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101 Ways to Regulate Your Emotions for a Happier Life

May 31, 2021 by Sarah Barkley

If you want to regulate your emotions, there are plenty of tips out there to help you do so. Everyone is different, so the methods that work for you might vary compared to others. The key is to find the ways that work for you and learn to implement them in your life regularly.

Emotions can be hard to control, so if you want a more positive way to express yourself, these tips can help. If you tend to feel like you will explode or can’t handle your emotions, these ideas will help you.

You can teach yourself new skills to regulate your emotions. Plus, you can continue developing skills that you already have to improve your emotional well-being.

101 Ways to Regulate Your Emotions and Be Happier With Your Life

Are you ready for our mega-list of ways to keep your emotional responses in check?

1. Practice Breathing Techniques

Breathing techniques can help you regulate your emotions for a couple of reasons. First, they release tension that causes stress or anxiety. Additionally, breathing techniques can help you clear your mind and think about your emotions better.

2. Do Yoga

Yoga can help you calm down as you can process your emotions better and relieves stress. It also eases anxiety and can help you feel peaceful.

3. Practice Mindfulness

When you are mindful, you will maintain awareness of your thoughts and feelings. It helps with the acceptance of things you can’t change and helps process your emotions.

4. Cuddle or Spend Time with Your Pet

Spending time with your pet can always help you regulate your emotions. Not only do pets help you calm your nerves and thoughts, but the sensory sensation helps with grounding.

5. Write in a Journal

When you write out the way you are feeling, you can understand your emotions better. Plus, getting the words out on paper can help validate your feelings and help you release them.

6. Use Visualization

When you are struggling with emotional regulation, try visualizing happier things. Start by imagining your perfect day and see how it helps you.

7. Spend Time Outside

Fresh air can help you clear your thoughts and wrap your head around your emotions. You can work through whatever you are going through as you feel the breeze on your skin.

8. Find Something to Laugh About

If you are alone, look up funny videos that you can laugh about. When you are with someone else, tell each other jokes to get you laughing. By laughing, you will release tension and stress, helping you regulate your emotions.

9. Focus on the Present

By focusing on the present, you will experience fewer negative emotions. Thinking of the past or fixating on the future will do the opposite. Stay present in the moment you are in rather than ruminating about anything else.

10. Do Things That Make You Feel Successful

The thing you choose to do can be anything, as long as you know that you will be successful. If you feel like you’re stuck in a rut, this can help give you an emotional boost.

11. Exercise

Exercising helps you regulate your emotions because it clears your mind and promotes chemicals that make you feel relaxed and happy. It also boosts your brainpower and reduces stress.

12. Count Backward from Ten

As you count backward, focus on your breathing. Take a deep breath between each number. Once you get to one, start over if you still don’t feel better.

13. Take a Nap or Go to Bed Earlier

Taking a short nap can give you an emotional boost, helping you regulate your emotions better. You won’t be as irritable, and you can think more clearly. Likewise, go to bed early when you are struggling so that you make sure to get enough sleep.

14. Do Something Creative

Any form of creativity will help you control your emotions. Try drawing a picture of something that makes you happy, working on a scrapbook, or doodling.

15. Be Flexible in Your Mindset

If your mind keeps going to the worst possible scenario, try being flexible with your thinking. Tell yourself that while the worst thing could happen, something positive could too. Consider other possibilities instead of just the bad ones.

16. Use a Stress Ball

Try using a stress ball when you are trying to process your emotions without reacting too soon. It will help you control your emotions as you work through them.

17. Cuddle Up with Your Favorite Blanket

Sometimes you need some comfort in your life to help you with self-regulation. Try this technique to see if it helps when you are struggling with your emotions.

18. Use Positive Affirmations

Positive affirmations can help you shift your mindset from the negative. Use affirmations targeted to controlling emotions for the full effect.

19. Reduce Vulnerability

You must avoid becoming overwhelmed physically, mentally, or emotionally. Ensure you are getting enough sleep and exercise, and treat any physical ailments you are experiencing.

20. Write a Letter

When you want to say something to another person but aren’t sure how to say it, try writing a letter. Doing so can help you work through your emotions as you get your thoughts across to the other person. By the end of the letter, you might even decide that you feel better and don’t need to send it.

21. Lay Back and Watch the Clouds

Taking a moment to bask in the beauty of nature can help you refocus. As you breathe in the fresh air, your mind will clear, and you will be able to process your emotions better.

22. Reward Yourself

When you feel that you handled a situation well, reward yourself. Indulge in a binge session of your favorite TV show or do something else that you normally don’t give in to.

23. Increase the Number of Positive Events

If you increase the number of positive events in your life, it can replace the negative ones. Try doing this, and you will notice that it becomes easier to regulate your emotions.

24. Look at Photos That Make You Happy

To help you regulate your emotions, look at pictures of things that bring you joy. These could be pictures of your favorite places or your loved ones.

25. Set a Regular Daily Routine

With a routine, you will have an easier time managing your emotions. You will know what to expect each day, and it will be easier to move forward while maintaining positivity.

26. Watch a Movie You Love

Sometimes sitting back and watching your favorite movie can help you clear your head. It will bring you comfort, distract you, and make you feel happier. Then, when you come back to your emotions, you will have a better idea of handling them.

27. Modify the Situation

If you feel nervous about something, try practicing ahead of time. It will make the process easier and less intimidating, helping you stay in control of your emotions.

28. Talk About Your Feelings

Talking about your feelings helps you release the negativity and understand the emotions better. You will begin to see why you feel the way you do, and you can process it as you talk it out.

29. Ask for Help

There is nothing wrong with asking for help. Sometimes, it is all that you need to do for emotional regulation. Taking some of your stress away can make a big difference.

30. Help Someone

Helping others is sure to help you control your emotions, too. When you help others, it boosts your mood and helps eliminate negative thinking.

Volunteers help feed the hungry by setting up Little Free Pantry boxes all across the United States.

31. Take a Break

Everyone needs a break sometimes, and this includes you. Take a break when you feel overwhelmed or like your emotions are controlling you.

32. Acknowledge Your Feelings

Identifying your emotions can help you regulate them because you aren’t trying to push them away. Identify them, say them out loud, and then consider why you feel that way.

33. Determine the Size of Your Problem

Ask yourself if your problem is big enough to warrant an over-the-top reaction. If not, you will handle it better, but you must first determine the size before deciding.

34. Shift Your Attention

When nothing else seems to be working, and your emotions are out of control, distract yourself. While it isn’t good to suppress your emotions, it sometimes helps to distract yourself with something else for a while.

35. Give Yourself Choices

When you give yourself choices, you won’t feel like you are stuck or out of control. This will help you process and regulate your emotions better.

36. Prepare Yourself

When you prepare yourself for upcoming situations, you will feel in control of your emotions. Address upcoming events that are worrying you or making you anxious. Then, figure out what you must do to prepare.

37. Tell Yourself That You Are Safe

Sometimes your emotions will be all over the place if you feel unsafe. If that is the case, continually remind yourself that you are safe and there is nothing harmful in your environment.

38. Look for the Good in All Situations

When you look for the good, staying positive and controlling your emotions will be easier. Even when faced with adversity, look around you and find a few good things.

39. Eliminate Triggers from Your Life

Try to identify the things that trigger a lack of emotional regulation in your life. If you know certain situations or people cause you to feel like your emotions are out of control, make a change.

40. Decide How You Want to React

Believe it or not, you can decide how you will react. Sometimes you will feel like you can’t, but even in those situations, you can. Take a moment before you decide so that you can assess the possibilities.

41. Smile

It is hard to feel bad when you are smiling, so when you want to control your emotions, smile. Whenever you are sad, angry, stress, or anything else, look in the mirror and smile at yourself. Then, wear that smile the entire day, and you will notice that you handle your emotions better.

42. Stimulate Your Senses

By stimulating your sense, you will have an easier time regulating your emotions. Find things to look at, touch, listen to, smell, and taste. Chewing gum will help with more than one, so try carrying that with you everywhere.

43. Wait Ninety Seconds Before Reacting

If you wait 90 seconds before reacting, the negativity has a chance to pass through. By the time the 90 seconds is up, you might feel calmer and can react positively instead.

44. Do a Puzzle

Not only is a puzzle distracting, but it makes your brain work in beneficial ways. As you hone in on problem-solving, you will also have an easier time with your emotions.

45. Make a Schedule That You Can See

Sometimes posting a schedule where you can see it helps regulate your emotions. Knowing what you are supposed to be doing at any given time can help you focus on what is important.

46. Clean or Organize Something

Cleaning and organizing is a great way to help you work through your problems. Your brain will focus as your hands stay busy, giving you a chance to think things through and calm down.

47. Take a Hot Bath

A hot bath can help you relax and find peace, no matter what is happening. If you need help with emotional regulation, try taking and bath to see if it helps you.

48. Eat a Snack

Choose a healthy snack because your body and brain need nutrients and vitamins to function properly. When you aren’t hungry and have the vitamins you need, your mental health will improve, too.

49. Get a Drink of Water

You need water to function properly, so make sure you drink plenty of it. It will give your body and brain what it needs to help with self-regulation.

50. Take Care of Yourself

You must take care of your body and mind in several ways to achieve emotional regulation. Get plenty of sleep, eat healthy food, practice good hygiene, and see a doctor for any ailments.

51. Focus on Positive Relationships

Toxic relationships should have no place in your life, or your emotional well-being will suffer. Instead, surround yourself with positive people and healthy relationships.

52. Get Moving

Sometimes you need to get up and move around. If you are stuck at work, walk around the office for a few minutes to get your blood flowing.

53. Have Fun

Doing something fun can help you control your emotions as you won’t be so overwhelmed. Let loose once in a while, and put all of the serious life problems aside for a later time.

54. Talk to a Therapist

Therapists are trained to help you with regulating your emotions. If you find that you can’t do it alone, reach out for professional help.

55. Forgive Yourself

Your emotional well-being will continue to suffer as long as you haven’t forgiven yourself. Let go of mistakes that you made in the past, and work on moving forward.

56. Don’t Expect Perfection

No one is perfect, no matter how much you strive for it. Striving for perfection hinders your ability to regulate your emotions, so avoid expecting perfection.

57. Read a Book

Reading a book puts your mind somewhere else, and your problems won’t seem as overwhelming anymore. You must give yourself a break from your issues once in a while so that you can refocus.

58. Communicate Your Needs in an Assertive Way

You have needs, and you must have them met. If you find that your needs are being ignored, express them assertively. You can’t let your needs go, or you won’t be able to control your emotions.

59. Spend Time Alone

Spending time alone is beneficial because it gives you a chance to connect with your emotions. Do things you enjoy doing alone, and you will notice that your emotions become easier to handle.

60. Listen to Music

Play calming music or music that brings you happiness when you need to work through your emotions. It will make you feel good and clear your head of negativity.

61. Do Something You Love

When you are passionate about something, it is hard to let negative emotions consume you. Focus on things that allow you to feel happier and better about your life.

62. Don’t Judge Yourself

You might be tempted to judge yourself when you are experiencing emotions. Instead, avoid judging yourself and permit yourself to feel the way that you do.

63. Hug Someone You Love

Hugs can help with emotional regulation because they help you feel loved, cared for, and relaxed. Plus, hugs can help you feel a stronger bond with the person.

64. Choose a Role Model

Find someone in your life that seems to have their emotions under control. Talk to them about how they self-regulate and then practice their behavior in this regard.

Learn the 10 top reasons to embrace positivity in your life.

65. Dance

Dancing can help clear your head as you release stress and tension. Turn on your favorite music and dance around until you feel better.

66. List Your Strengths

Sometimes listing the things that you are good at can help you with emotional regulation. It will help you see what you are good at and that you bring value to the world.

67. Start a Garden

Gardening can help you in a few ways. First, it keeps you distracted as you have something beneficial to focus on. Secondly, it helps you connect with the earth, which helps improve your mood and helps you cope.

68. Do Something You are Good at

You might need to remember that you are good at something. If that is the case, do whatever it is you know that you are good at. This simple action can make all the difference.

69. Disconnect from Your Electronics

Turning off all of your electronics for the day can make a huge difference in your emotional well-being. When you are constantly scrolling social media and news websites, it can cause negative thinking.

70. Create a List of Things You Love

When you list the things you love, it can help bring perspective to your life. Even when things get hard, you have good things that your love. This can help you regulate your emotions because bad situations won’t seem quite as serious.

71. Change Your Environment

Sometimes you need a new sight to help you with your emotions. Go for a walk, switch rooms, or go for a drive. If you can, go on a trip to experience a new place.

72. Accept Compliments

It might be tempting to shoot down compliments that others give you, but avoid doing this. When you can accept a compliment, it will improve your emotional health.

73. Shift Negative Thoughts to Positive Ones

Check your thoughts often, and anytime you notice negativity, switch your mindset. Once you do this for a while, it will become a habit.

74. Be Persistent

No matter what you are going through, keep moving forward even when you want to give up. Use persistence to keep sight of your goals, and you will notice your emotional regulation improves, too.

75. Hold Someone’s Hand

Physical touch can help you feel connected, and it can pull you out of negative thinking. When you are struggling emotionally, reach out and hold the hand of someone you love.

76. Focus on Optimism

You can teach your mind to think positively. It will help you stay calm when you feel anxious or stressed, and it will help you improve your life.

77. Talk to a Friend or Loved One

Talking to those you love can help you process your thoughts and emotions. They can be your sounding board as you try to work through your feelings without overreacting.

78. Be Nice to Yourself

Self-love is essential to your emotional well-being. Don’t call yourself names or diminish your worth. Instead, say nice things to yourself just like you would to a friend.

79. Use a Weighted Blanket

Using a weighted blanket can help you feel secure. It prompts your body to release chemicals that calm you down and make you feel good.

80. Eliminate Negative Self-Talk

Change your thought process when you notice that your thoughts are negative or tell yourself you can’t do something. Focus on positive self-talk so that you can help yourself emotionally.

81. Limit the Amount of Alcohol You Consume

Alcohol is full of nasty chemicals that aren’t good for your mind or body. Plus, it causes you to think negatively and not very clearly.

82. Come Up with a Plan to Fix Your Problems

With a plan, you will immediately feel better. Once you know what you will do, you can let go of some negativity. Crafting a plan restores your sense of control because you take the helm and control from the drivers’ seat.

83. Find Balance in Your Life

You must have a good balance in your life. Create a balance between work and your home life so you can feel satisfied in all areas.

84. Consider the Consequences of Your Response

It might be tempting to lash out with the first idea that comes to mind, but that is detrimental. Instead, consider the consequences of what you are tempted to do first.

85. Diffuse Essential Oils

Some essential oils are calming, and others stimulate thinking. You can find an essential oil to help with any aspect of your mind.

86. Have Faith in Yourself

Believing in yourself helps you self-regulate more effectively. You will know that you can get things done, and it won’t overwhelm you quite as much.

87. Do the Opposite of What You Feel Like Doing

When your first instinct is to respond negatively, do the opposite. Doing this will help you react better, contributing to your emotional regulation.

88. Think About Things That Bring Joy

When you can’t do anything else, think about things that make you happy. Think about the places and people you love and what you look forward to in life.

89. Look for Facts

Check the facts if your thoughts are negative or you are experiencing negative self-talk. It is normally easy to spot when your thoughts are invalid, which can help you switch your mindset.

90. Do Something That Calms You

Once you have determined what calms you, turn to that activity anytime you need help emotionally. When your mind is calm, you can work through your emotions and learn from them.

91. Allow Others to Comfort You

It might be tempting to shut others out when you are having a hard time. Avoid doing that, however, because allowing others to comfort you will help.

92. Go for a Walk

Walking helps you stay in tune with nature while clearing your mind and helping you think. This might be the best time to think through your problems and develop beneficial solutions.

93. Play a Game

Playing a game will help you think logically, promoting emotional regulation. Plus, it is a fun distraction from anything that might bother you.

94. Think About Your Favorite Place

Your favorite place is likely where you feel the calmest, relaxed, and at home. Envision that place when you are working through your emotions.

95. Close Your Eyes and Relax Your Muscles

As you close your eyes, focus on relaxing your muscles. Do one muscle at a time and work your way up to your body, relaxing each muscle as you go.

96. Come up With Positive Solutions

Create solutions for how you will accomplish your goals. When you have plans in place, you will experience greater emotional control.

97. Compliment Someone Else

Saying kind things to others helps you become emotionally stronger. Plus, it improves your beneficial relationships.

98. Learn as Much as You Can

You will always have new ideas if you constantly learn about emotions and emotional regulation. The more you know about regulating your emotions, the better you can handle yourself.

99. Disconnect from Negative People

Don’t let toxic people remain in your life. If you can’t eliminate them from your life, then at least limit your time with them as much as possible.

100. Spend Time Self-Reflecting

Self-reflection is essential when it comes to emotional health. Assess your past and current behaviors and find learning opportunities.

101. Scream

When all else fails, find a safe place to scream. Cover your face will a pillow and scream into it. Or, go into an open field and let all of the tension and negativity out.

Final Thoughts on Ways to Regulate Your Emotions in Life

Emotional regulation is key to moving through life positively. To learn how to regulate your emotions, try some of these methods to see what works for you.

Once you have found things that help you, implement them in your daily life. By making these actions a habit, you will continually improve your ability to regulate your emotions.

20 Signs That Reveal Nutritional Deficiencies in Your Body

May 31, 2021 by Sarah Barkley

Even when you feel like you eat well, you might miss essential nutrients and vitamins. When you eat the same types of foods each day, you might be limiting your nutritional intake. Luckily, there are ways to detect nutritional deficiencies in your body so that you can work on improving your health.

Nutritional deficiencies are common in the United States, even among seemingly healthy people. While nutritional deficiency signs and symptoms usually take time to show up, there are early indications. You can begin to detect nutritional deficiencies early on in subtle ways that you may not have known before.

Your doctor doesn’t always know what is normal for you, so you can’t leave it to them to notice. Plus, not all deficiencies will show up on lab tests at the doctor’s office, either. You must watch for these things yourself and tell your doctor about them.

Twenty Signs That Help Detect Nutritional Deficiencies in Your Body

Knowing what to watch for to detect nutritional deficiencies is essential to catching the problem right away. You know your body better than anyone, so trust your instinct when you think something is off. Watch for these signs to help you get healthy.

1. Sore Tongue or Cracked Lips

If you notice that your tongue is sore or has a burning sensation, it could be a sign of vitamin B2 deficiency. You might also experience a burning sensation on your lips. Another sign of a B2 deficiency is cracked or peeling lips.

2. Numbness

Another indicator of a vitamin B12 deficiency is unexplained numbness in your body. You might experience numb legs, hands, or feet.

This vitamin is most often found in animal products. So, if you consume a plant-based diet, this might be a problem for you. You can find other ways to incorporate vitamin B12 in your diet, or you can find a supplement.

3. Diarrhea

If you experience diarrhea, you might be deficient in folate, or folic acid. This vitamin supports healthy function, allowing all systems of your body to work appropriately. If you have this uncomfortable symptom, try increasing the amount of folic acid you consume in your diet.

Good sources of folate include:

dark, leafy greens
fortified cereal
beans
peanuts
whole grains
eggs
sunflower seeds

4. Cataracts

This common condition causes the lens of your eye to become cloudy. When your lens becomes cloudy, it could indicate a few issues in your nutritional balance.

Developing cataracts could indicate a deficiency of riboflavin or chromium. On the other hand, it could be a sign of excessive free radicals. The free radicals cause oxidative stress, which is a direct cause of cataracts.

5. Cold Hands When There is No Reason to Be Cold

If your hands get cold, but the rest of your body isn’t, it could be a sign of nutritional deficiencies. Your hands get cold when you have a magnesium or iron deficiency. For your blood to become oxygenated, you must have enough iron to supply your red blood cells.

Without enough, you could become anemic. One of the common signs is cold hands. If you experience this sign, it is a good indicator that you might have nutritional deficiencies.

You might not notice this sign right away because it tends to happen gradually. Before you know it, though, your hands will seem cold all the time without reason.

6. Fatigue

If you are constantly fatigued, it could be a sign of a bigger problem. With an iron deficiency, you will experience fatigue that doesn’t go away no matter the sleep you get.

Low iron causes anemia, as mentioned before, and it negatively impacts your red blood cells. When your cells don’t have enough oxygen, you will experience fatigue and a lack of motivation.

7. Diminished Eye Health

If you experience dry eyes, night blindness, or, in extreme situations, complete blindness, it can be due to nutritional deficiencies. Usually, when it comes to your eye health, vitamin A is the missing nutrient. One sign of eye dryness is the inability to produce tears, so watch for that, too.

8. Dehydrated Skin

When you are lacking vitamin A, your skin cells won’t replenish. When the cells don’t replenish, you will experience dry skin, itching, and cracking. The skin can become inflamed, or you can experience eczema and psoriasis flare-ups.

9. Brittle Hair and Nails

If your hair or nails become dry and brittle, it could be a sign of nutritional deficiencies. This sign is often indicative of too little essential fatty acids, protein, or iron. Figuring out what you are lacking can bring life back to your hair and nails and make you feel better, too.

Lacking vitamin B7 (also known as biotin) and magnesium can cause brittle hair and nails, too. Along with dryness, you will notice splitting and breakage, as well.

10. Skin Rashes, Acne, and Blemishes

Many skin problems are related to nutritional deficiencies in your body. If you lack vitamins A, D, or E, which are all fat-soluble nutrients, you will experience rashes, acne, and other blemishes. You also have to consume enough omega 3 fatty acids.

If you aren’t getting the necessary nutrients and vitamins, nothing will improve your skin condition. You can try all of the facial products you can find, but eating a healthy diet is key.

11. White Spots on Your Nails

White spots on your nails can appear as little spots or lines. If you notice white spots on your nails, it could indicate a deficiency of calcium or zinc. Try increasing these nutrients in your diet, and the white spots will fade away.

12. Constipation

If you are constipated, it could be a sign that you are deficient in potassium. Potassium helps your body work properly and regulate blood pressure while removing waste. This nutrient is easy to lose, especially if you have been sick or sweating.

As easy as it is to lose, it is just as easy to replenish. If you are constipated, increase your potassium intake with bananas, milk, acorn squash, lentils, or kidney beans.

13. Slow Healing Wounds or Spontaneous Bleeds

If you bleed easily or spontaneously, it could be a sign of vitamin C or K deficiency. With slow healing wounds, it could be that you are deficient in Vitamin A. You can recognize slow healing wounds if you aren’t healing as quickly as you usually do.

14. Frequent Muscle Cramping in the Calves

If your calf muscles are tender and frequently cramp, it could be a sign of magnesium deficiency. A magnesium deficiency happens when electrolytes deplete. This depletion can occur during strenuous exercise, so adjust your magnesium intake accordingly.

15. Ridges on Your Nails

If you have ridges on your nails, it can indicate a few deficiencies, including zinc, magnesium, and vitamin B12. Zinc is essential for many bodily functions, and it can cause these marks on your fingernails. Increase your zinc intake by consuming more foods that are rich in this nutrient or take a supplement.

Vitamin B12 deficiencies can cause pernicious anemia, which means your body isn’t producing enough red blood cells. If you notice ridges on your fingernails, it is a good indication of vitamin B12 deficiencies.

If a magnesium deficiency is a problem, you can easily incorporate it into your diet. You can add avocado, leafy green vegetables, dried fruits, or nuts to your list to increase your intake.

16. Abnormally Smooth Tongue

You might also experience pain along with a smooth appearance. When this happens, it is a sign of a folic acid deficiency. Increasing the number of foods in your diet that contain folic acid can make all the difference in this situation.

17. Premature Gray Hair

If your hair turns gray prematurely, it could be a sign of pernicious anemia. Since this type of pernicious anemia is due to a deficiency of vitamin B12, it indicates a lack in your body. Increase your vitamin B12 levels, and the hair change will slow.

18. Respiratory Infections

If you have respiratory infections often, it could be a sign of something more. Deficiencies in any vitamins and nutrients can cause more frequent infections in your throat and chest.

19. Heart Problems

If you experience an irregular heartbeat, high blood pressure, or cardiomegaly, it could be insufficient nutrients. Many times, magnesium deficiency is the culprit, so you can start there to improve your life.

20. Hair Loss

Not only can your hair prematurely turn gray due to deficiencies, but it can all fall out. If your hair is falling out more than it should, it might be a sign of inadequate nutrient intake. This issue is due to a protein deficiency, so it is often a problem for people with a plant-based diet.

Final Thoughts on Signs That Help Detect Nutritional Deficiencies In Your Body

If you experience any of these signs, it could detect nutritional deficiencies in your body. As you notice these indicators, please make a note to discuss them with your doctor. In the meantime, try changing your diet to incorporate more essential nutrients and vitamins.

Once you figure out the vitamins and nutrients that you lack, making a healthy change is possible. You will feel better, and you will notice that the signs fade away, too.

10 Daily Habits That Mean Everything to A Child

May 31, 2021 by Sarah Barkley

Special moments with your child can make your heart melt. Your child feels this, too, and certain daily habits will help them feel better connected to you.

Making a connection with your child is essential to raising children that follow the rules and feel strong.

When your child knows that they can trust you, they will feel confident as they grow and develop. Simply knowing that you are on their side will give them the motivation they need to make good choices. Plus, they will be more motivated when they know they have someone supporting and guiding them.

When life gets busy, keeping these daily habits that mean so much to your child is even more important. You already spend so much of your time away from that that every moment together counts. Most daily habits are easy to incorporate, and they will be beneficial to both you and your child.

Daily Habits That Mean Everything to A Child

As you spend time working toward these daily habits, your child will develop emotional intelligence. They will also feel more connected to the world around them and as a family. Please do what you can to make these daily habits a part of your life because it truly means everything to your child.

1. Mealtime Conversation

Talking to your child at dinner helps strengthen the family bond. Create a ritual at the dinner table where everyone says something about their day. Use an open-ended question to get your child talking, and you’ll learn so much about them.

You can use the same question each night, or you can switch it up every time. Another idea is to have your child come up with the questions sometimes. If you have more than one kid, let them take turns choosing the question every night.

You can discuss anything, and this habit will quickly become something they look forward to. Some ideas of what to ask about include:

things they are grateful for that day
the best part of their day
something they learned about
what they hope to do that weekend
a goal they have for the week

It doesn’t matter what you talk about. The important thing is to spend this time discussing what is on your mind and getting your child to do the same. Oftentimes, one little question can open up an entire conversation that wouldn’t have happened otherwise.

2. Physical Connections

Children need physical connections often to thrive and develop correctly. Since it is a frequent necessity, it means that you should spend time making sure you’re physically connecting with them. Make it a point to touch them anytime they are in your presence.

You can hug them, cuddle with them, rub their back, or tousle their hair. Any type of physical connection is good, so do whatever you are both comfortable with. Hugs are the best, though, and you can give them often.

3. Help Them with Responsibilities

Giving kids small jobs to do will teach them responsibility and make them feel proud. Help them do things like feeding the pets or sweeping the floors. Simple, everyday chores can be the perfect bonding opportunity that helps your child develop.

While your child might not like chores as they get older, it is still a good daily habit to implement. No matter the age, teaching responsibility in this positive way is important to their development. So, even when it would be easier to do it yourself, make it a point to involve your child.

4. Turn off Your Electronics

When you are interacting with your child, put your electronics away or turn them off. It will help your child see that they are important enough for you to get off your device. Spend time listening to your child, making eye contact, and engaging.

When you turn your electronics off, your child will remember those moments forever. It makes it more likely that your child will open up to you, too.

5. Going on Walks

When you go on walks with your child regularly, it is a routine they will never forget. This time together is a great way to strengthen your bond, and it will make your child more comfortable opening up. You will find that they talk a little more as you spend time walking together.

If you have more than one child, go for a walk with each of them one-on-one. This time together is precious, and it will mean everything to your child.

6. Play with Them

When you join your child in play will bring them so much happiness. You don’t have to make a plan to do this. Wait until you have a free moment and spontaneously join them with whatever they are doing.

When you can make your child laugh, they will be even more delighted. Laughing decreases anxiety and will make your child feel better connected to you. Plus, it will make them want to listen to you and cooperate with whatever is going on.

An easy option for playing on the go is a deck of cards. Keep cards with you anywhere you go, and you will always have the perfect way to play with your child. Kids love quick card games, and they are such a good learning opportunity, too.

7. Spend Time Alone with Them

You don’t have to plan much for one-on-one time with your child. Even 15 minutes of your undivided attention each day is enough to benefit them. Follow your child’s lead with this and do whatever they want to do with you.

When you choose an activity for this time, avoid making it too structured. Look for activities or games that will make your child laugh instead. If something else comes up that you didn’t plan for, go with the flow and enjoy the spontaneity.

8. Bedtime Routine (the most important of these daily habits)

Having a bedtime routine that your child can count on is essential. There are a few things you should incorporate into this time, including:

reading with them
bath time
time to cuddle and chat

Taking time to read with your child each night is highly beneficial to your children. Plus, it is beneficial for you, too, because it is rewarding to be quiet together.

While bath time with your child may seem tedious and stressful, it is imperative to them. Bath time gives them a chance to calm down and let their stresses go. Plus, it gives you a chance to nurture and care for your child before bed.

Once your child is in bed, consider spending time cuddling with them and talking. Those moments together are a safe time to connected. Your child will feel comfortable talking about their worries, hopes, and feelings.

If you follow a routine similar to this, you will find that your child sleeps better. Not only that, but you will feel like a better parent as you go to bed, too.

9. Baking or Cooking

Letting your child help you cook or bake will make their day. Even if it takes longer and is messier with kids involved, it will mean so much to your child. When they are older, you will look back and realize how special those moments were for you, too.

Some recipes are easy enough that older kids will get the hang of it pretty quickly. When that is the case, you can sit back and watch them make the recipe as they enjoy time with you.

10. Inside Jokes and Personal Recognition

When you are your child share inside jokes, you will both find joy in those moments. Letting your child know that you remember the little things helps them feel better connected to you. Shared experiences and memories will always mean so much to your child.

Sometimes all that you will need to do is a wink at your child. They will realize that you are referring to something special between the two of you, and they will feel special.

Final Thoughts on Daily Habits That Mean Everything to A Child

Life is busy, and it is hard to find extra time in your day, but developing these daily habits is so important to your child. Make time for your little ones because before you know it, they will be grown, and the chance will be gone. Embrace each moment that you have right now, and fill it with meaningful moments.

As you implement these daily habits, you will find that your day flows much smoother. It flows more smoothly because your child will listen and cooperate better as they feel a deeper connection to you. Plus, spending time on these daily habits will make your kids want to follow your guidance throughout their life.

These daily habits will benefit everyone involved, and they will make life a little sweeter. Your relationship with your child will strengthen, too, allowing your child to trust you. Help your child and benefit yourself by implementing these daily habits into your life.

10 Ways A True Gentleman Handles His Relationships Differently

May 31, 2021 by Sarah Barkley

While it might sometimes seem like a true gentleman doesn’t exist, rest assured that he is out there. As you look for him, be patient and know you will recognize him when he comes along. A real gentleman handles his relationships differently than others, and you will quickly recognize it.

Gentlemen often don’t realize that they are unique in this way. They don’t recognize that they handle their relationships differently, so they don’t often talk about it. When you hear a man talking about being a gentleman, you will likely find out that he isn’t a true gentleman.

Since you can’t count on a true gentleman to tell you that they are a gentleman directly, you must look for other signs. Knowing how a real gentleman behaves differently will help you recognize it immediately. His actions and demeanor will be different in comparison to other men.

How A True Gentleman Handles His Relationships Differently

Once you know what to look for, it will be easy to spot. Then, you will know if you have a true gentleman in your life or if you have someone looking to play games. You can count on a gentleman for certain things, as you will find out below.

1. His Partner Always Knows That He Finds Them Attractive

A gentleman will always let their partner know he is attracted to them. He doesn’t just say it, but he conveys the message in how he looks at and treats his partner. Another way he lets them know is by noticing the little details when they do something different.

He will even make his partner feel attractive when they are in their comfortable clothes and lying on the couch. A true gentleman always makes his partner feel special in this way.

2. He Does Little Things for His Partner

In a relationship, he knows that working as a team is essential. He will do what he can to make his partner’s day easier by running errands for them. Plus, he will plan a date together doing something he knows his partner will love.

Sometimes, he will do things like surprising his partner with their favorite beverage or treat. Other times, he might show up with flowers or take care of an issue that has been weighing his partner down. He understands that making his significant other feel appreciated and cared for is important.

3. He Doesn’t Cross the Line

When a gentleman argues, he doesn’t cross the line and make it personal. He doesn’t start insulting his partner, and he is never abusive. A true gentleman stays calm and on topic and can disagree and argue respectfully.

4. He Stands by His Partner Through Anything

A gentleman stands by his partner no matter what happens. When he is committed to someone, there are no situations where he will abandon them. He is even there for the good times to support them and help them through.

He knows that there will be challenges and setbacks, and he will be right through for it all. A gentleman stands in unison with his partner and is the greatest teammate and cheerleader there is.

5. He Expresses Himself Respectfully

This type of man won’t keep things to himself. He expresses his feelings and explains his thoughts without shame. Plus, he wants his partner to express themselves, as well.

He knows that communication is essential to a healthy relationship, and he wants to be on the same page as his partner. When he expresses himself, he is respectful and stays calm. This makes it easier to handle issues within the relationship because everyone can think clearly.

True gentlemen cry when they are sad, too. He will show annoyance, excitement, happiness, and other emotions. Doing this helps him deal with what is going on and strengthens his bond with his partner.

6. He Listens

People tend to say that men don’t listen, but that isn’t the case as gentlemen listen. They hear what their partner has to say and work to understand where they are coming from. He won’t interrupt when someone else is talking and doesn’t distract himself with other things while waiting for his turn to speak.

His ability to listen to others benefits everyone around him because he is the best person to talk to. When people, especially his partner, express their thoughts, he gains an understanding of their minds. The insight he gains helps him connect deeper and learn to navigate the relationship better.

7. He Trusts and is Trustworthy

Not only is he trustworthy, but he assumes his partner is, too. He doesn’t question them or accuses them of behaving unfavorably. A true gentleman won’t get angry about his partner going to a party he isn’t attending because he trusts them.

He won’t automatically assume that his partner is up to no good. So, he won’t need to track their location or constantly check in. In return, he expects that his partner trusts him, too.

8. He Loves Himself Enough to Keep Improving

A real gentleman knows that there is always more to learn. He works continuously to improve himself and doesn’t do this just for his partner. While he does want his partner to be proud of him, he works towards self-improvement for himself.

He wants to be better and loves himself enough to make it happen. A gentleman identifies the areas of his life that he can improve, and he does whatever it takes to make it happen.

Since he is always working on self-improvement, he makes a great partner that can fulfill many roles. His ambition to better himself will inspire his partner to do the same, too.

9. He Fulfills and Protects His Partner

While his partner doesn’t need anyone to fulfill or protect them, a real gentleman does it anyway. He fulfills his partner by letting them know he finds them attractive but also sees their inner beauty.

This type of man has meaningful discussions with his partner about life or the future. He also tells jokes to make his partner laugh, offering further fulfillment. Plus, he makes his partner feel safer when he is around.

Even if his partner doesn’t need protection, he is always looking out for them. The protection he offers isn’t always physical, either. Other types of protection he may offer includes:

financial security
comfort in times of distress
emotional security

He thinks before doing anything, so his partner can feel safe with the decisions he makes, too. A gentleman pays attention to details to help him offer fulfillment and protection all of the time.

10. He Leads and Takes Initiative

A real gentleman doesn’t sit back and wait for his partner to address issues first. He speaks up and gets started, addressing things boldly and with determination.

While taking the initiative, he also looks to his partner for input and guidance. He doesn’t need the assistance, but he respects his partner enough to get their insight, as well.

He doesn’t sulk or play games when he is arguing with his partner. He addresses the problems head-on and expects his partner to do the same. A gentleman does this because he doesn’t want to waste precious time fighting with the person he cares about.

He wants to fix problems and move on from them before they can get worse. In all areas of his life, he doesn’t wait for someone else to start first. He is a leader and is often ahead of others. He will also take the initiative to gather information or advice if he isn’t sure about something.

As he takes the lead, he isn’t worried about being criticized or put down. He figures that if anyone had a right to criticize the way he did something, they would have taken the lead instead. This thought process helps him stay confident as he works to fix any issues in his life or relationship.

Final Thoughts on Ways A True Gentleman Handles His Relationships Differently

As you can see, a true gentleman handles his relationships much differently than others. He is respectful, driven, and determined to treat his partner well. This type of man wants to take care of his partner in any way that they will let him, and he makes this well-known.

He doesn’t leave his partner to handle everything and helps out whenever he can. His partner will always feel appreciated and valued, and he is there for fulfillment and protection, too. When you are around a real gentleman, you will recognize it immediately because it is hard to fake.

Remember that real gentlemen don’t brag about being a gentleman. If you hear someone doing that, you can assume that they are lying. Instead, look for men who show a true gentleman’s characteristics instead.

10 Ways An Honest Woman Handles Her Relationships Differently

May 31, 2021 by Sarah Barkley

Honesty is one of the most important things in a relationship, and finding an honest woman is essential. She handles her relationships differently than others, and her partner never has to worry about dishonesty.

This type of woman is rare, but she is out there. Knowing how an honest woman handles her relationships gives you a way to watch for the signs.

Once you know how an honest person behaves, you can weed out the dishonest ones. This type of woman is truly different from others, and you will quickly notice the characteristics if you know what they are.

How An Honest Woman Handles Her Relationships Differently

Keep your eyes open for these behaviors to confirm an honest woman.

1. She won’t Try to Make Her Partner Jealous and Doesn’t Play Games

An honest woman isn’t into games in her relationships. She won’t do things to make her partner jealous or to get attention because she is secure in who she is. Plus, she trusts that her partner knows how valuable she is, so she doesn’t feel the need to behave in these negative ways.

She also won’t date multiple men because those are games that she wants no part in. Keep in mind that she won’t put up with games from her partner, either. She’d rather walk away than have these types of problems and disrespect.

2. She Has Opinions and Isn’t Afraid to Voice Them or Ask Hard Questions

Honest women don’t often say that they have no opinion or input on a situation. Instead, she gives her thoughts and doesn’t waver from her beliefs. Although she doesn’t waver, she stays calm and listens to other people’s opinions, too.

An honest person can discuss disagreements without raising their voice or being offensive to others. If you notice this trait in a woman, you can likely trust her.

She has a voice and isn’t afraid to use it, and she will ask hard questions that no one else is willing to. Shyness isn’t an issue for her because she wants those around her to know her opinion. She isn’t worried about scaring her partner away, so she openly talks about things.

Another time she will openly state her opinion is when she thinks something is off with her partner. She doesn’t pretend that nothing seems wrong because communication is easy for her. Because of this, she will speak up when things don’t seem normal.

3. She Doesn’t Change to Appease Others

An honest woman won’t change who she is to make anyone happy, including her partner. She knows what she wants and remembers her values even in her relationships. If someone wants her to change, she will walk away from the relationship because she trusts that someone will value her for who she is.

She isn’t afraid to speak up for what is right and, she doesn’t allow people to threaten her beliefs. Sitting back silently is something you will see from her in this regard. This is because honest people have a strong belief system, and they won’t change their morals for anyone.

If she is in a relationship, she expects her partner to appreciate the way she is already. She won’t conform to the things her partner likes and won’t stop doing the things she enjoys.

4. She Isn’t Afraid to be Single

One of the reasons an honest woman is so special is because her partner won’t have to wonder if she truly likes them. She doesn’t date people to have someone around because she isn’t afraid of being single. If she is dating someone, she likes them and wants to spend her time around them.

On the other hand, if she doesn’t find someone she wants to spend time with, she will enjoy time alone. She knows that when the time is right, the right person will come along. So, she doesn’t put up with things in her relationships that she doesn’t like.

5. She is Passionate and Works Hard

Honest women are passionate about the things they do. They are determined and motivated, and they give their all no matter what they are doing. Her effort will never waver, and she puts this passion into practice in her relationships, too.

Honest women will also work hard for everything they have or want. They don’t expect things to be handed to them, and they don’t expect someone else to take care of them. An honest woman will want to know that she achieved her goals without special favors or help.

6. She Isn’t Afraid to Say No

An honest person will speak up when they don’t want to do something. She won’t agree with her partner just for the sake of agreement, and she appreciates differing opinions. Likewise, she expects her partner to respect her thoughts and desires, too.

She will stand her ground even if her partner attempts to convince her to waver. Because of this, good partners for her will appreciate her ability to say no. She won’t try to get her partner to switch to her opinion because she understands the differing beliefs.

7. She Doesn’t Show Off or Exaggerate Her Accomplishments

Honest people don’t feel the need to exaggerate the things they have done. They are confident in what they have accomplished and won’t show off to look better. She won’t go around talking about how great she is, so her accomplishments might come out slowly over time.

This sign of honesty shows that she doesn’t want to force people to like or respect her. Her partner knows that the things she tells them about herself are true because she wouldn’t say them otherwise. Since she is like this, she won’t have to worry about the truth coming out later in the relationship.

8. She Accepts Responsibility for her Feelings and Actions

An honest woman doesn’t blame other people or situations for the way she feels or behaves. She takes responsibility for the things she does and the emotions that she feels. You won’t hear excuses, either, because she knows that her choices led her to where she is.

She doesn’t shame her partner or make them feel like her negative emotions are their fault in her relationships. She understands that no one can make her feel anything because her feelings are hers to choose.

When she has made a mistake or behaved irrationally, she owns that, too. She knows that everything she does is only a reflection of herself and not the environment around her. If a relationship ends, she won’t blame the ex for wasting her time, either, because it was her choice to stay.

She will use her mistakes as learning opportunities and continue to better herself. Her partner won’t ever have to worry about being blamed and can count on self-improvement from her.

9. She Tells the Truth

Even when it is hard, and honest woman isn’t afraid of telling the truth. She will be straightforward to the point that it seems blunt, and she won’t sugarcoat it. An honest person cares deeply, and she doesn’t want to lie to the people she cares about.

She won’t tell her partner what they want to hear or boost their ego by saying things she doesn’t mean. Her partner will always know what she truly thinks, which allows them to understand the things she loves about them.

She isn’t only honest about her partner, but she is truthful about her issues, too. Perfection isn’t achievable, and she will be the first to admit that. When she makes a mistake, she is honest from the start and works to make the situation better.

The truth will sometimes hurt her to admit, but she does it anyway. She won’t even leave out small facts or vague answers because honesty is important to her.

10. She Is Consistent

An honest woman doesn’t change depending on who she is with or where she is spending time. Her personality is consistent, and she is her true self everywhere she goes. She will always behave and speak the same way, so her partner always knows what to expect from her.

Honest women don’t pretend to be different as a way to impress those around them. Since they stay consistent in this regard, they will always make a positive first impression.

When this type of woman says she will do something, she follows through. She won’t back out at the last minute, and you can count on her for anything.

Final Thoughts on Ways An Honest Woman Handles Her Relationships Differently

How a woman handles her relationships says quite a bit about her personality. An honest woman will handle herself differently, and her partner will always know what to expect. She won’t play games or tell lies, and she isn’t afraid to be herself.

Since she knows honesty is essential in a healthy relationship, she tells the truth even when it’s hard. She communicates well because she isn’t worried about getting tripped up or caught in a lie.

An honest woman doesn’t hide who she is. Once you know the signs to look for, you can identify this type of woman in your life.

6 Arm Workouts You Can Do at Home

May 31, 2021 by Power of Positivity

Think about all the work your arms do for you every day. Not only do they help you maintain balance, but they are indispensable for activities for daily living. It makes sense that keeping your arms toned and strengthened will benefit you. These six arm workouts will give you the tools you need to keep them healthy and strong.

Basic Arm Anatomy

Your arms are an imitable feat of biological engineering. They are a complex system of muscles, nerves, blood vessels, bones, joints, and connective tissues. Your hands and fingers also depend on your arms for support and mutual tasks.

One article explains that you have three bones in your arm. Each arm is connected to your shoulders by a ball and socket joint in your shoulder girdle. The shoulder girdle is a combination of your shoulder blade (scapula) and your collar bone (clavicle).

The long bone that connects from your shoulder girdle to your elbow is called your humerus, hence its nickname “funny bone.” It supports your upper arm muscles and helps you when you do arm exercises. Since the shoulder is a ball and socket joint, you can manipulate your humerus in several directions.

Each of your forearms has twin bones that are connected to your elbow and wrist. They are called your ulna and radius, and they form your elbow. The article states that your hinged elbows can bend in angle from zero to 160 degrees.

Your Arm Muscles

Your arms have four main muscles that allow for the movement you need. They are the biceps and triceps of your upper arm and the extensors and flexors of your forearm. Each has its role in bending your arm at the elbow (upper arm) and manipulate your wrist and fingers (forearm).

You needn’t be an anatomy expert to understand your arms’ essential functions and how you can keep them lean, toned, and healthy. One of the classic muscle flexes is bending the elbow to showcase the bicep, which is often nicknamed your “python.”

Many people build strong arms and sculpt their arm muscles by lifting weights. However, you can still do efficient arm workouts without any equipment. How does exercising your arms benefit you?

Benefits of Arm Workouts

The benefits of targeting your arms through specific workouts are immense. Here are some of the ways that it can be beneficial.

•Stronger Arms Can Make Daily Tasks Easier

Your arms are constantly moving and lifting throughout the day. It’s a virtual workout trying to juggle a family, your job, and the countless other things you do. When you pay attention to your arms during your daily workout regimen, you will most definitely notice a difference.

•Arm Exercises Aren’t Complicated

Although you can do various arm exercises in a gym, you can do most of them without leaving your home. Many don’t even require equipment, but some may suggest small dumbbells or inexpensive resistance bands. If you have a comfortable place in your house with a little room to maneuver, then you can do these simple workouts.

•Stronger Arms Benefit Your Other Workouts

Most of your other workouts require your arms, such as cardio, core strengthening, and resistance training. Plus, healthier arms benefit you in some of your favorite exercises, like swimming, skiing, and other sports.

•Fat Burning Benefits

According to an article published by Consumer Reports, muscle burns more calories than fat. So, if you build more muscles in your arms and your entire body, you can burn more calories when you exercise. Plus, you may lose more weight, which is always a benefit.

Six Arm Workouts You Can Do at Home

There’s no need to purchase an expensive gym membership unless you enjoy the experience. You can do simple arm workouts in your home and tone those biceps and triceps with ease.

1. Burpees

According to a research paper, this classic exercise was created in 1940 by Royal Burpee, a physiologist at Columbia University. Burpees involve your entire body, especially your arms and legs. They are ideal for arm workouts.

• How To:

•To begin, stand straight on your exercise mat.

•Quickly drop to the ground with your hands flat as you push your feet behind you, almost like you’re a frog getting ready to leap. Lower your chest to your mat while keeping your hands flat directly under your shoulders.

•Now, use your hands to push your body back and let your feet jump you back to the starting position. End with an explosive jump straight up into the air as you softly land and come into a squat. Do these steps for a total of 5-10 repetitions.

2. The Lion Crawl

This simple crawl not only helps strengthen your arms, but it can tone your tummy and your legs too. Be sure that your workout mat is slip-proof. As you do this beneficial arm workout, you will soon feel the strength of a lion.

• How To:

•Get down all fours on your exercise mat.

•Try to keep your back as flat as possible as you use your ab muscles to bring your knees a few inches from the mat.

•Now, bring your right hand forward for a step and then your left foot. Alternate your hands and feet in a natural crawling motion. Be sure not to let your head droop and look straight in front of you.

•For the first set, move back and forth for 20-30 breaths. Then, alternate by moving side to side for another 20-30 breaths. Do 5-10 repetitions in total.

3. Flying Eagle

Let your spirits soar while you get in a good exercise session. This arm workout also helps to strengthen and tone your shoulders and upper back. To make the exercise a little more intense, you can do it with resistance bands or a small dumbbell in each hand.

• How To:

•Begin by standing comfortably on your workout mat with your feet spread about a hip-width apart.

•Smoothly bend at your hips until your body and legs form an approximate 45-degree angle. If you have back problems, you can turn slightly or none at all.

•Now, imagine you are a great eagle and bring your arms straight into your chest with your palms making fists.

•Use the muscles in your upper back to smoothly open your arms wide until they align with your shoulders. Bring your arms down smoothly into the starting position.

•Try to do 10-15 repetitions.

4. Arm Rolls

Here is another easy arm workout that also benefits your shoulders and back. You can even do these arm rolls at work during a break. It can help you if you do a lot of lifting or climbing.

• How To:

•Start by standing on your workout mat with your feet spread the same width as your hips.

•Stretch out your arms until they are the same height as your shoulders. Your elbows should have a slight bend, and your palms should be facing upward.

•Raise your arms slightly while trying to keep your shoulder blades in line. Gently roll your arms forward in small circles for about 10-15 breaths.

•Now, switch and roll your arms backward another 10-15 breaths. Try to do 8-10 repetitions.

5. Thread the Needle

This exercise is a bit more challenging and involves using your whole body. The good news is that your body will also see the benefits, including your arms, shoulders, and back. As you practice more, this workout will get easier.

• How To:

•Stretch out on your workout mat and lie on your ride side. Your shoulders, hips, and legs should be aligned.

•Use your right forearm to prop yourself up with your elbow aligned directly below your shoulder. It’s almost like you are lying in bed and propping up to watch television.

•While lifting your hips off the mat, raise your right hand straight in the air.

•Now, bring your left hand down and roll your shoulders forward until you reach your right underarm. Your hips should stay lifted off the mat.

•Reverse the steps to come back to the beginning position. Do these steps for at least 60 breaths.

•Finally, switch positions so that you lie on your left side. Repeat all the steps using opposite hands.

6. Bow and Walk

Since your hips carry much of your upper body weight, it makes good sense to keep them toned and strengthened. This arm workout is an excellent way to benefit your arms, hips, and legs. You can increase repetitions as you get used to the training. This movement is an extension of the standing forward fold in yoga.

• How To:

•For the starting position, stand comfortably on your workout mat.

•Next, raise both arms straight above your head.

•Bend forward at your hips and place your palms flat on the ground.

•Now, walk your hands out until your wrists are aligned under your shoulders, and you feel a tightness in your abs. If you feel any pain, stop doing the movement immediately.

•Reverse the steps, walk your hands back to your feet, and then stand in the starting position. That’s one set. Try to do 5-10 repetitions.

Final Thoughts on the Benefits of Arm Workouts

Are you ready to show off your toned arm muscles in your favorite sleeveless shirts? All it takes is supplementing these arm workouts into your daily exercise regimen. You may discover that your arms will become more robust, and they can help the rest of your body get stronger, too.

Nutritionists Reveal 9 Healthy Late-Night Snacks to Enjoy (Without Guilt)

May 30, 2021 by Lakeisha Ethans

A lot of people say that you should never eat at night. You’ve probably heard all sorts of cautionary tales about weight gain risk, worsened sleep quality, and general “bad” factors that accompany nighttime snacking. In fact, whenever you have caved to late-night snacks, you’ve likely felt guilty about doing so. But what if that information wasn’t entirely correct?

Indeed, eating too close to bedtime is often bad for you. It can make the food harder to digest so that you might lose some weight loss progress. It can wake the body up more, forcing you to stay awake longer or making you wake up in the middle of the night. And it certainly seems just a little naughty.

But the trick to late-night snacks is simple: choose the right foods, and all these problems are no longer present! Yes, believe it or not, certain foods make the perfect night bites to keep your hunger at bay without sabotaging your waistline or your attempts to sleep. Here’s how nutritionists reveal 9 healthy late-night snacks you can savor without guilt.

1. Peanut Butter

Peanut butter is an amazing option for a late-night snack. The National Sleep Foundation recommends foods with tryptophan, which is a kind of protein that increases feelings of drowsiness and relaxation, as last-minute nighttime meals. Peanut butter has a lot of that amino acid, which has been proven in research to help induce sleep.

Peanut butter also has healthy fats, which means it can keep you full for a good while, says Registered Dietitian Nutritionist Amy Gorin. Of course, you’re probably not going to feel full from eating a tablespoon of peanut butter on its own. The trick is to combine it with positive foods! Here are some ideas for late-night snacks with peanut butter:

· Apples and Peanut Butter

Cut up an apple and flavor it with just a tablespoon of peanut butter for a tasty, guilt-free bite.

· Bananas and Peanut Butter

Slather sliced bananas with peanut butter for a quick and easy snack, or mash them up together into a simple “ice cream” treat if you have more time.

· Peanut Butter and Jelly Sandwiches

Use wholemeal bread to make this simple comfort food, and you’ll be full all night.

2. Cottage Cheese

Cottage cheese might seem boring, but it tastes great, is famous for facilitating weight balance, and is versatile. Most importantly, it contains casein, a slow-digesting lean protein that can boost positive thinking through feel-good hormones like serotonin. Supposedly, it also can help you to continue facilitating weight loss in sleep!

Registered Dietitian Nutritionist and Academy of Nutrition and Dietetics spokesperson Jessica Crandall recommends eating cottage cheese with peach to get some vitamin C in! You can also eat it with any fruit, and those with melatonin – like raspberries – are especially beneficial.

3. Nuts

Nuts are quick to grab a handful of to eat at night quickly, and they’re super good for you. “Get Off Your Acid” author and nutritionist Dr. Daryl Gioffre praises nuts as nighttime snack options because they’re powerhouses of nutrition, packed with all sorts of components that:

Increase satiety
Reduce inflammation
Aid weight loss
Balance blood glucose
Reduce the risk of cardiovascular disease

But what nuts should you go for? Your most positive options are those which contain melatonin, which is the sleep hormone. Pistachios, almonds, and macadamias all fit the bill for melatonin-packed nuts with great healthy fats for hunger satiety.

4. Edamame

Edamame beans are famously low in calories and easy to prepare. They’re essentially green soybeans that are unripe, and if you’ve never had them before – well, you’re missing out! They’re packed with protein and low in calories, making them ideal for a late-night snack, says author and dietitian Joy Bauer.

Tryptophan is one of the proteins in edamame, so it facilitates sleep and is good for you all at once. They also contain something called soy isoflavones, unique to soybeans, that has been revealed to boost sleep duration potentially, research says.

Here are some great ways to eat edamame:

Steam the edamame with salt to taste and eat right away; you can also add cumin, red pepper, or chili powder.
Mix salt (or the other aforementioned spices) with shelled, frozen edamame and eat without cooking
Add edamame to your favorite hummus recipe instead of garbanzo beans and spread it on some toast.
Purchase dry-roasted edamame and eat it as-is or pair it with dried fruit

5. Popcorn

Air-popped popcorn, made with no oil, is an amazing light snack that fulfills cravings, makes you feel full, and is pretty fun to eat. The whole grain factor makes it even more filling. Plus, it’s low in calories and full of fiber, says Registered Dietitian Nutritionist Lona Sandon, Ph.D., who is also the University of Texas Southwestern Medical Center’s assistant professor of clinical nutrition. Just note:

Eat three cups, so you’re full; it’s only 100 calories!
Do not use standard microwave popcorn.
Avoid the use of butter or oil.
Use nutritional yeast for flavor if needed.
Use parmesan cheese to dress the popcorn if you really need the flavor; just one or two tablespoons will do

But why is air-popped popcorn not just a good option, but a great one? Well, studies prove that it’s packed with polyphenols, which are plant compounds found in lower amounts on vegetables and fruits. Polyphenols are antioxidants that fight inflammation and are among the main benefits of veggies and fruit, meaning popcorn has better polyphenol content than something you already know is healthy!

Try these plant-based proteins for a vegan diet.

6. A Mug Of Tea

If you do not feel that hungry, just a mug of tea can help fill you up enough. Not only are they low in calories, good for the metabolism, and packed with all sorts of great benefits, but most teas have ways that they facilitate sleep. This is according to medicine, endocrinology, and metabolism associate professor Ania M. Jastreboff, MD, Ph.D., who is also the Director of Weight Management and Obesity Prevention and Yale University School of Medicine.

Here are some great tea options to choose from:

· Passionflower Tea

This tea is packed with flavonoid antioxidants, which are great for immunity and inflammation reduction. More importantly, though, they have apigenin, an antioxidant that can relieve stress, facilitate positive thinking, and reduce the worst of anxiety. This can help you relax at night!

· Chamomile Tea

Few haven’t heard of the amazing relaxing effects of chamomile tea. They’re great for fighting disease and improving immunity, and they also have lots of antioxidants. This list includes the aforementioned apigenin. Research has found that those who consume chamomile extract fall asleep a quarter of an hour more quickly than others, and they also wake up less during the night.

· Caffeine-Free Flavored Herbal Teas

If you are trying to sate a craving, you can opt for herbal teas that have flavors and no caffeine. Peppermint., honey-vanilla, hazelnut, and cinnamon spice are great, sweet options that you can enjoy guilt-free!

7. Hummus

Hummus is packed with the components tahini and lysine, which work together to form a complete, filling protein. Chickpeas are the key factor in making this dip such a good option. They’re packed with tryptophan, which helps your body create melatonin for sleep, says research.

Hummus is versatile and can be consumed in countless ways. According to Registered Dietitian Eshani Ewing, hummus can help maintain blood glucose levels, so you feel full and rest well over the night. Try eating them with unsalted pretzels, wholegrain crackers, or veggies to add to their filling value.

8. Kiwi

Kiwis are great for late-night snacks for multiple different reasons. Registered Dietitian Brianna Elliott states that they are highly nutritious and deficient in calories, with tons of vitamins that make up many daily requirements for each. Here are some ways kiwi can help you sleep better:

· Quicker Sleep

In a study, participants with sleep issues spend 4 weeks eating two kiwifruits 60 minutes before going to bed. They enjoyed the ability to fall asleep 42% faster as a result.

· More Sleep

The same study revealed that a total of a 13% increase in sleep time could be gained from eating two kiwifruits just 60 minutes before bed.

· Less Nighttime Waking

Once again, the same aforementioned study found that you are 5% less likely to wake up during the night if you consume two kiwi fruits 60 minutes before bed.

· Higher Serotonin

Kiwis contain a decent amount of serotonin, a feel-good hormone that aids in sleep cycle regulation, feelings of relaxation, and positive thinking.

· Anti-Inflammatories

Kiwis are full of nutrients that fight inflammation, which may help the body fall asleep more quickly and enjoy more positive rest.

9. Yogurt

Feeling some dessert cravings? Opt for yogurt! Plain Greek yogurt is low in sugar, high in filling protein, and a great way to get a bit of a sweet treat without the guilt. They can also help you go to sleep, says Registered Dietitian Marsha McCulloch, MS. Here are some great things about yogurt that make it so good as a late-night snack:

· It Helps You Fall Asleep

The calcium in yogurt can help your body better absorb sleep-facilitating components like melatonin and tryptophan, allowing you to enjoy more positive sleep.

· It Helps You Sleep Longer

Once again, thanks to that calcium in yogurt, studies say you can stay asleep for longer without disturbances at night if you indulge in a single serving of yogurt as a before-bed snack.

· It Keeps You Full, Even Till The Morning After

Yogurt is rich in casein, a kind of protein that helps satiety. Research indicates its effects may help you control your hunger when you wake up the following day, too.

Final Thoughts On Some Healthy Late-Night Snacks You Can Savor Without Guilt

If your body is telling you that it’s hungry, it’s doing so for a reason. Ignoring that hunger and just trying to go to sleep anyway could worsen your sleep quality, cause insomnia, or make you wake up often in the middle of the night. It may also make you overeat at breakfast the next day.

In general, it’s safe to eat at any time of the day as long as you’re making mindful choices with the food you’re eating. Opt for foods that help facilitate sleep, are low in calories, and are packed nice and filling, and your sneaky late-night snacks will become guilt-free ones!

10 Candida Symptoms + How to Improve Them

May 30, 2021 by Power of Positivity

Did you know that you may have an overgrowth of yeast in your body called candida? Knowing the symptoms can help you find a quick diagnosis.

According to Science Based Medicine, nearly 90 percent of the population has this yeast, but it doesn’t always cause problems. It can live on your skin or inside your body. It’s commonly found in places like the gut, mouth, or the gentile area.

In some cases, this yeast can grow out of control and affect major organs, such as your heart, lungs, or brain. According to the Center for Disease Control, this yeast spreads very quickly and is commonplace among hospitals and nursing homes. How do you know if you have this type of yeast in your body, and what can you do about it?

Recognizing Candida Symptoms

Since the yeast can exist without causing problems, you can have it, and not everyone knows it’s present. For others, the candida makes its presence known when it starts to grow and multiply. It can turn into an infection, which is called candidiasis.

Thankfully, it’s treatable with proper medication. When it comes to candida symptoms, they can range significantly. Here are the most observed ones from the medical community.

1. Digestive Issues

When candida is present in the digestive tract, it can cause excessive gas, bloating, constipation, cramps, and nausea. It’s often mistaken for other bowel conditions such as irritable bowel or colitis. It can also have a dramatic impact on your weight.

If it seems that you cannot lose weight no matter what you try, it can be caused by candida in your digestive tract, which is bloating your midsection. It can make you quite uncomfortable when this yeast starts to grow out of control in this area. When candida attaches to the digestive tract wall and begins to grow, it can cause inflammation that leads to a leaky gut, among other things.

In contrast, leaky gut is becoming a hot topic and something that many holistic doctors treat. Harvard Health Publishing states that you shouldn’t be surprised if your doctor doesn’t recognize or identify this as a medical condition. Many doctors don’t classify this as a true ailment that needs to be treated.

2. Chronic Fatigue

One of the most common candida symptoms observed is fatigue. According to an article posted on the National Library of Medicine, it’s believed that when candidiasis takes place that it brings about nutritional deficiencies. The inflammation and infection can affect the body’s serotonin production, a necessary neurotransmitter that controls mood.

It’s believed that this could be one reason for the fatigue, though there is another possibility. When you have an overabundance of yeast in your body, it releases toxic byproducts into your bloodstream. These toxins send your white blood cells into overdrive as they are alerted of a foreign invader.

Anytime your body is fighting off an infection, it’s common for you to feel tired. So it would be best if you recognized that when you have an overgrowth of yeast in your body, your system kicks into overdrive as your immunity is threatened.

3. Skin and Nail Fungal Infections

Candida symptoms of the nail results in discoloration and flaking or peeling of the nail itself. In most cases, this can be treated with an antifungal cream rubbed into the affected area. When the nail starts lifting or becomes detached, it needs to be removed to allow a new, healthy nail to form.

Many of these conditions are observed in the older folks, where blood flow to these areas is not as good as it once was, and it results in the inability to fight off this fungus. Though the condition is not painful, it may be hard to be constricted within the confines of a shoe.

4. Genital Rashes

Anytime you have a rash in the genital area, it can be a cause for alarm. When you see bumps, discharge, lesions, and a red rash, you may be concerned that you have a sexually transmitted disease. Thankfully, not all rashes in this area point to an STD.

Yeast overgrowth in this region can cause irritation, itching, burning, skin discoloration, and pain during intercourse. In severe cases, it’s possible to have swollen lymph nodes and a fever. It’s easy to see why so many might think they have chlamydia or herpes. The good news is that this can be easily treated with topical and oral antibiotic medication.

5. Difficulty Concentrating

Your focus may be impaired by the overgrowth of yeast, though it sounds bizarre that it can reach your brain. When it becomes an infection, it can hitch a ride in your bloodstream and travel to many parts of the body. The part of the brain that controls your concentration is the parietal lobe, which can also be affected.

Do you feel brain fog? It’s one of the most common candida symptoms for those who have too much yeast in their body.

6. Seasonal Allergies

Did you ever think that a fungal infection might cause allergies in your body? There are still things like hay fever and other conditions that have nothing to do with yeast overgrowth, but there are cases where yeast is the problem.

Since candida loves warm and moist places to thrive, the sinus cavities are an excellent location to harbor it. To get rid of it, you can use a Neti pot to help flush the sinus areas and any growths away, or an antibiotic may help. If you’re prone to sinus problems anyway, you may need to be diligent about using your Neti pot and other sinus rinses to help keep the yeast production down.

7. Carbohydrate Cravings

Did you know that yeast feeds from sugar? Have you ever made homemade bread? You start by mixing warm water, yeast, and sugar before you add the flour. The sugar activates the yeast, and a chemical process occurs that allows the bread to rise.

Now, use the same scenario in your body. Candida is a yeast that needs sugar to grow and thrive, so it causes you to crave sugar as it needs to be fed. When you deny your body any sugar, you don’t give the yeast nutrition to grow, so the infection cannot flourish. If you suspect you have a candida overgrowth, then you should cut out all sugars to stop it from prospering in your system.

8. Mood Swings

As stated above, candida can mess with your levels of neurotransmitters in the brain. According to the Brain MD, both GABA (Gamma-aminobutyric acid) and serotonin levels play a big part in your overall mood. So, when an overproduction of yeast is present, the signals between these transmitters cannot function properly.

If you present with depression and anxiety symptoms, people are quick to say you’re stressed out or have a mental illness. Could it be possible that you’re not mentally ill but have too much yeast causing your symptoms? Is it feasible that many people take antidepressants and other such medications when they need to reduce their sugar intake?

Look at the people who utilize the keto or low carb diet. They state that when they remove both the sugars and the carbs from their diets, they feel the brain fog lift, and their mood stabilizes. It’s often notated that their mental clarity increases.

The Department of Psychiatry and Behavioral Sciences at the University of Louisville School of Medicine studied bipolar disorder and those on the keto diet. They found that even though this condition is difficult to treat, it was as effective as taking antipsychotic medication.

9. Skin Issues

When it comes to your skin, candida thrives in warm, humid environments. You will often see it under the breasts, in the fold of the legs, and on the back of the neck. It’s common to see this yeast overgrowth during the summer when the weather is hot and humid or when a person has poor hygiene.

Wearing tight clothing that rubs can be an issue with an inflammatory skin problem, such as dermatitis. Those who have a weakened immune system, such as those with diabetes, are also at a higher risk of developing skin irritations.

10. Thrush

Thrust is a thick white coating that appears on the tongue. It’s common in babies and older folks who have a suppressed immune system, making it easier for the yeast to grow. Thrush can create white patches on the tongue, the roof of the mouth, cheeks, and down into the throat.

The Mayo Clinic states that a baby with thrush can pass it along to the mother’s breast, causing the yeast to spread onto her nipples and surrounding areas.

Final Thoughts on Identifying Candida Symptoms

One of the best ways to rid a yeast problem in the body is by changing your diet. When you take control of what you consume, you take away the ability for fungus to thrive. Eating sugar and carbohydrate items only feeds this yeast and complicates matters.

Since candida symptoms are far encompassing, it’s essential to treat the area affected. For instance, a fungus on the toenail is treated with antifungal creams, while thrush is treated with a mouthwash such as chlorhexidine and internal antifungal medications.

Candida is present in 9 out of 10 people, but it doesn’t cause a problem until it’s given the environment or nutrition it needs to grow. Anyone at any age can have candida symptoms appear, and it’s typically easy to treat, but the key is to recognize it’s a yeast problem and not another disorder.

Science Explains 7 Reasons to Eat More Peanut Butter

May 30, 2021 by Power of Positivity

Is there anything creamier and dreamier than peanut butter? It goes well on toast, in-between chocolate, or eating a heaping spoonful of this treat by itself. What would a PB and J be without the sticky, nut flavored goodness?

If you find yourself an enthusiast of all things nutty, then you will be happy to learn that peanut butter is perfect for you. Peanuts are legumes and not actually tree nuts. Regardless, their health benefits are undeniable.

The wonderful thing about this sticky spread is that it’s good for you. While it is significantly higher in calories than you would like, it’s got all kinds of good fats and protein that your body needs. Whether you’re watching your waist or trying a specialized diet like Keto, you’ll find that you can adapt this nutty delight into your meal plan.

Seven Great Reasons Why You Should Eat More Peanut Butter

If you need an excuse to eat more nut spreads, you can look to science and their finds to back your cravings. You can eat peanut butter and not feel any guilt as it’s a nutritious snack and makes a perfect addition to icings, cakes, pies, and even sauces for Asian inspired dishes.

Now keep in mind that when experts are talking about eating more PB, they refer to organic, non-processed varieties. Most of the stuff you get in stores is loaded with sugar and salt and not as good for you as the natural stuff. Without further ado, here are seven reasons why you should eat more peanut butter.

1. It’s a Great Source of Protein

Your body needs protein for every tissue and part in your system. Peanuts are a plant-based source that is one of many options for healthy eating. The content of PB is about 25 percent protein, which means it can keep you fuller for longer.

The vitamin and mineral content of this nut butter is astounding, and it’s a great source of dietary fiber too. To make sure you get all the essential amino acids your body needs, you should get various protein types. Vegetarians rely on a nutty spread to ensure they get the protein their body needs.

2. It Can Assist in Weight Loss

One of the biggest problems with dieting is that you feel hungry. Thankfully, peanut butter can help you feel fuller for longer, which is essential in eating less and losing weight. You must be careful and remember to eat this spread in moderation.

One teaspoon of organic peanut butter with no additives is about 90 calories. So if you choose to eat it by the spoonful, you can see how the calories can add up. While proper diet and exercise should be your go-to if you want to lose weight, it doesn’t hurt to add a bit of this nutty spread to the mix.

3. It’s Great for Those Who Have Diabetes

When your insulin levels are off-kilter in the body, you need plenty of fiber to help keep your sugar levels in check. Organic PB has lots of fiber, protein, and a fair amount of healthy fat. The good news is that it won’t spike your glucose levels, so if you have diabetes, it’s an excellent choice.

PB is full of oleic acid, a type of monounsaturated fat that is essential to your health. You need this healthy fat to lower your cholesterol levels. This acid is known to improve insulin sensitivity.

You can’t forget about the high levels of magnesium. This nut spread contains, as it’s an essential mineral for those with diabetes.

4. It’s Great for Cardiovascular Health

Would you be surprised to learn that PB is a good vitamin E source and can reduce your chances of heart disease? Some scientists compare PB to olive oil due to the balance of saturated and unsaturated fats it contains.

While all nuts and legumes are good for your heart health, have you seen the price of a bag of mixed nuts these days? It can be quite expensive to eat healthy things like cashew or almond butter. However, peanut butter is a very cost-effective option for your heart health that is delicious as nutritious.

5. It’s Rich in Antioxidants

A healthy diet is all about consuming whole, unprocessed foods. When you select an organic variety of PB made from only nuts, you’re getting more than the average helping of vitamins and minerals. Nature packed these nuts full of health benefits like antioxidants, which is essential to destroy free radicals that can cause cancer, heart disease and make you sick.

6. It’s Packed with Vitamins and Minerals

Eating whole, unprocessed foods allows you to keep all the tremendous nutritional benefits intact. If you were to eat 100 gram serving of PB, it contains the following supplements to your daily requirements:

45 Percent of vitamin E
67 Percent of vitamin B3
73 Percent of manganese
30 Percent magnesium

You should also note that this delicious spread also has significant copper, iron, folate, zinc, potassium, and selenium levels. Who needs a daily supplement when you can eat something as satisfying and nutritious as PB?

7. It Can Decrease the Risk of Breast Cancer

This year, the Center for Disease and Control estimated that there would be 276,480 new cases of invasive breast cancer. Additionally, there will be another 48,530 people that have the non-invasive variety. With more than 325,000 people affected, there must be a way to stop this deadly cancer progression.

BBD or benign breast disease is a common occurrence that causes lumpy tissue or nodules to form in the breast tissue. While BBD is not harmful initially, it commonly turns into malignancy. Experts say it’s the most significant cause of breast cancer around.

Parents should encourage their children to slather on the nut butter. It’s been shown to reduce the chances of developing BBD when consumed regularly before 30. If you have a family history of breast cancer, you should include PB in your family meal plans. Studies show it can reduce your chances of developing this cancer significantly.

Learn why you should add walnuts to your menu.

Picking the Right Spread for You

You can’t argue with a scientist’s facts, but how do you pick the right nut butter for you? Walking through your grocery store gives you 100s of options for PB choices, and you may be confused about what’s best. To get all the health benefits from this famous spread, you need to make sure you’re reading the labels.

You want to buy a spread that is unprocessed or at least minimally handled. When they apply heat during the manufacturing process, it destroys valuable health benefits. One of the most significant ways to tell if you’re buying a natural spread is by the separation you see of oil and nuts.

It’s completely normal to see about a half-inch of oil at the top of the jar, which is a sign it’s not processed. Once you get it home and give it a quick stir, natural PB should be stored in the refrigerator. Not only will it last longer, but it won’t separate again.

Ways to Incorporate Healthier PB Into Your Diet

If you’re all out of ideas on how to use this healthy spread into your diet, then you need to think outside the box. Why not add a couple of scoops to a smoothie for breakfast? Try this amazing recipe:

1/3 Cup of oats
Two medium frozen bananas
1-2 Tbsp. of PB
Pinch of salt
Add a bit of almond milk to the desired consistency

Blend well until all ingredients are thoroughly mixed. Garnish with some chopped nuts or even a low-fat whipped cream. You will get a protein punch and have a delicious and nutritious breakfast on the go.

If smoothies aren’t your thing, then why not add a couple of spoonfuls of PB to your piping hot oatmeal? There’s no need for maple syrup with tons of calories and sugar when you have natural options like these. Other options include putting the nutty spread with apples, bananas, or even onto rice cakes.

Final Thoughts on Enjoying Peanut Butter More Often

Keep in mind that PB can be high in calories, saturated fats, and sodium, which is why you must ensure you buy the best brand that has the least additives. Additionally, if you want to ensure you’re getting something healthy, you can make your own with a blender or food processor and some nuts.

How do you know if you’re overeating? Well, if you’re sitting down with a jar and a spoon for a snack, then chances are that you’re overdoing it. Remember, it’s not healthy if you eat the entire jar and go over your calorie count for the day.

Don’t worry if you have a nut allergy that prevents you from indulging in peanut butter as there are other nutty spreads with less risk. However, adding PB to your diet at least three times a week is proven to have a vast amount of benefits.

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