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10 Behaviors That May Reveal Someone with Depressive Psychosis

March 4, 2021 by Power of Positivity

Depressive psychosis is a severe mental health condition that occurs with a major depressive episode. It’s sometimes called psychotic depression. The DSM-5 states that a person must have signs of being in a major depressive episode and have psychotic features to be diagnosed with this condition.

Some experts have difficulty distinguishing between psychosis and schizoaffective disorder since the two conditions have mirroring symptoms. However, one substantial variation between the two is someone with schizoaffective doesn’t display depression symptoms. Additionally, those with bipolar disorder may experience signs of depressive psychosis as part of their manic episodes.

Many features help to distinguish traditional depression from the psychotic varieties. Some experts believe there’s a regulation issue with the hypothalamic-pituitary-adrenal axis when psychotic elements are present. Several tests conducted showed an issue with dexamethasone.

Exams revealed that psychotic symptoms during depression come with higher than usual cortisol levels after the body receives a dose of dexamethasone from this hypothalamic-pituitary. This is based on evidence of studies posted in an article at the National Institute of Health. Additionally, those with psychotic depression often have brain ratios that are more significant in the ventricular section, which doesn’t occur with traditional depression.

Ten Primary Signs of Depressive Psychosis

To have psychotic depression, you must first be diagnosed with a major depressive episode. There must be other symptoms that accommodate this disorder, such as:

1. Delusions

Delusions and hallucinations are similar but not the same. However, to further confuse things, they can coincide. Patients who are experiencing delusions and hallucinations account for about one-half of the patients diagnosed with depressive psychosis.

When a person has delusions, it is a belief or reality that a person has, regardless of proof to the contrary. For instance, a person may believe they are heir to royalty even though nothing can be further from the truth. If someone tries to disprove their delusions, they may become combative at the thought that their loved ones or friends don’t believe them.

2. Hallucinations

Hallucinations are where a person can see, hear, smell, or touch things that are not real. Many folks with psychosis depression may listen to someone talking to them or saying their name, as well as voices telling them what to do.

Additionally, they can smell things burning from their altered state, like believing the house is on fire. The hallucinations can cause paranoia as they become scared when the things they think and see are frightening.

3. Mood Congruent Delusions

The mood-congruent delusion is a bit different than a traditional delusion. A person with this issue has delusions based on their current mood. According to Mental Health Daily, these delusions are often seen during manic episodes. They may believe they have superpowers and can control the weather or are a celebrity and are fearful of paparazzi.

4. Sad Affect

The general flat or sad effect that accompanies depression is often intensified when a person has psychotic tendencies. All the chaos going on in their mind indeed shows on their face.

5. Anhedonia

During a psychotic state, a person is often unable to feel any pleasure. Anhedonia is the absence of feeling joy even when it’s something they love. For instance, sitting beside the ocean doesn’t comfort them as it usually does, as the disorder is affecting their pleasure receptors.

6. Psychomotor Reduction

When a person is depressed, it’s not uncommon for there to be a reduction in thought processes and physical movements. With psychomotor reduction, the slowing includes not only the speech but also the person’s effect.

7. Pronounced Sleep Abnormalities

Sleep disturbances are common when depression is involved. However, when someone experiences depressive psychosis, they may have night terrors, hallucinations that disturb their sleep and experience lucid dreaming. This person may also sleep too much or too little, which is often the case for depressive disorders.

8. Suicidal Ideation

Suicidal tendencies are not unheard of when it comes to depression. Now, when you add psychosis to the mix, things can become quite scary. Hallucinations or delusions can only intensify the feelings to harm oneself.

Especially if a person is hearing auditory hallucinations where voices tell them to do stuff, it’s rarely an occasion that the voices heard in psychosis are positive. According to How Stuff Works, the voices are a figment of the person’s imagination, so it takes on the depressive state they feel at the time.

9. Paranoia

It’s easy to understand why a person experiencing hallucinations, delusions, sleep disturbances, and other symptoms might be paranoia. In the mental health field, this term is often referred to as paranoid schizophrenia; however, paranoia can occur by itself. The definition of being paranoid is to believe that someone wants to harm you, which is natural to see why someone who is in a depressive psychosis state might feel this way.

10. Disorganized Thoughts

Formal thought disorder or disorganized thoughts are other hallmarks of psychosis. During this state, a person may feel like their ideas are racing out of control.

The chaos in the brain gets to be overwhelming, and it can drive them mad. An outsider can usually tell when this occurs. That’s because one can observe them as they jumble or confuse their speech or change the topic mid-sentence.

Understanding Psychosis Depression

Some folks are more prone to psychotic symptoms than others, and family history may play a part in the development, according to Academia. Those who experience psychotic symptoms are more likely to have episodes in the future. With each depressive episode comes the risk of developing these issues.

For the person suffering from schizoaffective disorder, the prognosis is grim. However, the person who has depressive psychosis can achieve remission, according to the National Institute of Health. Consequently, there is an increased chance that someone with psychotic features is more apt to commit suicide than with depression alone, and sleep abnormalities may become more pronounced.

The most common age range for psychotic depression is between 20-40 as far as the initial episode. When dealing with major depressive disorder, psychotic tendencies are sporadic. One person may hallucinate for a week, and then, it will go away as quickly as it came.

Later, they might begin to experience sleep abnormalities. The key is that psychosis symptoms don’t always appear at once. Often, a person gradually goes deeper into this state as they continue to deteriorate mentally from depression.

Diagnosing and Treating Psychotic Depression

It’s not always easy to identify psychotic symptoms in depression as doctors spend such a short amount of time with them. The only exception is when they are brought in as an emergency patient due to suicidal ideations, hallucinations, or delusions.

Additionally, it may present as a schizoaffective disorder if the depressive elements are not clearly identified. The fact that there are many overlapping symptoms makes it hard to distinguish the various facets of this mental health crisis.

Even more challenging is treating the person experiencing these symptoms. Traditional treatment methods don’t always work for paranoid individuals or have delusions as they fear someone is trying to harm them. One such method that has been explored is electroconvulsive therapy.

Electroconvulsive therapy or ECT is becoming a preferred method of treatment for those suffering from severe depression. Using electrodes placed strategically in the brain, small amounts of electrical currents are pulsed through the affected area. The side effects can be slight memory loss, but the process has become safer than in years prior.

While ECT tends to be a bit controversial, other natural herbal remedies can help.

Science confirms that ancient Chinese herbalists were onto something. Indeed, some herbs can help with psychosis and schizophrenia:

California poppy
Hawthorn
Magnesium
St. John’s Wort
Valerian
Passionflower
Folic Acid
Vitamin B12
Kava
Zinc
Vitamin E
Tryptophan

The trial-and-error process can be extended to see which herbs or grouping of herbs brings remission. However, according to Psych Central, the studies around these are ongoing and show promising results.

Final Thoughts on Depressive Psychosis

Dealing with major depressive disorder can be an ongoing battle that lasts for much of one’s life. A person prone to depressive episodes often finds that it has genetic and environmental links. To add to this issue is the aspect that a person suffering from deep depression can also experience psychotic episodes.

Both depression and psychosis can be episodic. Each episode will be unique in duration and intensity, as will the psychotic tendencies. A person may have crippling depression that leaves them unable to get out of bed, and the psychosis may be some auditory hallucinations.

However, the next battle may be debilitating psychosis that requires intensive treatment and depression that is just a bit troublesome. There is no rhyme or reason to these episodes, and it’s something that many must endure for life.

The good news is that many patients can effectively manage these adverse symptoms through natural remedies. Many herbs and blends can stop hallucinations and delusions; the key is finding the one that works best for you.

Largest XPRIZE In History Will Grant $100 Million For Carbon Removal Solutions

March 4, 2021 by Kristen Lawrence

Funded by Elon Musk, the new XPRIZE will award $100 million for carbon removal innovations to combat climate change. The nonprofit XPRIZE sponsors design competitions to address some of the most significant challenges humanity faces. The company will grant a generous sum of money for the top three carbon capture solutions.

The contest will focus on solutions that can remove carbon dioxide from the atmosphere and oceans. In addition to this, the technology must have the ability to remove the carbon and store it sustainably permanently.

In order to win the competition, teams must prove their solution can remove 1 ton of CO2 per day. The criteria also require the teams to demonstrate a validated, thorough scale model. Finally, they must explain to judges that their solution can economically scale to gigaton levels.

The XPRIZE: A carbon removal challenge

The goal of the XPRIZE is to inspire viable solutions to capture ten gigatons of carbon per year by 2050. Of course, this will help stave off climate change and “restore the Earth’s carbon balance.”

“We want to make a truly meaningful impact. Carbon negativity, not neutrality. The ultimate goal is scalable carbon extraction that is measured based on the ‘fully considered cost per ton,’ which includes the environmental impact,” said Elon Musk, founder and CEO of Tesla and SpaceX. “This is not a theoretical competition; we want teams that will build real systems that can make a measurable impact and scale to a gigaton level. Whatever it takes. Time is of the essence.”

Judges will scientifically evaluate solutions using criteria such as:

– amount of CO2 removed
– life cycle analysis of the removal process
– energy efficiency
– land footprint and sequestration capability

XPRIZE will consider any system that demonstrates a carbon negative solution. Whether it involves direct air capture, oceans, or mineralization, it becomes eligible if it sequesters CO2 permanently.

Carbon removal technologies are a necessity to combat climate change.

Peter Diamandis, the Founder and Executive Chairman of XPRIZE, said, “We are challenging engineers, scientists, and entrepreneurs to build and demonstrate carbon removal systems that work. Systems that in sub-scale can demonstrate real, viable carbon removal at 1 ton per day, and then show us how those systems can scale (cost-effectively) to scale massively to gigaton scale.”

“The goal of this competition is to inspire entrepreneurs and engineers to build the carbon dioxide removal solutions, many of which have only been discussed and debated. We want to see them built, tested, and validated. We hope this XPRIZE will activate the public and private sectors to get involved in the same way that the $10M Ansari XPRIZE brought about the commercial spaceflight industry.”

The world’s top scientists estimate that we may need to capture around six gigatons of CO2 per year by 2030. They also say that we need to remove ten gigatons by 2050 to avoid climate change’s worst consequences.

“For humanity to reach the Paris Agreement’s goal of limiting the Earth’s temperature rise to no more than 1.5˚(C) of pre-industrial levels, or even 2˚(C), we need bold, radical tech innovation and scale up that goes beyond limiting CO2 emissions, but removes CO2 already in the air and oceans. If humanity continues on a business-as-usual path, the global average temperature could increase 6˚(C) by the year 2100,” according to XPRIZE’s website.

Team registration will open on Earth Day, April 22, 2021, along with the full competition guidelines announcement. The competition will last for four years through Earth Day 2025.

Guidelines for distribution of the $100 million in prizes are as follows:

After 18 months, judges will award the top 15 teams selected with $1 million each. Milestone Awards will kickstart team fundraising for their operating budgets to achieve the full-scale demonstrations required to win the prize.

In that timeframe, XPRIZE will distribute a total of 25 $200,000 student scholarships to student teams competing.

The judges will distribute the remaining $80M in prizes as follows:

– Grand Prize Winner (1st Place): $50 million
– 2nd Place: $20 million
– 3rd Place: $10 million

Teams can submit entries utilizing natural, engineer, and hybrid solutions.

Competition judges will evaluate the teams based upon the following four criteria:

1. A working carbon removal prototype that can be rigorously validated to remove at least 1 ton of carbon per day.
2. The team’s ability to demonstrate to the judges that their solution can economically scale to the gigaton level.
3. The primary metric for this competition is fully considered cost per ton, inclusive of whatever considerations are necessary for environmental benefit, permanence, any value-added products; and
4. The final criteria is the length of time that the carbon will remain locked up. Participants should strive for a minimum goal of 100 years.

“Our Earth’s changing climate is a fundamental threat to humanity. But it’s not too late if we take action NOW,” said Anousheh Ansari, CEO of XPRIZE. “By partnering with Elon and the Musk Foundation, we will crowdsource cost-effective solutions that can scale massively in the real world. Through XPRIZE Carbon Removal competition, the teams are invited to make history and become our climate heroes by reshaping our future.”

“We are expecting a huge array and diversity of teams from around the world to register and compete. What’s beautiful about an XPRIZE competition is the diversity of approaches taken by the teams. This is a great fit for carbon removal because there are so many ways to pull CO2 out of the air and our oceans. We expect to see approaches like engineered direct air capture, mineralization and enhanced weathering, natural solutions based on plants, trees, or ocean-focused solutions. We want as many viable, scalable demonstrations now so we can all help the best solutions get to deployment as soon as possible.”

Final thoughts: huge XPRIZE incentive will award $100 million for carbon removal solutions

Without a doubt, climate change is the single largest threat to humanity. However, companies around the world have been working on technologies to reduce carbon in the atmosphere. Elon Musk and XPRIZE will grant the largest incentive prize in history to the top innovators in carbon removal.

10 Ways to Use Cinnamon to Relieve Inflammation, According to Science

March 4, 2021 by Sarah Barkley

Cinnamon is a popular spice added to many popular dishes such as baked goods and drinks. It can be used for much more than that, though, and has many health benefits.

According to an article in Critical Reviews in Food Science and Nutrition, the medicinal benefits of cinnamon, one of those benefits is that it helps relieve inflammation.

Since its taste is unique and robust, it usually is used in small amounts. You can still get all of the benefits if you know how to incorporate it in your diet often, though. It is easier than you think to add this spice to many of your favorite dishes.

You can replace an unnatural ingredient with this natural one, too. Using it as a substitute for other ingredients will help you increase the amount you consume.

With its ability to relieve inflammation, it is essential to learn science-proven ways to use cinnamon. Reducing inflammation can improve your overall health and help with specific issues you might be struggling with.

The Four States of Inflammation

While there are different states of inflammation, this spice can help with each of them. Each state involves different signs and symptoms, so you can determine which state you are in. The four states of inflammation include the following:

irritation, which often involves redness, itching, or a burning sensation
inflammation, which is when the body begins to heal itself
suppuration, which is when fluid or pus emerges
granulation, which is when you notice tissue formation and healing

How Cinnamon is Effective Against Inflammation

As explained, this spice is effective for relieving inflammation. There are a few reasons that it is so effective, and those reasons involve the things that this spice contains. For starters, this spice contains the following:

Antioxidants

This spice contains antioxidants, which help repair tissue and control inflammation. Antioxidants also contain many other essential vitamins and nutrients that help reduce inflammation too. It is one of the best anti-inflammatory properties, and there are high amounts found in this spice.

In 2017, The Journal of Traditional and Complementary Medicine noted its usefulness in treating the irritations associated with Polycystic Ovarian Syndrome, or PCOS.

Cinnamaldehyde

This component directly affects platelets that help clot blood during an injury. When the blood clots quicker and more effectively, inflammation will not be quite as bad. According to research, cinnamaldehyde can help protect against strokes and heart disease, too.

Eugenol

Eugenol has antiseptic properties that work as an anesthetic. According to a 2018 review, it eases pain because it reduces inflammation quickly and effectively.

Linalool

This component helps fight inflammation and is effective just by breathing it in. It is the reason why cinnamon essential oil is so effective. Linalool is also the reason for the strong smell that the spice produces.

How to Use Cinnamon to Relieve Inflammation

Here are ten delicious ways to use this inflammation-beating spice.

1. Sprinkle it On Your Favorite Foods

One of the easiest ways to use cinnamon is to sprinkle it over top of other foods. You can put it on anything you’d like, but it’s often sprinkled over:

oatmeal or cereal
toast
ham
applesauce
sweet potatoes
yogurt
muffins

Don’t let this partial list hold you back from trying the spice on other things, too, though. You can try it on anything you’d like, and the flavor is a nice addition to many different foods.

2. Add it to Your Drink

It is easy to add cinnamon to your drinks, and it will add a boost of flavor and sweetness, too. This spice can go tea, milk, hot cocoa, or coffee.

When adding it to coffee, you will want to add it to the coffee grounds before brewing. Adding it after the coffee has already been brewed won’t allow it to dissolve and mix well. You will find the spice floating on the top of your cup if you do it that way.

You can also use this spice to flavor your water. To do this, boil one cup of water and add honey and cinnamon. Then, let the drink sit for a few minutes before straining and drinking it.

Make this honey ginger tea to stop coughing immediately.

3. Use it as a Sweetener

This spice can often be used in place of sugar and unnatural sweeteners. Experts say that much of the sugar consumed regularly isn’t natural to the foods it is in, making it unhealthy. It is a natural sweetener with many health benefits, including relieving inflammation.

4. Add it to Soup or Chili

An interesting thing about cinnamon is that it can be sweet and a little spicy at the same time. This makes it the perfect addition to soup or chili, both of which should have a little of both tastes.

It adds a powerful boost of flavor to the dish, which will quickly make it your new favorite spice. Plus, if you add enough of it, then you could significantly increase the amount you consume.

5. Use it While You Bake

This spice is frequently used in baking, but the amount can always be increased from what the recipe says. Use it in place of or in addition to sugar in your recipes. You could even use it in frosting or glaze recipes.

Plus, many baking recipes use this spice as the main ingredient. Cinnamon rolls and bread are great options, plus snickerdoodle cookies require quite a bit, too. Switch it up and learn new recipes for using this spice in baking, and you will likely find some new favorites.

6. Add it to Your Meat Marinade

Science shows that the leaves, bark, root bark, and fruit of a Cinnamomum tree create a spicy flavor while also having anti-inflammatory properties. Adding it to your marinade can add a little spice to your meat while also making a delicious taste with a healthy boost. Add cinnamon to your favorite marinade, mixing in as much or as little as you want.

7. As an Essential Oil

Cinnamon doesn’t only have to be consumed for you to reap the benefits. Using this spice’s essential oil offers many of the same benefits, including anti-inflammatory properties.

You can diffuse the oil. The diffuser will make your home smell good and help relieve inflammation. Make sure to use essential oils safely by researching them before use or discussing it with your doctor.

8. Take a Supplement

If you can’t seem to include enough of this spice in your diet, you can take a supplement. These can often be purchased without a prescription, but it is still best to talk to your doctor first. This is a good option if you don’t enjoy the taste but still want to experience the health benefits.

9. Mix Cinnamon With Fruit

You can use this spice to turn your fruit into a delicious dessert. Chop up your favorite fruit and sprinkle the seasoning over the top of it. You could add the spice to a fruit salad and mix it in with all of the fruit.

Another idea is to mix it with chopped-up fruit and then mix the fruit mixture into plain Greek yogurt. You could also add the fruit and cinnamon mixture to oatmeal or pancakes.

10. Make Apple Chips

When you want something crispy but healthy, apple chips are the way to go. When added to fruit and baked, the health properties of cinnamon are still the same. Even better, though, is the added nutrition from the apple.

Apple chips are easy to make and will have your house smelling great while they are cooking. All that you have to do is thinly slice a few apples, arrange on a cooking sheet, and sprinkle more of the spice.

Preheat the oven to 200 degrees and cook for one hour. Flip the apple slices over, sprinkle with the spice again and cook for one more hour.

How Much Cinnamon to Use

If you are following a recipe, you can use the amount that the recipe calls for. You can always add extra, too, but consider the flavor and how strong you want it to be.

Scientists say that ½ a teaspoon to one teaspoon each day is enough to experience the benefits. Remember that if a recipe calls for one teaspoon, it will be divided into the number of servings.

Keep in mind that this spice can be used as a sweetener, too. So, you can replace any artificial sugars to get more cinnamon in your diet.

Final Thoughts on Science-Proven Ways to Use Cinnamon to Relieve Inflammation

As you can see, cinnamon can be used in many ways to relieve inflammation. With these science-proven methods, you are sure to find a few new ways to incorporate this spice into your diet. The best part is that you can add it to dishes that you know you already like, making the process easier.

There are options for all meals and snacks throughout the day, so find the ones you enjoy the most. You don’t have to consume a bunch of this spice, so it will be easier than you think. It is an ingredient that will make your entire family healthier.

Using this spice to replace other unhealthy ingredients will only offer further healing benefits too. Don’t miss out on the medicinal benefits of cinnamon and allow its natural properties to reduce your inflammation.

25 Habits That Help You Take Charge of Your Health

March 4, 2021 by Power of Positivity

When you’re healthy, you feel good about yourself as it puts a bounce in your step. Now is the time to take control of your life and your health by changing a few of your bad habits into positive ones. If you wish to energy to climb to a mountain’s peak or to make it around an amusement park with your kids, then you need to get rid of those dreadful tendencies that are holding you back.

25 Actionable Ways to Take Charge of Your Health

If you know you need to make a change, but you’re not sure where to start, then here are a few simple things that you can do that will make a dramatic impact on your life and health.

1. Find A Good Balance Between Work and Play

While you must maintain a job to pay the bills, there needs to be time for play. You need to have sufficient time to let loose and have some fun. Plus, your children and spouse will want to see the exciting side of you rather than the person that’s always in work mode.

2. Have Routine Check-Ups at The Doctor

Routine check-ups at your doctor can save your life. It would help if you had blood work done on occasion to make sure no cancers or other conditions have developed. These simple tests can help you to stay on top of your health.

3. Ensure Your Brain Health

Stress is a killer when it comes to your life. Your brain health is just as important as the rest of your body. When you’re under constant pressure, you’re at an increase for a heart attack or a stroke.

It’s essential to find ways to destress from the day. When you walk out of the door from work, leave your job behind.

4. Incorporate Aerobic Exercise

Aerobic exercise is good for your heart. You need a few sessions each week to keep heart disease at bay. According to the National Institute of Health, if you’re overweight or obese, then these sessions can help you lose weight too.

5. Maintain A Healthy Weight

Obesity kills. If you are more than 30 pounds overweight, you need to get down to your targeted range. Each day, your weight puts a strain on your heart and increases the possibility of a heart attack or stroke.

6. Eat A Healthy Diet of Fruits and Veggies

It would help if you had lots of fresh fruits and vegetables incorporated into your meals. The vitamin and fiber content in these plants can help ward off disease and keep you at a healthy weight.

Look to nature for your food sources, and it’s effortless to maintain good health when you’re consuming your daily requirements.

7. Make Time for Self-Care

It would help if you always take time for yourself. While you want to do a good job and take care of your family and your career, nothing else matters if you don’t take care of your health. Take time to decompress by listening to some music in a candlelit room, or you can get a massage to melt your stress away.

8. No When to Say “No.”

Stop putting too much on your plate. You need to know your limits and when to say no. While you think you’re doing others a big favor, you’re doing yourself a great disservice.

You only add to your pressure and strain when you take on things you know will be a burden to complete.

9. Have Fun

Laughter is good for you and those around you. It would help if you had fun in life and plan adventures. These outings not only give you something to look forward to, but an occasional break from the norm will be great for lowering your stress levels.

10. Don’t Smoke

If you smoke, then you need to stop! Smoking is bad for your health as your putting toxins into your lungs. According to the CDC, around 80 percent of all lung cancer cases come from cigarette smoke.

11. Limit Alcoholic Drinks

Alcohol is something that you should enjoy only in moderation. While a little wine is good for the stomach and heart, the overabundance can pack on the pounds. Alcohol is high in calories, and you don’t want to develop the proverbial “beer belly.”

12. Eat Your Calories Don’t Drink Them

It’s very tempting to drink soda, fruit juices, and all other types of sugary drinks. However, you can easily consume more than your daily caloric intake in beverages. Water is the best drink for you, and you need to eat your calories and do not drink them.

Science explains what happens to your body when you walk barefoot every day.

13. Make Time for Your Family

No matter how busy your job and life become, it would help if you always made time for your family. Having a good balance is essential for your health and theirs. You don’t want to be the reason they’re sitting on a psychiatrist’s couch ten years from now.

14. Use Herbs and Spices Rather Than Salt

There are so many herbs that can flavor your food and make it extraordinary. The one seasoning that you need to steer clear of is salt.

Salt causes inflammation in the body, and it can increase your blood pressure. Get creative and use some other seasonings for your food.

15. Unplug Often

Sometimes you need to unplug from technology. The mental torment of being frequently tied to a device can be overwhelming. For your sanity’s sake, please turn off the phones and all electronics, and you should enjoy the peace it brings.

16. Take A Multivitamin

A multivitamin will help you to keep your body healthy. As you age, you might find it hard to absorb the proper nutrients from your food. So, a multivitamin is an answer for many people to balance their levels and feel great.

17. Get Outside in The Sunshine

There’s something warm and healing about being out in the sunshine. Since the sun provides your body with ample Vitamin D, you need to get about 20 minutes out in the golden rays each day.

18. Get Sufficient Rest

Are you getting at least 7-8 hours of sleep each night or more? Your body needs this time to rejuvenate. If you have a sleep deficiency that’s accumulating, then it can affect your health.

19. Learn How to Meditate

A healthy diet is an excellent place to start for whole-body health, but you also should learn how to meditate. Meditation can help you eliminate negativity and chaos in your brain, and it can teach you how to deal with stress effectively.

It’s one of the best ways to get control of anxiety too.

20. Develop an Optimistic Outlook

You can change your life and your immunity by simply being optimistic. Quit living in the past and looking at failures. Now is the time to press forward and look for positive things.

21. Add More Eggs to Your Diet

Eggs once got a bad rap as being high in cholesterol. However, eggs are a great source of protein. Studies documented on the National Institute of Health show they have little effect on your blood cholesterol levels.

22. Avoid Processed Junk Foods

It’s tempting to snack on chips and sweet treats while you’re watching television. However, you need to choose healthier snacks if you want to maintain your weight. Try carrot sticks and broccoli with a little bit of ranch dressing.

23. Drink More Water

It would help if you had plenty of water to keep your system processes going. How much water do you drink each day? According to the Mayo Clinic, a woman needs about 2.7 liters a day, and men need to have at least 3.7 liters.

24. Socialize

Don’t stay closed in behind four walls as it’s not good for your mental health. Instead, you need to get out and socialize with your friends. Make sure that you have time to laugh, catch up with your buddies, and think about anything other than work or family responsibilities.

25. Practice Gratitude

When you learn to be thankful for all the things you’ve been blessed with in this life, it will have a good effect on your overall health. Gratitude comes from a positive attitude and outlook, and pessimism comes from being overly pessimistic.

When you learn to see the glass as half full rather than almost empty, it changes everything about your life.

Final Thoughts on Habits to Take Charge of Your Health

Did you find anything in these 25 habits that could change your life or health? What if you stopped eating fast food and processed junk and started snacking on fruits and veggies? This alteration alone would have a significant impact on your overall well-being.

Pick a few things from this list to incorporate into your life. You will be amazed at how much of an impact just a few small changes in your habits can make. Today is a new day and a chance to be a better you.

20 Behaviors That Make You a More Positive Influence

March 4, 2021 by Power of Positivity

Others influence your life. Remember how many times your parents told you about the company you keep? Well, the old saying that one bad apple ruins the whole bunch is undoubtedly true, so you want to be around folks that are a positive influence.

There are different ways that you can influence someone, and one popular tactic is through manipulation. However, while using these tricks might get someone to do what you want, they won’t trust or respect you. Thankfully, you can use skilled collaboration to gain the integrity and admiration you crave.

Behaviors That Make You A Positive Influence

You want to be a positive influence on those around you. The easiest way is to start with a smile. Did you know that a smile is infectious because it can change someone’s day?

When others see you smile, then they are also inclined to smile back. Even if you don’t speak the same language as someone, a smile is a universal language. Best of all, it will boost your mood, and it only takes a second of your time. Here are some other ways that you can influence people positively.

1. Always Be Polite and Kind

No matter how bad your days, and there will be many, always be polite and kind to others. It takes little effort to be a decent human being, and people will respect you for it.

2. Don’t Judge

It’s easy to become judgmental when other peoples’ views and lifestyles don’t align with yours. No matter what the situation, don’t judge others. Remember that when you point your finger in judgment, there are still three more pointing back at you.

3. Live a Joyous Life

Joy is not something that comes easy to some folks, but you must choose to be joyful regardless of what life throws your way. Tell yourself when you get up in the morning that you will be happy and have joy no matter what’s going on around you.

4. Use Compassion

If you could walk a mile in someone else’s shoes, then perhaps you would understand why they act and think the way they do. Use compassion when dealing with family, friends, and coworkers, as you have no idea the battles they face.

5. Be Thankful

Count your blessings every day. Never think the Universe owes you anything. Be thankful for all you have, and more will be given to you. Do you want a higher-paying job, then be thankful for the one that already puts food on your table?

Life has a funny way of rewarding the humble and giving more to those who are deserving. Even if you don’t have a lot, being thankful for what you do have is an excellent way to invite more blessings your way.

6. Practice Active Listening

Active listening means that you give someone your undivided attention. Most people don’t want you to tell them what to do, but they need a shoulder to cry on and someone to hear them.

7. Never Gossip

It’s so easy to tell something you’ve learned to a friend or coworker. However, when you engage in gossip, you’re not a positive influence.

Remember, if someone gossips with you about another person, they will also talk about you behind your back. You don’t need this negativity in your life.

8. Be Authentic

Folks like to be around people that are real and humble. They want to work alongside someone who is proud of who they are and doesn’t try to be something they’re not.

Have you ever seen someone act like they’re rich, but you know they barely scrape by? Just be who you were intended to be, and people will love you for it.

9. Clean Your Living Space

Did you know that people can tell a lot about you by your living space? How are your home and car? Is there trash everywhere? Are dishes piled in the sink from last week?

Your areas help people define you as a person. When you show pride in your possessions, then it can rub off on others.

10. Teach Don’t Preach

Don’t be a hypocrite. If you tell people not to smoke and drink as it’s terrible for your health, then you need to make sure that you don’t engage in those activities either. People want you to teach them and not preach to them. If they need a sermon, they will go to church.

11. Smile Often

Never miss an opportunity to smile at someone. It may be the one thing that gives them the strength to keep going. Chances are, they will smile back at you.

12. Have a Positive Attitude

Stay positive no matter how hard it is to achieve. You may want to tell off a coworker or boss or scream obscenities at the electric company for overbilling you. However, remember that people are watching you, and any negativity can rub off.

13. Use Humor to Get Through Life

Not only should you smile, but you should laugh often. Laughter is like medicine to the soul. Did you know that when you laugh, your releasing feel-good brain chemicals that can bring about healing? An article published on the National Institute of Health shows that studies prove laughter can reverse depression and anxiety.

14. Never Lie

It’s effortless to lie when you’re caught in a bad situation. However, lies tend to snowball. When you tell one, you must tell another one to cover the previous one. People are watching, and you won’t be a good influence if you’re untruthful.

15. Lead by Example

How many times have you told your children to clean a room while you watched TV and rested? Kids don’t get that you’ve already worked 10 hours and are exhausted.

If you want them to respond to you, then lead by example. Please pick up the dust rag and broom and show them how to clean. You will get a better response from them.

16. Give Hugs Often

When you hug someone, you can spread feel-good vibes from your body to theirs. Some studies show that embracing someone can be useful for their mental health.

According to an article on the National Institute of Health, when you hug someone, you’re helping to lower cortisol levels, which in return can lower blood pressure and heart rate.

17. Do Random Acts of Kindness

It makes your soul feel good to do random acts of kindness towards others. Plus, people are watching you and the life you live. If you’re a kind and caring person, then folks can’t help but notice.

Additionally, to the person on the receiving end of your kindness, it might be the very thing that gets them through the day.

18. Honor Your Word

If you tell someone you’re going to do something, then make sure you get it done. For instance, you volunteer to make 50 cupcakes for your daughter’s Girl Scout troop. No matter how tired, you must make sure you honor your commitment.

A man/woman is only as good as their word, and you must make sure that when you tell people something, they believe you.

19. Never Get Involved in Other’s Drama

It’s effortless to get sucked into other people’s drama. However, you will make a more significant impact on others if you stay out of it. Be known as the person who doesn’t gossip and doesn’t do drama, and your positive energy will speak highly of you.

20. Attitude of Gratitude

Rather than having the attitude that everyone owes you something, why not have an attitude of gratitude? Be thankful you have a job to go to today because many people are on the unemployment line. Make sure you hug your family tight before you leave for the day, as many have lost their loved ones and long for an embrace.

You may not have designer shoes on your feet, but you don’t have holes in your shoes either. Lastly, it may not be the fanciest house on the block, but it keeps you warm, and the roof doesn’t leak. Be thankful for all the little blessings you have, and it will change your attitude.

Gratitude can be infectious, and it will be a positive influence on those around you.

Final Thoughts on Being a Positive Influence on Others

Life is never going to go your way all the time, and there are going to be days when you want to throw in the towel. Consequently, life isn’t about just enduring the storms. But it’s about learning to dance in the rain. People are watching in everything you do.

You can choose to be a positive influence or a negative one. Remember, your children, spouse, coworkers, and family see your every move. You want others to aspire to be like you and not run the other way.

You have many choices to make in this life, but the legacy you leave behind will either be positive or negative. So, your actions of today have a significant impact on you and those close by.

New Japanese Technology Aids Doctors in Diagnosing Schizophrenia

March 4, 2021 by Power of Positivity

Schizophrenia is a serious mental disorder that affects how a person thinks, behaves, and/or acts. Diagnosing schizophrenia is now easier for doctors, thanks to new imaging technology developed by Japanese scientists.

While it only affects less than one percent of the population, it is one of the most focused-on mental disorders in the scientific community. A person with schizophrenia may exhibit extremely bizarre behavior that can be hard to ignore.

As of right now, schizophrenia is incurable, and scientist don’t even know what causes it. The disorder is a scientific mystery. Because of this, it’s a big deal when there is any breakthrough in research on the condition. That’s why this new technology that can help with diagnosing schizophrenia is exciting news in the scientific and medical communities.

About Schizophrenia

Although the mental disorder affects only a small portion of the population, it can be extremely disabling. Despite the severe symptoms, around 40 percent of people diagnosed with the disorder go untreated each year.

Some of the common symptoms include:

Hallucinations
Delusions
Inability to interpret and properly react to sensations
An altered sense of self
Strange emotions and behavior

Most people with schizophrenia are not dangerous. However, if schizophrenia is bad enough, some people can become a danger to themselves and their people.

A diagnosis of schizophrenia usually occurs after the person has suffered from an episode of psychosis. Psychosis is like schizophrenia, so it makes sense that it will have some of the same symptoms.

Behaviors to watch for:

It can also have some additional strange behavioral symptoms as well. They can include:

Ignoring self-care like personal hygiene.
Communication issues.
Sudden decline in performance at work or school.
Concentration problems.
Extreme suspicions of other people.
Difficulty separating fantasy from reality.
Sleep problems.
An overall lack of motivation.

All people who have psychosis don’t necessarily have schizophrenia, but it’s a big indicator that they might.

Current treatments for schizophrenia include medication and psychotherapy. Medications can be helpful, but they have a slew of uncomfortable side effects like weight gain, drowsiness, and more. These side effects can become so significant that people stop taking the medication, making schizophrenia worse.

Psychotherapy can be helpful, though not necessarily as helpful as medication. These two treatments can help a person lead a relatively normal life, but they’re shaky treatments at best, and they rely on the person cooperating with treatments for the long term (the mental disorder may somehow convince them to stop treatments). Really, there are no great treatments for schizophrenia. This breakthrough research is a much-needed discovery in diagnosing schizophrenia and treating it.

Details of the Research

There may not be a cure for this mental disorder, but some treatments are available to help people cope with the symptoms. However, current treatments could use significant improvements, and Ryuta Mizutani, professor of applied biochemistry at Tokai University in Japan, and his team set out to explore this in their research.

According to Professor Mizutani, current treatments are based on many theories but not necessarily proven facts. This is partly because science did not have the technology needed to study the disorder. Until now.

In a partnership with Argonne National Laboratory and the U.S. Department of Energy (DOE), Professor Mizutani and his team used the latest, groundbreaking technology in the world to, as Mizutani put it, to

“… analyze the brain and see how it is constituted differently.”

Current Imaging Technology

Analyzing the brain through x-ray technology isn’t new – that’s precisely what computed tomography (CT) scans do. However, these incredible machines aren’t powerful or advanced enough to zoom in on brain cells as closely as needed to provide definitive answers about schizophrenia.

Brain cells are composed of around 100 billion neurons and glial cells. Neurons are the main focus of the research, and they range in size from 4 microns (.004 mm) to 100 microns (.1 mm) in diameter.

Even though CT technology has now evolved into micro-CT technology, these machines still can’t image smaller than 100 microns. You can now see why studying schizophrenia in-depth has been an issue – even the most advanced imaging devices can only see down to the largest neurons.

The Latest Imaging Technology Comes to the Rescue

Argonne National Laboratory has special equipment they call the Advanced Photon Source (APS). They have machines known as beamlines that provide high-powered imaging capabilities well beyond those of micro-CT devices. Currently, the group operates four beamlines – the High Energy tomography beamline, the Multiscale Full-Field Imaging beamline, 2-BM, and 32-ID. Professor Mizutani used beamline 32-ID for his research.

Beamline 32-ID is currently capable of providing full imaging of particles as small as .025 microns. There are only a few places in the world that offer imaging resolution of this caliber. Even still, APS is working to make it even more efficient. Research and development are currently happening to increase this imaging to .015 microns.

While beamline 32-ID provides a closer look at neurons than was ever before, it was still challenging to look at the neurons in the way that Professor Mizutani needed to. The neurons needed to be followed for several millimeters, but the field of view of beamline 32-ID is only 50 microns wide, about the width of a human hair. While they were able to see the neurons relatively clearly, they had to devise a way to essentially create a moving x-ray.

The Study and What the Team Discovered

Despite the difficulties and, interestingly, the limits of the most advanced imaging machine in the world, Professor Mizutaki’s team was able to complete their research and found fascinating results. In order to understand the significance of the results, let’s look together at an overview of the findings.

To start, they used post-mortem brain samples collected from four healthy patients and four schizophrenic patients. These samples happen to be the same samples they used in a previous study into Brodmann area (BA) 24.

Side note:

Brodmann areas are named after the German neurologist Korbinian Brodmann. He mapped out 52 distinct regions in the brain according to their cytoarchitectonic characteristics. Although he conducted his work in the late 19th century, this brain map remains relevant and useful today.

Previous research

In the previous study, they looked at the structure of the neurons. They found that the curvature of neurons was uniquely individual among all subjects. However, they found an extraordinary difference in the schizophrenic samples.

In this study, they focused on BA-22, comparing the healthy brain samples’ structures to the schizophrenic ones once again. Though the structures of the neurons were unique in each individual, researchers also found consistent differences between the healthy samples and the schizophrenic ones. They were able to see the differences more clearly in this study. These differences were:

Fatter tails in the schizophrenic samples (neurons all have tails on one side).
Rough, torturous surfaces on the schizophrenic neurons vs. smooth surfaces on the healthy ones.
The schizophrenic neurons were significantly more curved than those of the healthy ones.
The healthy neurons were thicker than the schizophrenic neurons.

According to Mizutani, this is evidence that there is some association between these neuron structures and schizophrenia. He states they need further studies and more advanced technology (discussed below) to figure out the precise association.

How This Information Can Help with Diagnosing Schizophrenia

The research done by Professor Mizutani and his team is far from the point of being usable in any practical form. Still, it is a significant advancement in understanding the disorder and how it works. The hope is that after further research of this nature, scientists will be able to use imaging to diagnose schizophrenia rather than behavioral guesswork.

The team is planning to expand this research after the APS upgrades beamline 32-ID. The upgrade will make the beamline 500 times brighter so researchers will be able to capture synaptic connections. According to Vincent De Andrade, the physicist in Argonne’s X-ray Science Division, this will be the “holy grail for a comprehensive mapping of neurons.” If they can accomplish this feat, the possibilities would be endless. Some even speculate that they might be able to prevent or cure the mental disorder one day.

The research was initially published in the Translational Psychiatry journal on January 14, 2021.

Final Thoughts on Diagnosing Schizophrenia

The current methods of diagnosing schizophrenia can only happen after the person has the mental disorder. Since the disease seems to show up in people during their late teens to early twenties, it would be great if scientists came up with a way of diagnosing schizophrenia before then. This could lead to the possibility of stopping the disorder in its tracks before it gets worse.

It might be a stretch to hope for a cure – technology is probably light years away from being able to assist with this – but it’s reasonable to expect for better treatments. All you can do right now is take Professor Mizutani’s study as a win and keep hoping for the best.

5 Yoga Poses for Anxiety Relief

March 4, 2021 by Power of Positivity

Do you struggle with anxiety? If you find the debilitating pains of your angst controlling your life, then you may find comfort in knowing that you’re not alone.

According to the National Institute of Health, 19.1 percent of the population is plagued by anxiety.

Another shocking statistic is that females often have this issue more so than males—ways to combat this mental health concern range far and wide. However, there are natural ways to combat this issue that don’t come with side effects and big price tags.

Yoga is becoming a popular choice for those who want to battle their anxiety. Not only are these gentle movements good for grounding and focus, but they can help fight mental illness. According to Celebrate Yoga, this ancient practice has been around for more than 5,000 years, and some speculate that it’s been used for more than 10,000.

The fascinating thing about yoga is that, unlike other exercise programs, this one gives you a chance to slow way down. When you are attentive and listen to what your body is telling you, you can begin to unravel your troubles. During this time, you will gain strength for your journey and develop a deeper understanding of life.

Yoga Combats the Struggle with Anxiety

Each move you make helps you center, process the things life brings your way, and absorb the blows you experience. To understand how yoga can work for you, you must know that three aspects come with stress. When your body is stressed out, it affects your body, mind, and breath. So, it’s a multifaceted problem that needs to be addressed.

When you learn various yoga poses, you will learn how to calm yourself without the need for harmful self-medication tactics. You will also learn how to increase your focus, improve your balance, and obtain a relaxed state. Yoga is one of the best exercise methods for effective stress relief, and once you learn how to use these poses properly, you will learn how to be more positive.

If you struggle with anxiety, then you should know that yoga can help you in the following ways:

Relieves tense muscles
Encourages grounding
Sends your breaths to the areas where most of the attention is needed
Lowers your pulse
Lowers blood pressure
Eases your respirations
Eases pain
It helps to regulate your stress response.
Improves your body image
Enhances your confidence levels
It helps you understand how your body works.
Enhances endurance
Balances your mental wellbeing
Lowers glucose levels
Improves lipids
Eases depression
Encourages a greener lifestyle
It puts you on the path to being healthier.

Yoga Poses for Anxiety

If you think this could be a viable way for you to help in the struggle with anxiety, here are a few poses you can use for your journey towards better mental health.

1. Breath of Fire

When you’re anxious, nervous, in severe pain, or experiencing any sadness, then the breath of fire is an excellent pose to use to get control over your breathing. Since it uses various breathing exercises, it teaches you the proper ways to inhale, hold your breath, and exhale.

This pose is part of Kundalini yoga, which involves singing and chanting along with specific breathing practices. This pose can help you achieve a Zen state by lowering your stress levels as it decreases activity going on in the sympathetic nervous system.

There are several positions to this pose, and they each should be done for between 1-10 minutes each. Your experience level will dictate how long you can hold the stance, and those new to yoga will discover that lying on the ground makes it easier.

•Lie flat on your back on a mat.

•Lift your head and heels simultaneously. Make sure to get your feet about six inches from the floor.

•Keep your eyes on your toes as you move them so that they point away from your body.

•Turn your palms facing downward and put your arms alongside your legs. However, you must make sure that your arms don’t touch your legs.

•Now, start rhythmic breathing to complete the breath of fire.

•Close your eyes tight and picture your troubles melting away. Inhale deeply, then slowly exhale through your nose. If you’re doing this correctly, you will feel your navel go in and out with your breathing.

•Keep doing these breathing exercises while keeping your body still. If you do things correctly, you should be doing about one breath per second.

2. Child’s Pose

If you struggle with anxiety, you probably have tension and muscular pains in the shoulders, back, hips, and neck. Most people go back and forth between other poses and this one as it tends to be calming. Whenever you feel stress come over you in waves, then the child’s pose is best for you.

•Get in a position on all fours like an animal.

•Now, slowly bring your hips backward until they are aligned with your heels.

•Move your body forward while keeping your hips shifted towards the back.

•Place a pillow in front of you on the floor, and rest your forehead on this cushion.

•Now, slowly shift your arms and make sure there are palms upward lying beside your legs.

•Start breathing deeply by inhaling, holding for eight breathes, then exhaling slowly through the nose.

3. Bridge Pose

Some of the older yoga instructors called this position the “muscle of the soul.” Your hips are crucial to keep your body walking and moving. The hips connect the central nervous system to the legs as well as the diaphragm.

Consequently, this is where you will find most of your struggles with anxiety manifesting as aches and pangs. Thankfully, this position can help.

•Start by gathering a mat and lying on the floor with your back on the mat.

•Bend your knees slightly.

•Now, you want your elbows to be at 90 degrees, so bend them until you achieve this angle.

•Place your feet on the floor and press downwards; you should also squeeze your glutes while you slowly lift your hips slightly.

•Now, do a hamstring-like movement by drawing your heels towards your backside. Hold this stance while breathing for five breathes, and repeat 3-5 times.

4. Meditation

Did you know that meditation and yoga are intermingled? Meditation has been around since 1500 BCE, according to Mind Works, and it was often used in Hinduism as a practice of the mind. Using meditation helps you to center yourself as well as bring a sense of calm to the body.

It’s an excellent way to control stress. To effectively do this ancient art, all you need to do is focus your mind on anything but your troubles. If you struggle to learn this technique, most beginners start by just watching themselves inhale and exhale.

Find a position that you feel most comfortable in and close your eyes tight. Now, you want to start breathing in slowly to the count of five, and then you must exhale slowly to the count of five. With each breath in and out, you will feel stress and anxiety leave your body.

All that extra oxygen you’re bringing into your being is enhancing your brain’s thought processing ability.

5. Supported Bridge Pose

For this maneuver, you want to be in the bridge pose, but modify it so that it’s in a more supportive way. Using this stance can help you eliminate head and body aches as well as anxiety and depression. There are many variations to this pose, so you want to find the one that works best for you. The most common stance is as follows:

•Get on the ground and lie flat on your back.

•Bend your knees until they’re at a 90-degree angle.

•Press your feet into the ground as you slowly lift your hips from the floor.

•If you have a problem with your back hurting, it’s okay to put a pillow or bolster underneath your hips to support this area.

•Breathe in and out while staying in this position for 3-5 minutes.

Final Thoughts on Trying Yoga to Beat Your Struggle with Anxiety

Yoga is excellent for all skill levels as it can be modified to fit your needs. It can bring you relief from your anxiety and stress and promote an overall good mental wellbeing. This art has a history of using meditation and breathing exercises to lower cortisol levels and get the body some much-needed relief.

To enhance your session and further lower your struggles with anxiety, try burning some candles or incense during this time. Some even create a small altar with these items where they lay down their troubles.

It’s also common to use essential oils to help induce a calm state. Oils like lavender, bergamot, patchouli, valerian, and lemongrass help ease stress and anxiety.

Your struggle with anxiety doesn’t have to win. You can learn practical coping skills that can help you overcome this widespread mental health issue.

8 Exercises to Help You Sculpt Your Abs Into A Six Pack

March 4, 2021 by Power of Positivity

Are you tired of a protruding gut and unsightly love handles when you want a six-pack? Now is the time to consider changing your lifestyle to eat better and exercise more.

An article published by the National Institute on Aging says that not only can exercise get your body in shape, but it can also make your daily tasks a little easier.

Eight Exercises to Sculpt Your Six Pack

Do you eat a healthy diet where you eat fewer carbohydrates and eat more protein? It’s just as essential that you hydrate properly. If you want to do more to sculpt your ab muscles, here are some exercises to consider:

1. Basic Sit-Ups

What would high school gym class be without sit-ups? Along with push-ups, sit-ups are iconic exercises that you learned as a kid. Use that knowledge to strengthen and tone your ab muscles and eliminate the love handles you despise.

Lie flat on the floor or a mat.
Bend your knees but keep your feet on the ground.
Support your neck by placing your hands behind your head. You can also cross your arms over your chest.
Now, engage your ab muscles by pulling them in toward your backbone while gently inhaling.
As you exhale, bring your chest off the ground until your shoulders are a couple of inches from the floor.
Try to keep your chin up and your neck as straight as possible. Hold this second position for up to three breaths.
Lower your body slowly back to the first position but keep your abs engaged for the next rep.
Remember to stay mindfully breathing the whole session. Repeat these steps for at least 10-15 repetitions.

Try to keep your neck straight and supported with your hands so you don’t strain it. Also, perform the moves at a slow and smooth pace for optimal benefits. Don’t bring your shoulders up to high, or you can strain your back.

2. Deadlifts

You will need barbells of appropriate weight and protective gloves. You needn’t be a champion weightlifter to reap the benefits of deadlifts. While lifting barbells from the ground help build muscle mass and strengthen your arms and core, they also benefit your six pack.

As your body gets used to the exercise, you can increase the barbell weight for more challenges.

Stand in front of your barbell with your feet aligned under each shoulder and your toes under the bar. You can angle your feet or position them straight. Try to keep your heels flat on the floor. Aim to keep your head and back in a neutral position.
Now, exhale deeply while bending into the squatting position. Although your back may arch slightly, you don’t want your spine or shoulders to be rounded.
Position your grasp on the bar right outside of each knee. Your grip can be overhand or underhand, whichever is most comfortable. Some barbells have curves for proper hand placement.
Use your upper leg strength to push upwards and lift the barbell as you exhale. It’s imperative to remember not to raise your hips and use your back for this lift.
The maximum lift height for a deadlift is thigh level. You won’t be lifting the barbell any higher like an overhead press.
Lower the barbell to the floor back into the starting position. It’s normal to feel the tension in your legs, shoulders, and six pack when you lift. However, stop immediately if you feel any pain in your back or hips.
You can start with 3-5 repetitions and increase.

Weightlifting exercises like deadlifts can burn fat and give you a ripped six pack. When you eat fewer carbohydrates and more protein, you will notice even more benefits.

3. Cycling Crunches

This fun exercise blends the classic crunch with cycling motions. Not only will your six pack get a good workout, but it can strengthen your legs and eradicate those irritating love handles.

Lie flat while bending your knees. Keep your feet balanced on the floor with your hands supporting the back of your head.
Breathe in to contract your ab muscles and feel them supporting your spine.
Smoothly pull your shoulders back and raise your knees to form an approximate 90-degree angle.
Bring your feet up from the mat.
As you slowly exhale, bring your right knee up towards your right shoulder while you
Straighten your left leg. Both legs should be lifted higher than your hips.
Feel your six pack engage as you rotate your torso to touch your left elbow to your right knee, making a bike pedal motion.
Keep breathing mindfully as you alternate to the left side, bringing your left knee up toward your shoulder to touch your right elbow.
Continue these steps for 10-15 repetitions and three to four sets.

Try not to strain your neck as you rotate your torso. If you can’t touch your knee to your elbow, extend it as far as you can without pain.

4. Ab Wheel Rollout

According to a study published by the Journal of Strength and Conditioning Research, ab exercises like this can increase your muscle endurance. Wheel rollouts benefit your arms, six-pack, and oblique muscles.

It would be best if you had an ab roller for this maneuver. You can also utilize a barbell.

Kneel on both knees on your exercise mat. Position your ab roller in front of your body.
Lean your torso down and grasp the ab roller handles on both sides.
As you exhale, tighten your core, and slowly roll the wheel forward. Keep going until your arms are straight and your body is parallel to the mat.
Maintain your ab muscles tight, and bring the wheel back to the starting position, while keeping your back straight.
Aim to do 10-15 repetitions.

You can gauge how far to stretch your body by what makes you feel comfortable.

5. Squats

Here’s another great ab builder for all fitness levels. You don’t need any equipment, and you can modify it as needed. Squats benefit your back muscles, hips, upper legs, and abs.

Stand on your mat with your feet about shoulder-width apart.
As you inhale, tighten your abs, and smoothly bend your knees until your body is in a squatting position.
Try to keep your head up and your torso straight. You can also stretch your arms out to keep balance.
Bring your body slowly into the starting position without locking your knees. Try for 1-3 sets of 10-15 reps.

Feel free to modify this exercise by using a sturdy chair.

6. Exercise Ball Rollouts

If you want to have a “ball” while sculpting your ab muscles, this is the exercise for you. It works like the ab wheel rollout, except you use a stability ball.

Kneel on your mat and position the ball within arm’s reach in front of you.
Make a loose fist in your hands. Rest your forearms and hands-on top of the ball, keeping your elbows bent at a 90-degree angle. Your body and back should be straight.
Now, use your hands to roll the ball forward while your arms and body stretch straight out.
Look straight ahead and move smoothly and slowly. Stretch out until your chest almost touches the ball or as far as you can reach. Take 2-3 breaths in this position.
Reverse the steps slowly as you bend your elbows and roll the ball back to you in the starting position.
Keep your abs engaged and your hips straight.

Stability balls come in different sizes. Pick the size that’s most comfortable for your skill level. The larger the ball, the easier the exercise.

7. Cable Rows

Cable rows are a popular exercise that can strengthen your shoulders, arms, and sculpt your six-pack. You can adjust the weights according to your skill level. You may also notice benefits for your forearms.

If you don’t have a rowing machine, you may sit on your yoga mat and use dumbbells, mimicking the rowing motion.

Sit comfortably in the seat of the cable row machine and grasp the handle with both hands.
Pull the handle toward you as you lift the weight.
Try to keep your spine straight and keep your ab muscles engaged.
Don’t lean forward as you bring the weights back to the starting position.
Keep this up and down rowing pattern while keeping your hips flexed, back straight, and abs engaged.
Your goal is between 10-15 reps.

As you become stronger, adjust the weights for more resistance. Stop immediately if you have pain in your shoulders or back.

8. Toe Touches

Even an exercise as simple as touching your toes can bring you the results you want in your ab and back muscles.

Stand normally on your mat with your feet facing forward until your ankles almost touch.
Inhale as you slowly bend to touch your toes or as far as you can reach. Keep your abs tight as you bring your body back to the starting position.
Try not to curve your back as you bend.

Stretch only as far as you can comfortably. You can up the resistance by touching the floor instead of your toes. You will trim your waistline as well as increase your flexibility and balance.

Final Thoughts on Sculpting a Six Pack

If you want a six pack and to go with a new leaner body, then you need to incorporate an exercise regimen. You must hydrate your body to replace any fluids lost during the workout. In time, your body will feel better, and your self-esteem will also improve.

8 Indoor Activities That Boost Mental Health

March 4, 2021 by Catherine Kakenya

Recently more and more people have had to work from home. Having a work-from-home career is a blessing, but solitude can weigh you down if you don’t take care of yourself. If you work from home, do online studies, or wait for this to blow over, here are some fun indoor activities. These things will help keep your mind off it and boost mental health.

Try These 8 Indoor Activities to Boost Mental Health

These activities engage your brain by challenging you to learn new skills.

1 – Train or Adopt a Pet.

Before this season, most of us haven’t had time to train our pets as we would love them to act. Now is the time to do that. At times, I had a cat that could decide to pee and poop behind the couch (very gross, to be honest), and if I still had him, I sure as hell would train him now that I have the time.

Go online and find some basic lessons on training your dog or pet. You could also buy supplies online to help with the process. Not only will teaching your pet help you concentrate on something positive, but you will also get a chance to connect more with them.

Training your pet will also reduce your stress levels about how to handle them. You will get to understand each other more and make each other’s life easy.

If you don’t own a pet, I know you’re wondering why having one is even a necessity. During these challenging times, we have seen a spike in anxiety and stress levels. Owning a pet helps in reducing anxiety, stress, depression, and heart health.

In a study, 76 people who had recently acquired a pet (dog or cat) were against 26 people who didn’t own a pet. The study went on for ten months. Minor health problems decreased in pet owners in the first month. This effect in dog owners remained for the next ten months.

Dog owners also got more exercise done as they needed to walk their dogs. The results proved that owning a pet could significantly impact your physical and mental well-being, and sometimes it is long-term.

2 – Catch Up With Friends and Family

If you’re staying too far away from family, make it a routine to call them up and check-in to see how they are doing. It doesn’t have to be a daily routine (i know some people would find this to be tasking), maybe once a week.

Communicating with your loved ones will make you stop stressing and concentrate on those happy moments. Just make sure you’re communicating with those family members who aren’t hostile and make sure they make you feel good.

Studies show that communication with people helps in reducing stress, anxiety, and depression. Talking to our loved ones also helps with the same, only if they aren’t toxic.

If you don’t have friends or family members who are friendly, it’s high time you made friends. Join online communities for activities you enjoy doing or are a part of, and you won’t regret it (I mean, what do you have to lose?). You will feel connected and have a new set of friends with the same interests at heart.

3 – Explore Your Creative Side

Do you remember when you loved singing, dancing, painting, gardening, crafting, or any other leisure activity? I know life got in the way, but now, you have plenty of time to get back to doing these lovely things that make you feel like sunshine.

Grow those herbs in your balcony (pretty sure your Pinterest is full of those!). Make sure to explore that creative side of yourself and make it even better. You could check tutorials on youtube or take a free course on the craft you love.

When we do activities we enjoy, our brains settle down and concentrate on them. By doing this, we keep our mental health in check. According to studies, a creative activity like drawing is beneficial for our cognitive functioning.

When you grow that herb or vegetable garden, it will be beneficial to have fresh organic food in your house. Apart from you eating healthily, you’ll also get to learn new things like composting.

Whatever that activity you love is, re-learn and explore it. Who knows, you might even find yourself be at it and consider it as a career. You won’t know if you don’t try.

4 – Exercise Will Help Boost Mental Health

Remember those few pounds or kgs you needed to reduce? Now’s the time to do that. You don’t have to have a gym membership to do that. Recently, we’ve observed so many qualified trainers come up with exercise routines and videos on youtube to help out people.

Join one of those programs and make yourself proud by reducing the few pounds you’ve added during this period of staying at home. If you’re like me and all you love doing is walking back and forth from baking goodies, maybe try rewarding yourself with a cookie after working out (I know I do). On days I haven’t worked out, I feel pretty bad because I don’t get a treat or dessert.

Exercising also reduces stress hormones in your body, which makes you stop feeling overwhelmed or stressed up. We release endorphins when working out. Endorphins are the “feel good” hormones that improve mental health.

5 – Learn a New Skill or Course.

Since the onset of the virus, there have been very many online courses provided online for free. Take a class or pay for one if you can afford it. You could advance your career or learn something you’ve never had time to learn.

Youtube is also a platform with many tutorials for skills you might love. Check out some of those, learn them, and put them to practice. By the end of the month, you could find yourself with a new carpet, painting, scarf, or even be able to remodel your pantry.

6 – Declutter everything.

How long have you had those clothes and shoes that don’t fit? I’m sure it has been long enough. Declutter your closet, fix those clothes that have holes but you still treasure. Give away or donate clothes that no longer fit.

If you still are a bit queasy about donating them, you can sell them online. There are a few websites that let you sell clothes you’ve worn.

After decluttering your closet, you’ll find enough space to put your new clothes and also buy clothes. Having an entire wardrobe of clothes sometimes hinders us from buying new ones even though most clothes aren’t fitting or wearable.

Declutter your social media platforms too. Look at the people you follow and see if you ever benefit from their content or not. Unfollow unhelpful pages and start following new ones. Create a theme for your page if possible. Download a new app and try to figure it out. You might end up loving it.
Declutter your shelves, drawers, and medicine cabinets. Get rid of expired make-up, creams, and medicine. Rearrange them and clean the cabinets.
Thoroughly clean your house. Remember those places you always meant to clean and never had the time to do it? Now’s the time to clean them. Make your home sparkling clean the way you’ve always wanted it.

7 – Selfcare

If you’re like most people, it means you probably go even months to a year without scrubbing your face or masking it. Now it’s time to try doing something for yourself. Do homemade masks for your hair and face.

To make this whole process a journey, find some pins (on Pinterest) about hair masks, face masks, wax, and any other interest you have and start doing them from scratch. The whole process is tiring and annoying as you will fail a couple of times, but the result will make it feel worth it.

Also, do your manicure and pedicure. You will feel better and look better, especially since going to the salon is off-limits. Polish your nails too. You can get yourself some bold colors and decorate your nails as much as you want. The whole process will help you de-stress.

8 – Meditation and Yoga

If you’re a prominent critic of meditation and or yoga, hear me out. They are the best. Yoga helps your brain slow down and concentrate on the poses you’re taking at the moment. Also, in yoga classes, whether online or physical, you are encouraged to breathe in and out.

Can you imagine doing a downward dog, breathing, and also being stressed out? (Me neither). Yoga will also help you get flexible and toned. So if you’re too lazy to do regular exercises, yoga is the way to go.

Meditation is a tool that has been in use for years. According to studies, meditation has been to show a bit of decrease in stress. Another study conducted showed that transcendental meditation helps in lowering anxiety, especially in patients with high anxiety.

Meditation also promotes emotional health by reducing depression. In a study, the results showed that people who had mediated had fewer negative thoughts than those who hadn’t. Trying any of the above would be of massive help to your mental health, hence worth trying.

Final Thoughts on Trying New Indoor Activities to Boost Your Mental Health

It is hard being indoors when you were used to the outside. But there are so many things you can do indoors and not see this as an issue. These activities will help you improve yourself while you boost your mental health.

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

Every day is a day to shine. Shine on!