadriceps. The camel yoga pose is a type of backbend that requires arm strength and shoulder flexibility.

This pose extends your spine and improves mobility, as well as firming and lifting your chest. Plus, it helps you develop better posture since it bends your spine the opposite way than when you are sitting.

10. Side Arm Lift

This exercise targets your pectoralis major and deltoids, increasing hypertrophy, blood flow, and joint control. Plus, you will gain control of a full range of motion and correct asymmetries in muscles on opposite sides of the body. As the side arm lift does this, it also helps firm and lift your chest while building muscle.

11. Standing Above-the-head Chest Stretch

It would be best to do the standing above-the-head chest stretch at the beginning of your workout. It targets the muscles in your chest and helps loosen any tightness. Additionally, this stretch will engage your pectoralis major and minor, serratus anterior, and anterior deltoid.

This stretch will also improve flexibility and movability in your upper body when done regularly. You will also notice an improvement in your posture, eliminating pain associated with that.

12. Overhead Press

This exercise targets your shoulders, but it is good at working your pectorals, deltoids, triceps, and trapezius, too. Plus, it will engage your core, abdominals, and lower back. You will need two dumbbells to do it properly, and it will strengthen all of the muscles mentioned.

13. Floor Press Chest Exercise

The floor press chest exercise engages your pectoralis major, deltoids, and triceps. It strengthens your upper body while firming and lifting your chest. With increased strength, daily activities will become more accessible, and you will succeed more with sports.

Other benefits of the floor press chest exercise include an increased fitness, stronger bones, and improved mental health. Plus, you will lose fat and burn more calories doing this exercise compared to others.

14. Chest-Supported Kneeling Row

The chest-supported kneeling row targets the pectoralis major and latissimus dorsi. You will need a workout bench with an incline to do this one. Some of the benefits include firming and lifting your chest without you having to use as much momentum.

The chest-supported kneeling row is an exercise that decreases lower back stress and discomfort. The position of this exercise makes it easier to keep the necessary posture, too.

 15. Wall Push-Ups

This type of push-up targets the chest, biceps, deltoids, lats, rhomboids, and core. Wall push-ups burn calories and tone muscles while firming and lifting your chest. They are easier than a classic push-up and work your entire body as you do them.

Wall push-ups also increase stability, and they don’t require any equipment. As long as you have a wall, you can do this exercise anywhere.

Final Thoughts on Doing These Exercises for Women That Firm and Lift Your Chest

Many exercises for women can help you firm and lift your chest as they strengthen and tone your upper body. Not only will you feel better about the appearance of your chest, but you will feel better and have an easier time doing daily tasks.

Doing these exercises for women consistently will prevent further sagging, too. Since sagging occurs as you age, these exercises will benefit any woman. Plus, doing these exercises will help improve your posture, too, which further lifts your chest.

These exercises for women are targeted to the chest but also help with many other muscles. Make these exercises a part of your daily routine, and you will notice results quickly.

Study Reveals Soda Doubles Colorectal Cancer Risk in Women Under 50

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In a new study, researchers wanted to understand better why colorectal cancer diagnoses are on the rise. In recent years, doctors have noticed a troubling increase in this type of cancer, particularly in people under 50. A new study led by Washington University School of Medicine in St. Louis seems to have pinpointed the culprit.

Researchers discovered a link between sugary beverages and an increased risk of developing colorectal cancer in women under age 50. The research shows that a diet high in sugary drinks during adolescence (ages 13-18) and adulthood greatly increases the risk. The study adds to the mounting evidence showing the health risks of sugary beverages. Hopefully, the research published online on May 6 in the journal Gut will encourage people to consume fewer sweetened drinks.

What the researchers say about the connection between colorectal cancer and soda

sugary drinks“Colorectal cancer in younger adults remains relatively rare, but the fact that the rates have been increasing over the past three decades — and we don’t understand why — is a major public health concern and a priority in cancer prevention,” said senior author Yin Cao, ScD, an associate professor of surgery and medicine in the Division of Public Health Sciences at Washington University.

“Due to the increase in colorectal cancer at younger ages, the average age of colorectal cancer diagnosis has gone down from 72 to 66 years. These cancers are more advanced at diagnosis and have different characteristics compared with cancers from older populations.

“Our lab is funded by the National Cancer Institute (NCI) and the National Comprehensive Cancer Network to identify risk factors, the molecular landscapes, and precision screening strategies for these cancers so that they can be detected earlier and even prevented,” said Cao, who also holds a master’s degree in public health. “In past work, we have shown that poor diet quality was associated with increased risk of early-onset colorectal cancer precursors, but we have not previously examined specific nutrients or foods.”

Study showing sugary drinks increase colorectal cancer diagnoses in women

 Researchers compared the cancer risk of women who drank varying amounts of sugary drinks. They analyzed data from women who drank less than one 8-ounce serving of sugary beverages per week. Then, the team compared this data to women who drank two or more servings per day.

The second group of women had just over twice the risk of developing early-onset colorectal cancer. This means the women received the diagnosis before age 50. The researchers found that each 8-ounce serving a day increased colorectal cancer risk by 16%. The risk doubled from ages 13-18, with each daily serving increasing the risk of early-onset colorectal cancer by 32%.

 Studies have previously found a link between sugary beverages and metabolic diseases, such as type 2 diabetes and obesity, even in children. However, not much research has been done on the association between sweetened drinks and colorectal cancer in young people. Adolescents and young adults ages 20 to 34 consume the most sugary beverages of any age group. Because of an increasing incidence of colorectal cancer in women under 50, researchers wanted to understand the possible connection better.

For the study, researchers analyzed data from the Nurses’ Health Study II. This large population study logged health information for nearly 116,500 female nurses from 1991 to 2015. Every four years, participants took questionnaires that asked about their diet, including questions regarding the types and amounts of beverages consumed. Among the participants, over 41,000 also had to answer questions about their beverage habits during adolescence.

Out of the nearly 116,500 participants, researchers discovered 109 diagnoses of early-onset colorectal cancer.

Sugar links to many health problems, even in younger adults.

“Despite the small number of cases, there is still a strong signal to suggest that sugar intake, especially in early life, is playing a role down the road in increasing adulthood colorectal cancer risk before age 50,” said Cao, also a research member of Siteman Cancer Center. “This study, combined with our past work linking obesity and metabolic conditions to a higher risk of early-onset colorectal cancer, suggests that metabolic problems, such as insulin resistance, may play an important role in the development of this cancer in younger adults.”

Because of the increasing colorectal cancer diagnoses, the American Cancer Society recently changed its guidelines for colonoscopy screenings. It lowered the recommended age for a first screening colonoscopy to 45, down from the previously recommended age of fifty. However, those with other risk factors, such as a family history of colorectal cancer, should have a screening even earlier.

While the study shed light on the risks of sugary beverages, there was one caveat to the research. It only included female nurses, most of whom were white; therefore, additional studies are necessary. The team wants to duplicate the study with people of other races, ethnicities, and genders.

The research also showed that you seem to lower colorectal cancer risk if you choose healthier beverages, such as milk and coffee. Of course, the observational study can’t verify with 100% certainty whether sugary drinks cause colorectal cancer. It also can’t prove that drinking milk or coffee protects against this type of cancer. However, researchers say that milk and coffee clearly provide more health benefits if you have a choice.

Cao said:

“Given this data, we recommend that people avoid sugar-sweetened beverages and instead choose drinks like milk and coffee without sweeteners.”

Co-authors of the study include Ebunoluwa Otegbeye, MD, a general surgery resident at Washington University working in the Cao lab. Collaborators include researchers at the Harvard T.H. Chan School of Public Health and Harvard Medical School.

colorectal cancerFinal thoughts about the study showing sugary drinks increase colorectal cancer risks in women.

Over the past three decades, researchers have noticed an alarming increase in early-onset colorectal cancer in women. A study by researchers from Washington University discovered a link between sugary beverages and this type of cancer. They found that drinking sugar-sweetened drinks doubled the risk of developing colorectal cancer in women under 50.

The team suggests replacing sugary drinks with milk and coffee, for example, which could have a protective effect. It’s clear that heavy sugar consumption causes health problems, but luckily, many sugar replacements to choose from today.

Researchers Debunk “Evil Stepmother” Myth In New Study

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Fairytales and fable tend to paint stepmothers in a negative light, portraying them as wicked and hurtful. In the classic story, Cinderella’s evil stepmother and two stepsisters made her life miserable. Jealous of her grace and beauty, they ganged up on her, tormenting her at any chance they got.

While those classic children’s movies and stories seem to perpetuate the “evil stepmother” tale, the reality of a blended family is much different.

A new study reveals that stepchildren don’t experience any more negative outcomes than their peers from single-parent households. It also found that stepchildren tend to experience better results than their half-siblings, disproving the wicked stepparent theory. One hundred thirteen million Americans have some step-relationship, so this comes as welcome news.

East Carolina University anthropologist Ryan Schacht and researchers from the University of Utah led the study. They titled it ”Was Cinderella just a fairy tale? Survival differences between stepchildren and their half-siblings.” It’s been published in the May edition of the Philosophical Transactions of the Royal Society B.

The study aims to disprove the “Cinderella effect” theory by analyzing real-life step-relationships. Disney movies and children’s stories tend to portray stepparents as resentful or neglectful of their stepchildren. This view of stepparents seems to have bled over into reality as well.

Previous theories suggested that conflict in stepfamilies about physical, financial, or emotional issues leads to higher mortality in stepchildren. It also asserts that stepparents abuse or neglect stepchildren more than a biological parent would. The theory claims that stepmoms and dads hoard resources for their biological children, making stepchildren feel left out.

Why the “evil stepmother” idea doesn’t actually depict reality

stepmotherSchacht explains that prior studies have unfairly blamed stepparents for adverse outcomes experienced by stepchildren. They’ve done so mainly using an “apples-to-oranges comparison,” which skews the results. He claims they compare long-term effects of children who’ve experienced trauma such as parental loss with children from stable backgrounds.

Recognizing this glaring flaw in previous studies, the team set out to gather more accurate data. They compared stepchild outcomes not against children from “normal” households but with those who have also experienced parental loss. When they made this comparison, researchers found no difference between stepchildren and those from single-parent households. This means that the stepparents didn’t increase stepchild mortality in laymen’s terms, as previously suggested.

“The idea of a stepparent, especially a stepmother, as being an agent of evil seems to be a story as old as time,” Schacht said. “It’s easy to sell the Cinderella effect’s result because we’ve been told these stories about the problems that stepfamilies experience for hundreds of years.

“We’re not denying that some stepchildren suffer,” he said. “However, if we truly believe it is the stepparent that is the source of negative outcomes for a stepchild, then we need to compare similar environments and experiences. A child that hasn’t lost a parent through death or divorce hasn’t experienced the same trauma that a stepchild has; comparing those two experiences and blaming the stepparent for diverging outcomes isn’t a fair comparison.”

The study debunking the wicked stepmother myth

 Researchers compared the mortality of stepchildren whose parents remarried after the death of a spouse to children whose parents didn’t remarry. They discovered three critical findings:

  • Losing a parent significantly affects children under 18 years old, particularly infants who lose a mother;
  • Children whose parents remarried after losing a spouse had a similar mortality rate to children whose parents didn’t remarry; and
  • When a half-sibling was introduced to the family, it had a protective effect on the stepchildren.

“The metrics of what makes a family successful — household stability, relationship stability, and economic stability — are achieved by stepparents investing in their stepchildren to make that a reality. Coming in with an antagonistic approach doesn’t make sense if stepparents want their relationship to succeed.”

For the study, the research team pored over data of over 400,000 children from Utah from 1847-1940. Schacht explained that this time period gave them the best opportunity to study stepchild mortality rates in families. During this time, families tended to have more children, and many stepfamilies formed after the death of a parent.

The study authors added that children who’ve lost a parent have more in common with their peers from single-parent households. Children from both stepfamilies and single-parent households tend to have similar educational, healthcare, and economic challenges. Schacht hopes the study will encourage better public policy funding for interventions for families who have lost a parent.

Of course, the study authors acknowledge the difficulties in adjusting to a blended family. This doesn’t mean that problems don’t occur between a stepmother and stepchildren. However, these issues often get overblown in the media. Most of the time, the families get along just fine, and the children benefit from a supportive stepparent.

Other significant advantages of blended families

  • In many cases, children have two sets of parents to help care for them.
  • Having a two-parent family can provide more stability and support if the parent remarries.
  • Children will typically have a better quality of life due to the combined incomes of the parents.
  • Having more family members means children may have other kids to play with.
  • Stepmoms and or dads can provide the same love and care as a biological parent.
  • Having a blended family means that children will have more people to spend the holidays with.

pop memeFinal thoughts about the ECU study disproving the “evil stepmother” myth

Stepmothers have unfortunately gotten a bad rap in the media and children’s stories. However, in reality, most blended families get along nicely after they’ve gotten used to the new arrangements. This doesn’t mean no issues or arguments will ever come up, but that’s the case with any family.

The bottom line is that most stepmoms and stepchildren have solid relationships after building trust and spending time together. The study above found that stepchildren don’t experience any more negative outcomes than children from single-parent households. As long as they have love, care, and support, stepchildren can have a happy, healthy relationship with their stepmother.

UConn Study Reveals Yoga Helps in Brain Injury Recovery

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A promising new study shows that yoga and meditation may help people with brain injury recover faster. Rebecca Acabchuk, a yoga teacher and post-doctoral fellow at the University of Connecticut, inspired the research. The study was recently published in the journal Applied Psychology: Health and Well-being.

Rebecca studied mild trauma occurring in brain injuries while earning her doctorate in physiology and neurobiology at UConn. There, she crossed paths with a student-athlete who had experienced several concussions. The student seemed to have perplexing symptoms that never seemed to go away on their own.

The student-athlete told Rebecca about her strange symptoms – every time a smoke alarm went off in her dorm, she had a seizure. While she figured they had something to do with her concussions, she didn’t know why they occurred or how to alleviate them.

A brain injury often gets overlooked or undertreated.

pop meme“All of these symptoms she would have to struggle with — really profound symptoms — are an invisible injury,” says Acabchuk, who earned her Ph.D. in 2016. She now works as a post-doctoral fellow at UConn’s Institute for Collaboration on Health, Intervention, Policy, or InCHIP. “People think you should be better. The injury happened so long ago. Why aren’t you better? And then more frustration comes in when your doctor says to rest, there’s nothing else that can be done, but you’re still getting headaches or feeling fatigued or depressed.”

Acabchuk said that many others came to her with similar stories when she first began her research on concussions. Anytime someone suffered a concussion, families at her daughter’s school would open up about their personal struggles. Unfortunately, a majority of them had symptoms that “just didn’t resolve,” and the families wanted answers.

While doctors often have difficulty treating persistent concussion symptoms, Acabchuk feels hopeful about the new research into mindfulness-based interventions. For 17 years, a yoga teacher knows firsthand about using the mind to help our bodies heal. The recently published InCHIP study marks the first-ever meta-analysis to investigate how yoga, meditation, and mindfulness can treat brain injury symptoms. She hopes that the observations gleaned from the research will help people dealing with chronic concussion symptoms.

As the research into mindfulness-based interventions continues to grow, the hope is that these approaches will offer new solutions for those suffering from persistent concussion symptoms. However, navigating the aftermath of a concussion can be challenging, especially when dealing with legal aspects related to personal injury. A personal injury attorney can play a crucial role in assisting individuals who are struggling to receive adequate compensation and support for their injuries. By working with a skilled attorney, victims can better understand their legal options and ensure that their case is handled with the care it deserves.

“This was really a passion project for me in the sense that it combines these two areas of interest, concussion work with yoga and meditation,” says Acabchuk, lead author of the study. “We know from other studies that yoga and meditation may be helpful for reducing systemic inflammation, and we know that they are helpful for increasing self-compassion and reducing rumination if people are dealing with symptoms of depression.”

The study

Many previous studies analyzing the effects of yoga, meditation, and mindfulness on brain injury symptoms have been relatively small. For the meta-analysis, Acabchuk and her team analyzed data from 22 different studies, including unpublished and published research. Altogether, their research included 539 participants and investigated the effects of the healing modalities on various aspects of people’s lives.

They analyzed the participants’ mental and physical health, cognitive functioning, quality of life, and social/work performance. Then, they studied how yoga, meditation, and mindfulness, impacted the participants’ health outcomes, such as depression, anxiety, fatigue, and attention span. Finally, the research team used complex meta-analytical procedures to organize and assess the results of these studies. Says Acabchuk:

“The main results that we saw were significant reductions in depression and fatigue. Especially with fatigue, it was a large effect size, which is impressive in the sense that fatigue is a difficult symptom for patients to deal with.”

The team found that almost all measured outcomes improved when patients underwent mind-body interventions like yoga from their comprehensive analysis. Because of the studies’ diversity in participants and the difficulty in treating brain injury symptoms, the researchers considered this remarkable.

However, Acabchuk explains that they will need to research how concussion patients can benefit from mindfulness-based treatments. Specifically, researchers and the public need a better understanding of how yoga and meditation alleviate and heal brain injury symptoms. Though more studies are needed, it never hurts to include mindfulness practices in a patient’s treatment plan. Yoga and meditation have no negative side effects, so a person experiencing brain injury symptoms can only benefit from the practices.

“Think of the brain almost like an ACL — if you tear your ACL, you’re going to rest it, but you’re also going to take steps to rehabilitate it,” Acabchuk says. “If you think of the brain in that sense, a concussion is also like a rehabilitation injury in that, through rehabilitation, you can strengthen certain pathways in the brain. And we think the tools to help do that are breath-work, meditation, and mindful movement through poses from yoga.”

How to start with meditation or yoga

If you have never meditated before, she recommends downloading a meditation app or joining a mindfulness group. This way, you can learn the basics and start with small increments of meditation, such as 10 minutes a day. However, if you prefer more movement, you may enjoy yoga instead. You can begin with gentle, easy poses and stretches designed to unite the body and mind, providing overall healing.

If both of those don’t appeal to you, you can also practice deep breathing. Simply sitting in silence to increase awareness of your body and breath can help reduce overall inflammation. While you won’t notice these benefits immediately, remaining consistent with the practices will gradually increase your quality of life.

“I really do hope that this helps empower people who are struggling with their symptoms,” Acabchuk says.

brain injuryFinal thoughts on a study showing how yoga can help brain injury recovery

The first-ever meta-analysis of its kind showed how yoga, meditation, and mindfulness could prove useful in brain injury recovery. A yoga teacher and Ph.D. from the University of Connecticut found that mindfulness treatments improved symptoms in nearly 540 patients. While more research is needed, Acabchuk is hopeful about the future of these treatment plans for patients with brain injuries.

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