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15 Causes of Ringing in the Ears (And How to Fix It)

January 9, 2021 by Sarah Barkley

Many people experience ringing in the ears, which is also known as tinnitus. Some people experience ringing only occasionally, while others experience it non-stop. Figuring out the cause of the ringing ears is key to figuring out how to fix it.

When you experience this ringing, it is because the small hairs in your inner ear have been damaged. The level of damage done will determine how long the ringing lasts. It can occur in both ears or only in one, and it can be constant or occasional.

Whether this is a common problem for you or if it’s been a one-time issue, you know how annoying it is. Not only is it annoying, but it can seriously interfere with your life if it becomes too bad. It can become hard to hold a conversation or focus on a task, resulting in many issues.

Tinnitus isn’t life-threatening, but it can have damaging effects on your life. From interfering with your life to simply annoying you constantly, it is best to figure out the cause and fix it.

Causes of Ringing in the Ears

1. Injuries in the Head or Neck

Even a little stress in your head or neck can cause tinnitus, so injury is a sure cause. This is because the head and neck connect to your ears and hearing. One way to know if this is the cause is if the ringing is only in one ear.

Some of the head or neck injuries that can cause tinnitus include being in an accident or hitting your head. Sports injuries from high-contact sports are often a cause of head injuries, too.

2. Long Exposure to Loud Noises

Being exposed to loud noise for an extended time can cause ringing in the ears. If only one instance of exposure, your hearing will likely go back to normal relatively quickly. On the other hand, if exposure to loud noise is a habit, the ringing could become permanent.

3. Otosclerosis

One cause of ringing in the ears is osteosclerosis when the middle ear’s ossicles harden.

4. Blood Pressure Issues

Anything that causes your blood pressure to vary can cause tinnitus. This could include anything from stress to hardening arteries. The blood vessels near your ear aren’t as stretchy, so abnormal blood flow can cause the annoying sound you hear.

5. Sinus and Ear Infections

If you are prone to sinus infections, ringing in the ears could indicate that you have one. This could also happen if you have had a cold because there is pressure in your sinuses then, too. Usually, the ringing will go away pretty quickly if this is the cause.

6. Built-up Earwax

Earwax obstructs the ear canal, causing swelling and irritation of your eardrum. This can cause ringing in the ears if it becomes too bad.

7. Jaw Problems

If your jaw is injured or altered in any way, it can cause your ears to ring. Whether or not this alteration or injury is permanent will often indicate how long the ringing will last.

Another jaw issue that could cause the ringing sound is temporomandibular joint (TMJ) problems. This joint is located where your jaw meets your skull. If you experience pain or a popping sensation in that area when you talk or eat, your TMJ might be a problem.

TMJ problems affect your hearing because it is close to your ear. Your middle ear and TMJ share some of the same nerves and ligaments, making it a direct link.

Ear Specialists Explain Why You Should Stop Cleaning Ears With Cotton Buds

8. Ménière’s Syndrome

Any change in your inner ear bones can cause ringing in the ears. One of those changes is a disease called Ménière’s syndrome. This syndrome leads to episodes of vertigo (or dizzy spells), hearing loss, and ringing in the ears.

9. Growing Older

As you get older, your hearing diminishes. This can lead to a high-pitched ringing sound or buzzing. Normally, this will happen to both ears simultaneously, but it can occur in only one ear.

10. Caffeine

Your caffeine habit could be a cause of ringing in the ears. If you often drink coffee, soda, tea, or energy drinks, your blood pressure can significantly increase. As explained before, changes in your blood pressure can cause tinnitus.

When too much caffeine causes your blood pressure to increase, you may notice the ringing. Try cutting back and see if it helps. Or, think back on how much caffeine you have had when you experience the ringing sound.

11. Certain Medications

Some medications can cause you to experience a ringing sound in your ears. Plus, the higher dose you take, the more severe the ringing will be. The medications that may cause ringing include:
-antidepressants
-antibiotics
-water pills
-aspirin
-diuretics
-NSAIDs
-cancer drugs

12. Being Congested

No matter the cause of your congestion, it can cause tinnitus. The congestion can be because of allergies, ear infections, sinus infections, or a common cold. You can rest assured that if this is the cause, it will likely go away on its own.

13. Your Diet

Consuming too much sugar can cause tinnitus or make the symptoms worse. A shocking study showed that up to 92% of people with tinnitus had too much sugar, making it a common cause. This isn’t to say that you shouldn’t have sweets, but instead, limit it to an occasional treat.

Another part of your diet that could cause tinnitus is salt. If you consume too much salt, your blood pressure will skyrocket, causing ringing in your ears. Limit salt whenever you can, and avoid adding extra to your food before eating.

14. Tobacco and Alcohol

Two vices for many people, tobacco and alcohol, can cause your ears to ring. Any tobacco product that contains nicotine causes ringing because it raises your blood pressure. Plus, it causes the oxygen traveling to your ears to decrease, worsening the ringing issue.

Alcohol also causes your blood pressure to rise. The more you drink, the more your blood pressure will increase. So, if you do consume some alcohol, make sure you don’t over-indulge.

15. Stress, Anxiety, and Depression

Being stressed, anxious, or depressed can cause your ears to ring. Then, as stated before, some antidepressant medications also cause ringing in your ears. With the two of these problems both causing ringing, it can be hard to find an end to the annoying sound.

How to Fix Ringing in the Ears

Experiencing ringing in the ears is never enjoyable, and when it continues or gets worse, it becomes unbearable. Plus, it can cause fatigue, inability to concentrate, sleep problems, memory issues, and irritability. With this being the case, you must find a way to stop the tinnitus for good.

Avoid Loud Noises

Keep your headphones at a healthy volume, and turn down your speakers. When you go to loud events, consider wearing earplugs to avoid damage and ringing.

Consume a Healthy Diet

Limit sugar and salt intake to help keep blood pressure under control. Save treats for special occasions, and avoid adding table salt to your meals. Making these small diet changes will help stop the ringing.

Avoid Stress and Learn to Cope with Stress

You should avoid stress whenever possible and limit your exposure to things you know trigger it. Since you can’t completely avoid stress all the time, you must learn healthy ways to cope with stress, too. Some way to reduce stress include:
-exercise
-spending time on hobbies
-therapy
-deep breathing techniques
-meditation
-massage

Consider Hearing Aids

This option won’t work for everyone, but if you are dealing with age-related hearing loss causing tinnitus, it might. Wearing hearing aids won’t only reduce or stop the ringing sound, but you’ll be able to hear better. It is beneficial no matter which way you look at it.

Have Your Doctor Clean the Wax from Your Ears

You must have a doctor remove the earwax so that you don’t cause damage or make it worse. Doctors have special tools to use for this, making it safe and easy.

Limit Your Caffeine Intake

Consider skipping that second (or third) cup of coffee in the morning. You could also cut soda out of your diet or switch to decaf tea. Limiting caffeine will help your ringing ears immensely.

Try Acupuncture

A form of alternative medicine, acupuncture involves inserting needles into specific areas of your body. All of the areas help with different ailments and conditions, and it might even help with tinnitus.

Final Thoughts on Causes of Ringing in the Ears + How to Fix It

Ringing in the ears is an annoying problem to have, but, in most cases, it can be fixed. The first step is to figure out the cause of tinnitus and then learn how to fix the problem.

Once you can figure it out and fix it, you will be able to live a more joyful, concentrated life. The annoying ringing sound won’t be filling your mind anymore. Plus, if you fix the issue, you may feel better overall.

Science Reveals 15 Things That Help Reduce Eye Fatigue

January 9, 2021 by Power of Positivity

Do you often feel a burning sensation and weakness in your eyes? Is your vision blurry, and do your eyes feel itchy? You may be experiencing eye fatigue.

From the moment you awaken in the morning, your eyes stay busy absorbing colors, shapes, and movement for your brain to interpret. With the added burden of reading and technology, it’s no wonder your eyes are exhausted.

Ways to Fight Eye Fatigue

If you’ve had your share of eye strain, there are ways you can remedy it. Of course, any chronic or severe vision problems should be referred to your primary healthcare provider. Here are some ways you can help your eyes every day.

1. Give Your Peepers a Break

If you have a job that requires closeup reading and computer tasks, your eyes can be going full strength for eight hours or more. Even at home, you can put undue pressure on your peepers when surfing the internet, watching TV, reading, or playing video games. When do your eyes get a break?

Just like every other part of your body, your eyes need a little rest between tasks. Consider using a timer as a reminder. Set your timer to sound every 20 minutes. The recommended 20-20-20 rule means rest every 20 minutes and focuses on something at least 20 feet away for 20 seconds.

2. A Little Drop Will Do You

Another great way to ease eye fatigue is to use eye drops. Sometimes, your eyes get tired, dry, and itchy because they are overworked, and the room’s atmosphere is arid. Consider using simple over-the-counter eye drops to lubricate your eyes.

These drops can also gently flush away any microscopic dust or irritants that are bothering you. Some are formulated to reduce redness, and some add extra lubrication. Keep a bottle handy at work, home, in the car, or your purse.

3. Remove Your Contacts at Night

Isn’t it amazing that actors in movies and soap operas awaken in the morning with perfect hair, makeup, and shiny contacts? That’s Hollywood and not reality. In the real world, you can jeopardize your vision health by sleeping in your contacts.

Just because your contacts say “extended wear” doesn’t mean they’re safe for a night of slumber. According to an article published by the American Academy of Optometry, sleeping in contact lenses can deprive your eyes of oxygen and cause eye infections and corneal ulcers.

Reduce eye fatigue, minimize your risks of infections, and remember to take your contact lenses out before you nap or retire for the night. It’s also a good practice to wash your hands before touching your eyes to remove the contacts. Always remember to keep your lenses in a sterile saline solution overnight.

4. Consider Wearing Reading Glasses

Whether you do a lot of reading for work or pleasure, it keeps your eyes busy. If you must strain to see the print, you can wear your eyes out quickly. You may encounter headaches and substantial eye fatigue.

According to guidelines published by the American Academy of Ophthalmology, you should have a complete eye exam by at least age 20. When you get into your 30s, they suggest that you have at least two. But what if tests conclude that your eyes are healthy, and you don’t need prescription lenses?

As you get older, you may not need glasses, but you may still have problems reading print. In that case, consider buying a pair of reading glasses. You can find them in most of the styles that you like with the lens strength you need.

When you wear these glasses for reading, your eyes don’t need to strain, and you can reduce eye fatigue. Most department stores and pharmacies sell brands at different prices to fit your budget.

5. Get Enough Sleep

Do you get enough sleep at night, or do you toss and turn and watch the clock? An article published by the American Sleep Apnea Association reports that 50-70 million people in America have sleep issues. At least 11 percent of Americans say they don’t get enough sleep each night.

Did you know that sleep deprivation can also affect your eyes? Not getting enough sleep can leave your eyes bloodshot and blurry. Additionally, sleep deprivation can cause eye cramps, spasms, and lead to vision disorders over time.

For optimal health and kindness to your eyes, try to get enough sleep every night. Adults need at least seven hours of rest. If you’re not getting enough sleep, it may be the culprit for your eye fatigue.

6. Be Tech Savvy

Do you feel eye strain when you are working on your computer or another technical device? You may be experiencing what vision experts call digital eye strain. A press release from the Vision Council states 80 percent of American adults use digital devices at least two hours or more each day.

The report cited other statistics, such as six out of every ten American adults reporting digital eye strain. This condition’s symptoms include eye strain, blurry vision, dry eyes, headache, and neck/shoulder pain, per the report.

According to an article published by the American Academy of Ophthalmology, so-called computer glasses don’t help eye strain. Instead, they recommend that you use a matte screen on your monitor to reduce the glare, sit an arm’s length distance from it, and take regular breaks.

Additionally, you should consider using blue light glasses as they’ve been proven to be beneficial.

7. Blink Frequently

Most people ignore how many times they blink. This rapid eye movement keeps your eyes lubricated. When you are staring at a book or a computer, you need to blink more often to reduce possible eye strain.

Avoid screen fatigue with these easy tips.

8. Let There Be Light

When you don’t have enough light in the room, your eyes must work harder to see print. After a while, bad lighting can give you a headache and eye fatigue. When you are reading or using technical devices, be sure to do it in a well-lit area.

9. Give Your Eyes a Massage

Your eyes do a lot of work for you every day, so naturally, they would appreciate a little pampering. The next time they feel a bit strained, consider giving your eyes a massage. Start by rubbing your hands briskly together to produce a little heat.

Then, gently massage your closed eyes for a few moments with your warm hands. You can also lightly cup your hands over your closed eyes and just allow the warmth to soothe them. Do this every 20 minutes or so when you are working.

10. Remember Your Vitamins

Just like the rest of your body’s organs, your eyes need proper nutrition to be healthy and function optimally. The American Optometric Association recommends eye-healthy foods that are high in essential vitamins and minerals. These include Vitamins A, E, C, zinc, essential fatty acids, and lutein.

11. Try Eye Exercises

Your eyes can benefit from regular exercise the same way the rest of your body can. Consider doing a few exercises while you are taking a little break from reading or technology. First, focus on something about 20 feet away for 20 seconds, then focus on something close for another 20 seconds. Try to do at least ten repetitions.

12. Optimize Your Workstation

How friendly is your workstation to your eyes? Your computer screen should be about 20-24 inches from your range of vision. The center focus of your monitor should be about 10-15 degrees below your eyes. Not only can this position help minimize eye fatigue, but it can also reduce strain on your head and neck.

13. Check Your Air Quality

When your workspace’s air lacks enough moisture, your eyes are more prone to dry out as well as burn and itch. Consider using a small humidifier that will produce some welcomed relief. If you have allergies, you may consider a HEPA air filter to clear toxins and other microscopic allergens that can affect your eyes.

14. Forget the Fine Print

There’s a good reason that most clauses and conditions on advertisements and contracts are written in the fine print. It isn’t easy to see, and some people may just ignore it altogether. The fine print may be important on legal documents, but you can forget it when it comes to other reading sources.

Modify your computer settings to a font that’s comfortable enough for you to use. Are you tired of straining your eyes on books with small print? Many of your favorite titles are available in eye-friendly larger print.

15. Two for Tea

Do you want to put your steeped herbal tea bags to fair use? Use them as a refreshing warm compress to soothe your eyes. After they’ve cooled a bit, squeeze out excess liquid and place one gently on each eye for about 5-10 minutes.

A study published by Molecular Medical Report states that using chamomile tea topically may help common eye irritations and infections. Plus, the warm tea bag relaxes your tired eye muscles, and the fluid rehydrates the surface of your eyes.

Final Thoughts on Minimizing Eye Fatigue

You only have two eyes, and they can’t be replaced. For optimal eye health, get regular check-ups, and give your eyes a break from technology. Your peepers need to rest too.

20 Negative Habits That Unmask a Self Centered Person

January 9, 2021 by Power of Positivity

Have you ever dated a self centered person?

Maybe someone has accused you of being a bit selfish or egotistical. Everyone has character flaws and things they need to work on. However, the self centered person takes things to the extreme, and they only care about themselves.

It’s difficult, if not impossible, to have a relationship with someone who believes that the air they breathe is sublime. They feel they’re a special breed that people should bow down to. If you’re on the dating scene, you must know the habits and characteristics of a narcissistic personality so you know who to avoid.

Twenty Negative Habits of Self Centered Person

The selfish person has typical habits that are standard across the board. When you learn these habits, you can protect yourself. See these behaviors as red flags and avoid this person at any cost.

1. They Focus on Superficial Qualities Rather Than Character

They choose people to be in the inner circle that can complement them. For instance, if you have a menial job, they will likely not choose you for a friend. Rather, they’re looking for people in high places who can further their life agenda.

2. They Have Very Strong Opinions

This person is the one at the gathering that has extreme opinions about anything and everything. Additionally, their argument is always what matters most. They won’t entertain or even listen to other views on religion, politics, or how to make the best pot of chili.

3. They Don’t Want to Talk About Things That Interest You

Your interest is of little concern to them. The self centered person only wants to talk about topics that appease them. The conversations with this person can be quite dull, especially if you don’t have things in common.

4. The Only Friendships They Have Are Abusive

They only look for friendships and relationships to further their agenda, so they are often abusive to their inner circle. They’re demanding, will try to dictate your schedule, and become verbally abusive when you don’t bow down to their requests.

5. Their Needs Comes Above Others in The Relationship

Don’t ever try to trump your needs over theirs. Their needs and wants must always take top priority in the relationship. Who cares if you need to see an ailing parent in another state, as their plans for a social gathering is more important? It’s all about them and what makes them happy.

6. Their Insecurities and Vulnerabilities Are Kept Hidden

At the crux of the self centered and egotistical person is someone full of insecurities and vulnerabilities. Of course, they probably won’t want to share these dark points of their life with you, but these events can certainly damage your relationship.

7. They Expect Others to Drop Everything to Cater to Them

You should drop everything to help them out if they have a crisis. It can be the smallest of issues, like someone opening their car door and denting their new truck. However, if you don’t come to their beck and call, you will undoubtedly experience their wrath.

8. They Like to Accuse Others or Play the Blame Game

Due to their insecurities, they will never take the blame for something they’ve done. Even if they’re in the wrong, they will do everything they can to turn the responsibility back on you. Gaslighting is a relatively new topic that comes from an old problem.

What is it?

Gaslighting is a form of manipulation and psychological control used by the selfish. If they’re having an affair, they won’t hesitate to point the finger at you and accuse you of what they’re doing.

9. They Often Embellish Their Accomplishments to Make Themselves Seem Superior

Some call it lying, and others call it stretching the truth. However, the self centered person will often embellish their accomplishments to make themselves appear superior to others. They may name-drop and give themselves a few titles they haven’t earned.

Regarding relationships with this person, you must be ready to do your homework. They tend to tell many white lies.

10. They Show Little to No Empathy for Others

They don’t care if your mother died or if you broke your foot. Nothing could be as important to them as themselves. They may not even tell you they’re sorry you’re hurting. Don’t expect them to help you if you’re in a tough spot, as they’re far too busy to help anyone.

11. They Think They’re Better Than Everyone Else

Yes, a narcissistic person thinks that the air they breathe is a bit sweeter than yours. They can clean way better, and they drive a superior automobiles too. They don’t think you do anything right and might be eager to point that out to you.

12. They Love to Talk About Themselves and To Dominate Conversations

There’s nothing that egotistical person loves more than to talk about them themselves. Be prepared to hear long stories about all their hopes and dreams. In these conversations, you won’t find anything negative about their lives, and they won’t dare share what happened in their past that has made them the way they are today.

13. They Make A lot of Rules in Their Friendships/Relationships

Their friends or lovers must follow a large set of rules. These rules are there to protect them from being hurt. So, if you step out of line, be prepared to face their wrath. Remember, they made these rules or boundaries because they’ve been hurt in the past, and they are safeguarding themselves from future damage.

14. They Don’t Care About Your Day or Your Life

Most people in a friendship or a relationship want to talk about their day with one another. The narcissistic person wants to talk about their day, but don’t expect them to give you a chance to speak. They only care about the things going on in their life, and your happenings are of little interest.

15. They Interrupt Others When They’re Speaking

One of the most annoying habits of the self centered person is that they tend to interrupt other people speaking. This is because they’re not interested in what that person has to say, and they don’t want to wait until the story is over to talk about themselves. It’s hard to converse with them as they tend to be blatantly rude when you’re trying to speak.

16. They Believe the World Owes Them

Have you ever seen someone who had a chip on their shoulder and dared someone to knock it off? Well, the selfish person kind of walks around like everyone owes them something.

Don’t try to change them, or they will give you the boot. They have a vendetta against society and want to write the wrongs in their life.

17. They’re Often Extremely Loud

One annoying quality of this person is that they tend to be very loud. The tone of their voice and the volume is commanding. They talk so loudly because they want to be the most dominant voice in the room.

Additionally, they are looking for attention, so what better way to get all eyes on them than to be loud and obnoxious?

18. They’re Jealous and Envious of Others

You can’t even buy a new pair of shoes without this person being envious. It’s because they feel that they should be the ones being showered with gifts and making purchases. It’s hard for you to buy anything for yourself when they’re around as the green eyed monster rears its head. No one works as hard or deserves life’s bounty more, in their eyes.

19. They Will Never Repay A Favor

Don’t lend this person money or do a favor for them, expecting something in return. You will likely never see the money again; as far as the favors go, they see it as you owe it to them.

20. They’re Master Manipulators

The master manipulator is good at what they do. They can get you to do things you never imagined. They control the relationship and see you as merely a pawn in their game. According to the National Library of Medicine, true manipulators cannot have real friendships.

They have every association to further their agenda and reach the next phase in their ultimate plan. They are capable of both physical and psychological violence.

Final Thoughts on Dealing With the Self Centered Person

It’s hard to have any association with someone who has ruthless behavior. These people are full of deliberate meanness that it’s hard to see any redeemable qualities in them. Their life is lived in a calculated fashion as each move they make is planned.

When it comes to having relationships, they look for the ones that are both useful and opportune. Be on the lookout for these 20 negative habits of the self centered person so that you can avoid getting tangled up with this individual.

Woman Goes on a Journey to Increase Self-worth

January 9, 2021 by Kristen Lawrence

Most people struggle with learning how to increase self-worth at some point, feeling as though they’ll never measure up to society’s standards. The world constantly tells us who to be, and with so many conflicting messages, we lose ourselves. No matter where we turn, it seems someone has a different opinion to offer. Where do they end and we begin? How can we increase our self-worth, so we’re unaffected by society’s confusing, relentless messages?

Dragana Komadina believes she’s found the answer to how to accept yourself as you are truly.

A life filled with insecurities

She says, “I didn’t even know what self-worth was at 13. I was blissfully unaware of myself, riding my bike until dusk, ponytail undone, jeans and fingernails dirty with grime. Then, 14 happened, and I realized that absolutely everything was wrong with me.”

As Dragana grew older, she started to feel more insecure about herself. She looked around at her peers, wondering how she could gain their attention or validation. Her self-worth depended on their opinions about her, and she never felt good enough in their eyes.

“I started comparing myself to others, and I was not measuring up. I recall trying to tell my mother about how awful I felt about myself.”

She further explained, “I moaned about my legs, I hated my legs. I wished that they were slender instead of thick and muscular like they were.”

Her complaints about herself didn’t end there, either. She analyzed herself meticulously, finding more flaws than she knew how to handle.

“I obsessed about my malnourished breasts, and I cringed at my mousy brown hair.” She said, “I felt bland and overlooked, and it all came bubbling out when I was with my mom. I wanted her to listen and comfort me, but my mother wouldn’t have any of it.”

Some advice on how to increase self worth from her mom

No matter how much Dragana cried and begged for her mom to listen, she didn’t want to hear it. Instead, her mom interrupted her, venting and talking down on herself with a powerful message.

“In a curt, sharp-tone manner that only an Eastern European woman can perfect, she would utter: “Don’t talk about my daughter that way!”

Dragana knew she meant well, but she just wanted her mom to understand her feelings. Her mom continued to refer to her in the third-person when she brought up her insecurities. Instead of allowing her daughter to dwell on her problems, she wanted to teach her a different way of coping.

“Then, she would fix my caved-in posture by telling me to put my shoulders back, chin up, eyes forward. It was so frustrating, but what choice did I have? I stopped complaining, and I stood up straight,” she recalls.

One year later, Dragana noticed that her more confident attitude had gotten the attention of others. When school started again, all her male friends suddenly seemed to treat her differently. They flirted with her and even asked her on dates, much to her surprise. All this attention from guys her age made her feel good, giving her a huge boost in self-worth.

The increased self-worth improved her confidence.

“I admit I let the outside validation spin my head a bit, and even though I wasn’t ready to date, I thoroughly soaked up and encouraged the intention,” she said. Her mom, on the other hand, thought she’d gotten a little too comfortable with the attention. Wanting to bring her back down to Earth a little, she reinforced the lesson she’d previously taught her daughter. After a couple of weeks of letting Dragana gloat, she intervened with her words of wisdom “in true momma fashion.”

“My nose had gotten too high in the sky for her liking, and she unceremoniously knocked me back down there. She told me to lower my nose so the rest of them can see it and to put my shoulders back and eyes forward.”

Her mom wanted to show Dragana that her behavior shouldn’t change no matter what people said about her. If they didn’t notice her, her confidence shouldn’t decrease because no one saw her worth. On the other hand, if people gawked and praised her, she shouldn’t allow this to get to her head. Her self-worth should remain unchanging regardless of circumstances.

“When I was younger, I wanted my mother to understand my insecurities and let me wallow in them. Looking back now, I’m certain she understood; what took precedence was her desire to teach me a magic trick. Stand up straight, eyes forward. Meet the world, have the world meet you.

Value yourself

Show your mind you are worthy even as it doubts itself. Let your allies, your mentors, and your true friends find you. Telegraph to your enemies that you’re a warrior when challenged. Don’t let your inner world, or the outside world, tell you anything that will not serve you.”

Now, Dragana realizes the power in her mom’s lessons. She knows that her worth lives within her, not somewhere outside herself. She doesn’t need the validation of others to realize her own beauty.

“When mentally I felt unworthy, ill-equipped, unlovable, my body never took on that self-doubt, and you know, it really saved me more than once. When you hold your shoulders back and your eyes forward, you can meet the world, and the world can meet you. Carry your self-worth in your bones and become immune to the environment you stand in,” Dragana advises.

Final thoughts: It’s your turn to increase your self-worth

Even if everyone around you ignores you, you won’t need their attention as long as you stand in your power. Acknowledge yourself without needing to feel better than others. If you accept yourself as you are, you’ll help others feel comfortable accepting themselves, too. A person with high self-worth gives the invitation to everyone around them to feel worthy as well.

“My posture has been a steady reminder of my self-worth and the worth of others. All that in the magical sweet spot of these 10 degrees,” Dragana says as she points to the space between her shoulders. “Try it, and have the world meet you.”

How to Deal With Someone Who Interrupts Every Conversation

January 9, 2021 by Power of Positivity

It happens at work, home, and school. You’re in the middle of a conversation and someone interrupts you before you can finish your thought. It’s maddening. Everyone is guilty of interrupting once in a while, but what do you do when someone is a chronic interrupter? How can you deal kindly, but firmly with them when someone interrupts you?

Why do people interrupt?

There are many reasons why people interrupt during a conversation. Most of the time, they aren’t trying to be rude. It’s a good idea to understand why someone interrupts so you can better deal with them. Here are some common reasons why people interrupt.

1 – They interrupt because they’re processing

Some people process their ideas out loud. They get excited as they begin to understand your point. They want to agree, to interject their support and enthusiasm to you, but it comes off as a rude interruption. These people seem impolite, and out of control, but they are actually engaging with you.

2 – They interrupt to help

Other people interrupt because they want to help. During a conversation, they fill in your gaps and interject their thoughts. These people don’t like pauses, they get uncomfortable with silence so they’ll make a funny comment. They’re not trying to be cheeky, but trying to put you at ease. It may seem self-serving and selfish on their part, but generally, they are trying to be helpful.

3 – They’re in a hurry

Oftentimes, a person interrupts because they’re trying to get you to speed up. They feel the pressure of all they have to do and want you to finish your thoughts so they can move on. Perhaps they’re doing too many things and listening just takes too much time in their mind. This can be very hurtful to the speaker. These people are clueless about how rude and selfish they are being to you. They can cause irreparable damage to their relationships because of the way they act towards others.

4 – They’re upset

When you’re in a group discussion and it’s hard to get a word in, it can be frustrating. When someone is feeling frustrated because they feel like they aren’t being heard, they interrupt. It’s normal, and perhaps you’ve done this before. In a group setting, this can be perceived as rude, but oftentimes the facilitator of the discussion is to blame for not giving everyone an opportunity to speak. A good facilitator can avoid situations where people feel left out.

If you’re overseeing a discussion and feel like you’ve encouraged everyone’s participation, but a person is still upset, there could be an underlying issue going on for the person. It may have nothing to do with the topic of the discussion.it could be a problem with another co-worker or they feel pressured at work.

If this happens, it may be best to pull the person aside after the meeting and find out what’s going on with them. Asking questions in a concerned way to show them you’re not mad at them. Remind them how valuable their contributions are, but when they interrupt, their ideas get lost in the poor presentation.

What to do when some constantly interrupts you?

There are different strategies you can use when someone constantly interrupts you. The goal is to be firm, but kind. Getting angry won’t stop the person from interrupting or help your relationship with the person.

1 – Ignore the interruption

When someone interrupts you sometimes it’s best to ignore the interruption and keep talking. Everyone communicates differently, and sometimes people get excited about what they’re hearing and interrupt because of their excitement. It’s not worth it to address an interruption every time it happens.

2 – Set communication rules

If you’re leading a meeting, it’s important to set some general communications rules at the onset of the conversation. At the beginning of the meeting, say something like,

“ Just as a reminder, please hold your thoughts and questions until each speaker has finished sharing their thoughts.”

Some leaders use a silent hand-in-the-air signal to stop people who start to interrupt. This reminds the interrupter to stop talking without drawing attention to them in the middle of the meeting.

If someone interrupts and doesn’t see the signal, you may need to stop the speaker and give a general reminder again, but look at the person who interrupted.

3 – Ask questions

Stop the speaker and ask questions. This allows the interrupter to say what they wanted to say. Sometimes, they have good thoughts or concerns, but they lack the self-control to wait. So, asking a question provides them an outlet. Say something like,

“So, are there any thoughts or questions so far about what __________has shared with us?”

This allows the interrupter to share their thoughts and can help them give up interrupting when the speaker continues.

4 – Confront the interrupter

If you’ve tried various strategies to stop an interrupter without success, the best policy may be to address them. If while you or someone else is speaking, the interrupter blurbs out their thoughts, say something like,

“I want to hear what you have to say,_________, but could you let me finish my thoughts first?”

5 – Gender views of interrupting

Interestingly enough, there is a gender view of interrupting. In a study, 5,000 adults listened to an audio clip of a man and woman in a conversation. During the clip, they both interrupt one another. Those who listened to the audio clip were asked which speaker was rude and which one was just excited.

The majority of men who watched the audio clip said the woman was rude and unfriendly compared to how they viewed the man who also interrupted. When they asked women which person was being rude, they didn’t pick on gender more than another. In general, women who interrupt during a conversation are seen as lacking intelligence or dumb.

For women, it’s hard to break through this double standard. Although it’s unfair, being aware of an existing gender perception helps you adjust how to portray your passion in conversations. For instance, one notable way the women in the Obama White House shared their passion at work was to frame it as a concern for others. This worked because, in society, women are viewed as caregivers.

For men, knowing this bias exists should help you adjust your thinking about women in the middle of conversions.

Which type of conversationalist are you?

There are two kinds of conversationalists in the world; those who talk at the same time as another person as a way to engage and those who insist that only one person at a time should talk.

The first group of people dislikes pauses. They feel like they should fill in any empty spaces. This is how they engage during a conversation. To them interrupting isn’t rude, it’s a free flow of ideas shared all at once. The other group of people thinks this kind of layered talking is rude. They feel that only one person should talk at a time to get their ideas across. They find these interruptions as being rude.

Although it’s good to at least understand both types of conversationalists, society tends to lean towards the second group who thinks one person at a time should talk.

What if you’re the one who interrupts people?

Perhaps you find yourself interrupting people. If you lean towards engaging people in a layered style of conversation, you may not have realized you were considered rude until someone pointed it out to you. So, how can you stop interrupting people? Here are a few strategies that may work for you.

1 – Try not to think about what to say

You’ll get yourself in trouble if you half-listen, half figure out how you want to answer. You may be tempted to jump in with your thought before the person finishes. When you do this, it’s easy to miss out on what the person was saying. Stay engaged. Don’t form an answer in your brain. Simply listen.

2 – Count to twenty

If you constantly interrupt people, you need to slow down your response time. Take a moment, count to twenty, then if the other person is really finished, you can respond. It can be extremely hard at first with so many thoughts swirling in your head, but that’s okay. Keep at it. Slowing down your response will make you less apt to interrupt people.

3 – Don’t try to solve the person’s problems

Oftentimes, people aren’t looking for a solution, they just want someone to listen to them. It’s not your job to fix people, but to be a listening ear and support to them. If they ask you for input, of course, share your thoughts. Allowing others to share while you listen will deepen your friendship simply because they feel like you care enough to listen to them.

Final Thoughts on Dealing With Someone Who Interrupts Your Conversation

Being interrupted in the middle of a conversation can be frustrating. Everyone interrupts once in a while, but there are some people who are continuous interrupters. Of course, it’s good to understand why people do what they do since it can help you respond to them. The goal is to be kind, but firm.

Sometimes overlooking the interruptions helps, but often it will require a firm reminder. It turns out there are two types of conversationalists-those who expect only one person at a time to talk and those who enjoy engaging others while they talk. If you realize that you are perceived as an interrupter, you may want to learn how to stop interrupting.

Try to follow the tips suggested to help deal with it kindly when someone interrupts. In the end, the goal is to be a good listener and make the people feel like you’re interested in what they have to say.

Study Links Green Tea to Lower Diabetes Deaths

January 7, 2021 by Kristen Lawrence

A study published in the journal BMJ Open Diabetes Research & Care found that green tea lowered the death risk from type 2 diabetes. The results showed that 4 or more cups of tea plus 2 or more of coffee daily lowered death risk by 63% over 5 years. Type 2 diabetes increases the risk of developing diseases such as dementia, cancer, heart disease, and neuropathy. Many pharmaceuticals exist to treat diabetes, but doctors still widely recommend lifestyle changes such as diet and exercise.

Many studies have been done on the benefits of green tea and coffee on health due to their abundance of antioxidants. However, few studies in the past have focused specifically on how these beverages affect people with diabetes. Researchers analyzed how green tea and coffee, separately and combined, affected those with diabetes’ death rates.

The green tea study

The team tracked the health of 4923 Japanese people, average age 66, with type 2 diabetes for around 5 years. All had been listed in The Fukuoka Diabetes Registry, a study that looks at how drug and lifestyle treatments impact the lifespan of type 2 diabetes patients. In addition, they filled out a 58-item food and drink questionnaire, which asked questions about their daily green tea and coffee consumption. They also reported information on other lifestyle factors such as exercise routine, smoking habits, alcohol consumption, and sleep duration/quality.

Researchers took their height, weight, and blood pressure, as well as blood and urine samples to check for any other risk factors. The data revealed that 607 participants didn’t drink green tea; 1143 drank a cup daily; 1384 drank 2-3 cups, and 1784 drank 4 or more. As for coffee, 994 participants didn’t drink it, and 1306 had up to 1 cup a day, 963 drank exactly a cup per day, and 1660 had 2 or more cups.

During the study period, 309 people (218 men, 91 women) passed away, mainly due to cancer (114) and cardiovascular disease (76). The people who drank one or both beverages had a lower risk of all-cause mortality than those who drank neither. Drinking the highest amounts of tea and coffee resulted in the least risk of early death. In fact, drinking up to 1 cup of green tea per day carried a 15% lower risk of death.

People who consumed 2-3 cups of tea daily had 27% lower odds of dying. But those who drank 4 or more had a 40% reduced risk. The coffee-drinking group had a 12% lower risk of dying when they drank up to 1 cup daily. At least a cup a day carried a 19% lower risk, and 2 or more lowered the chances by a whopping 41%.

Drinking both tea and coffee lowered the risk of early death from type 2 diabetes the most

Those who consumed both green tea and coffee each day reaped the most benefits. They had a 51% lower chance of early death when they had 2-3 cups of green tea plus 2 or more coffee. Those who had 4 or more cups of tea plus a coffee cup daily had a 58% lower chance. It lowered the odds to 63% when they had both 4 or more cups of tea and 2 or more of coffee every day.

Disclaimers from the study

The researchers can’t directly link tea and coffee drinking to a lower risk of death from type 2 diabetes. Because it was an observational study, they can only speculate. Also, since the participants self-reported tea and coffee consumption, this may have altered the results.

Furthermore, they didn’t analyze other information that could’ve influenced the study, such as household income or educational background. Finally, the green tea in Japan may have been different from teas found in other parts of the world.

The researchers will have to perform future studies to uncover more about the biology behind the results. However, the high antioxidant and anti-inflammatory content in green tea could explain why it benefits people with type 2 diabetes. Green tea includes phenols and theanine, power anti-inflammatories, as well as antioxidants like EGCG. This helps prevent cell damage and reduce inflammation; the high caffeine content boosts brain function as well.

Coffee also has many bioactive compounds like phenols, as well as large amounts of caffeine. This may cause an anti-inflammatory effect, easing symptoms of type 2 diabetes. Coffee also increases metabolism, contains small amounts of B vitamins, and may protect from liver disease. While it can harm the nervous and circulatory systems in large amounts, most people drink only enough to experience positive effects.

Many people drink green tea and coffee for a boost in concentration and stimulation. However, the numerous other benefits make either one great addition to your daily routine. Coffee protects your body from disease as well as keeps you happy by increasing dopamine levels! So, if you need a reason to get out of bed in the morning, coffee will always help kickstart your day and boost your mood.

It also provides the following benefits, according to a study:

Regular coffee drinkers had an 80% less likelihood of developing Parkinson’s disease.
Two cups a day reduced participants’ risk for colon cancer by 20 percent.
Two cups a day decreased the risk of developing cirrhosis by 80%.
A daily two cups will cut the risk of developing gallstones by 50%.

Final thoughts on the study linking green tea to fewer deaths from type 2 diabetes

A groundbreaking study found that people who drank green tea had a much lower chance of dying from type 2 diabetes. Those who consumed both green tea and coffee each day had the lowest risk of early death from diabetes. Scientists believe the high amount of bioactive compounds such as antioxidants may explain why they protect health so much. They hope to uncover more about the link between green tea, coffee, and diabetes in future studies.

10 Behaviors That Reveal Someone Is A Perfectionist

January 7, 2021 by Power of Positivity

Perfectionism is a hard taskmaster. It’s a two-headed monster telling you you’re not good enough or causing you to feel like you’re better than everyone else. If that’s not confusing enough, researchers say there are some positive sides to being a perfectionist. How do you know if you’re a perfectionist? Here are 10 behaviors that can help you decide if perfectionism is ruling your life and how to stop it or encourage it.

What is a perfectionist?

Everybody struggles with wanting to be perfect. It’s addictive. It can look like wanting a perfect relationship, being a perfect parent, or having the perfect job. This is very normal. Most people know that perfection isn’t reachable, but for some individuals, perfectionism drives them to strive for unrealistic goals or unattainable ideals.

The two types of perfectionism

There’s been a lot of research on perfectionism’s dark side, but researchers find there may be a bright side to some perfectionist behaviors.

1 – Positive perfectionist behavior

Some healthy aspects studies show, to what is called “normal perfectionism.” individuals who have high standards without having a negative self-assessment mixed with it are normal perfectionists. These people have high standards but don’t worry about making mistakes. If you’re a normal perfectionist, you can adapt even despite your striving for excellence.

2 – Negative perfectionist behavior

Studies show that if you’re a negative perfectionist, you’ll have unrealistic goals and extreme standards. You’ll tend to feel it’s imperative to be perfect and may punish yourself if you don’t reach what you feel is perfection. Negative perfectionist’s unrealistic goals usually fail, so you’re left feeling anxious, inadequate, and depressed.

10 behaviors of a negative perfectionist

Understanding what motivates you to do what you do is important. If you suspect you’re a negative perfectionist, here are 10 behaviors that you may seek in yourself.

1 – You feel anxiety when you make a mistake

Recent studies found that there is a clear connection between perfectionist behavior and anxiety. If you’re a perfectionist, you’ll try to avoid mistakes at all costs. Sometimes you’ll miss out on opportunities to learn new things because of this. Errors are huge events for you if you’re a perfectionist. They increase your anxiety about your performance at work, at school, and even at home. You’ll be prone to overthink a failed situation to the point of exhaustion because you can’t let it go. You may blame yourself, or you’ll look to blame someone else.

2 – Discontentment

When you’re a negative perfectionist, you are constantly frustrated with your life’s imperfections, looks, family, and house. Your standard of measure is quite high. Even if you know that it’s not possible to be perfect in all these aspects of life, you’ll still feel discontent. The weird thing is that some perfectionists set these high standards but don’t do the hard work it can take to attain the goals. It’s a self-defeating way to live.

3 – Critical of others

Perfectionists are often highly critical of others. The standard of measure they use for others is as unattainable as the one they set for themselves. Still, they’ll be very frustrated that others don’t reach these standards.

4 – Performance-oriented

If you struggle with perfectionism, you’ll fear not being accepted. You try to be perfect for protecting yourself from rejection. Getting other people’s approval is very important to you. You may dress, talk, and act like someone you admire because you think you’ll be more accepted if you’re like them rather than being yourself. Some perfectionistic adults are very successful but yet struggle with feelings of insecurity about what people think about them.

5 – Body image issues

Striving for perfection can result in body image problems. You may exercise to an extreme or have an eating disorder to stay thin. When you get compliments about how good you look, it feeds your perfectionism. You perceive that thinness and being physically fit the standard of perfection.

6 – Feel like a failure

As a perfectionist, your thinking can become distorted by your own perception of perfection. As a perfectionist, you may feel two simultaneous things: you’re a complete failure or a complete success. You have no middle ground. It’s an all-or-nothing view of life. That’s why you can win accommodation at your job for doing good work but still feel like a failure in your job. Perfectionists always feel like they should have done more.

7 – Overcompensate

If you’re a perfectionist, you may be an overachiever to the extreme. You may overcompensate out of fear of something going wrong. If you’re in leadership, you’ll micromanage people checking to see that everything is done perfectly and that all your standards are being met. This is difficult for the people you manage who may feel like you don’t trust their ability or judgment on the job.

8 – Defensive when you get feedback

As a perfectionist, you are concerned with what others think about you, so getting constructive feedback is really hard to accept. Even if it’s shared in a good way, it still feels like disapproval. You’ll feel defensive and ready to defend yourself. It makes sense since you have a strong desire to succeed, but it can be counterproductive because the feedback could help you become successful.

9 – Extremely cautious in life

Studies found that most successful people aren’t perfectionists. This is because perfectionism gets in the way of your creativity, productivity, and taking risks. When you’re a perfectionist, you fight many fears. Your fear of failure may stifle risk-taking, or fear of being humiliated will stop you from being independent.

10 – Procrastinate

Do you make lots of plans, spread a lot of time trying to get organized, but never getting around to actually doing anything? This is a strange habit of perfectionists who have high goals for themselves and life but feel intimidated to step out and try since they can’t do it perfectly. Writers are notorious for brainstorming for a book, setting their plot, characters, and conflict, but then never sitting down and write the book.

Why are you a perfectionist?

Many things can contribute to being a perfectionist. Basically, at the root of all perfectionism is the thinking that your self-worth is based upon your achievements.

These things may influence this thinking:

Cultural expectations: Certain cultures set high expectations on kids to achieve academically. It can transfer to adulthood.
Need for control of your life: If you grew up in a chaotic home, you might feel the need as an adult to control your life by being a perfectionist.
Rigid upbringing: If your parents had rigid rules, you might feel the need to strive for perfection. Good achievement may have equaled love and attention.
Too much praise for your achievement: Parents can unintentionally make their kids feel like they need to perform to get their love when giving excess praise to their children.

There isn’t one single cause of perfectionism. It’s usually a combination of your upbringing, your personality, and your experiences. So, if you’re wondering why you’re a perfectionist, you may never know. But figuring out that you’re a perfectionist is half the battle. Now, you can start loosening the vise grip that perfectionism has on your life.

How to stop being a perfectionist

1 – Recognize it

When perfectionism raises its ugly head, be ready to see it. Remember that high standards are okay, but don’t mix them with your self-assessment. Don’t let your high standards stop you from taking risks or accepting constructive criticism that can help you grow.

2 – Don’t believe everything you tell yourself

Like everyone else, you have a running conversation going inside your head. Stop listening to the critical things you tell yourself and start telling yourself what’s true. Tell yourself that your self worth isn’t based upon your achievements, your looks, or how intelligent you are. You’re more than your achievements, and you’re more than your mistakes. Perfectionism wants you to believe that you’re better than everyone else or that you’re worse than everyone else. Don’t believe either lie.

3 – It will take time to change, and that’s okay

Rome wasn’t built in a day, as the saying goes, and you won’t change in a day, or a week, or even in a week. Tiny consistent day by day steps towards breaking free of perfectionism is how change happens. Try to ease up on your rigid goals for yourself and others. Be more willing to forgive others’ mistakes. Find joy in small victories, like not feeling like a failure if you make a mistake.

Final thoughts on Realizing You Are a Perfectionist.

Perfectionism is harsh. It dominates your mind and limits your ability to be yourself. Once you realize you have perfectionistic behaviors, you can begin to loosen the tight grip it has on your life. You can enjoy the freedom of not being overly cautious because you’re afraid to make a mistake or feel self-condemned that you didn’t reach perfection.

10 Red Flags You Might Have an Ovarian Cyst

January 7, 2021 by Power of Positivity

Ovarian cysts form in or on a female’s ovaries as fluid-filled sacs. Most of the time, they are painless and cancer-free. However, they also make their presence known from time to time and cause trouble for other women. If you’re curious to know if you have an ovarian cyst, here are 10 red flags that could indicate you have one.

What are ovarian cysts?

Studies show that approximately 10 out of every 100 women suffer from ovarian cysts. About the size of a small berry, ovarian cysts that grow during hormonal changes such as puberty or menopause are called functional cysts. They can develop in one or both of your ovaries.

The most common functional ovarian cysts include the following:

Follicular cysts

These cysts form when the follicle or capsule that surrounds the egg hinders the release of the egg. The follicle fills with fluid and turns into a cyst.

Corpus luteum cyst

The corpus luteum secretes progesterone and estrogen. It fills with blood when the follicle releases the egg.

Theca lutein cyst

These cysts form in women who are getting infertility treatments using hormones. The fertility hormones stimulate egg cell growth in your ovaries, but these cysts may form as a side effect.

Chocolate cysts

These cysts are filled with thick, dark blood. They form because of endometriosis.

Polycystic ovary syndrome

These are several small cysts that grow in your ovaries. PCOS occurs when you have too much androgen (male sex hormones), which prevents your eggs from growing and maturing.

What do ovarian cysts look like?

These cysts are anywhere from one to three centimeters. They usually go away on their own. Complications are rare, but sometimes the wall of the cyst ruptures, causing fluid to leak out. This may be painful, but it rarely needs treatment or surgery since it will eventually dissolve.

Signs you might have an ovarian cyst

1 – Menstrual cycle problems

Ovarian cysts can cause heavy or irregular periods or spotting. You get these menstrual cycle problems if the ovarian cyst produces too many sex hormones so that the lining of your womb starts to grow.

2 – Pain in your lower abdomen

Your pain may feel dull and constant. Sometimes ovarian cysts rupture or they cause a twist, which is especially painful. You may also feel heaviness in your lower abdomen too.

3 – Swollen stomach

Sometimes, ovarian cysts grow large and cause bloating due to fluid retention due to your body’s inflammatory response. You may feel discomfort from pressure around your stomach area.

4 – Sudden pain

If the weight of the cyst pulls on the ovary, it can become twisted. This can be very painful. You may feel severe cramping in your lower abdomen. Some women have nausea, a faster heart rate, and even vomiting. If you have these symptoms, call your doctor immediately.

5 – Pain during intercourse

Ovarian cysts can make it painful to have intercourse. This is because, during intercourse, the ovaries are touched and can begin to leak fluid. This is most common if you have endometriosis. Talk to your OB/GYN about this pain. They can give you some suggestions on how to avoid painful intercourse.

6 – Breast tenderness

When an ovarian cyst grows, it releases hormones in your body. The hormones cause fluctuations, which makes your breast tissue to feel tender and sore. One accidental bump to your chest can send you through the roof with pain in your breasts. If you’re experiencing this, be sure to mention it to your OB/GYN. In the meantime, try to find relief with a heating pad or acetaminophen to ease the pain.

7 – Urinary tract problems

If your ovarian cyst gets too large, it presses against your urinary tract system, which can cause problems. You’ll feel pressure in your bladder, making you feel like you need to pee a lot. Or you may have trouble peeing. Be sure to mention these symptoms to your OB/GYN. They can do an exam to see if you have a cyst. Large cysts can also cause constipation.

8 – Leg and hip pain

Leg and hip pain isn’t usually associated with an ovarian cyst, but it’s more common than you think. Ovarian cysts can put pressure on your pelvic nerves, which in turn causes pain in your hip or leg region. The pain is usually only on one side. You may feel the pain move to your groin or abdomen area. If it bursts, it will be excruciating. Be sure to mention your hip or leg pain to your OB/GYN. They are familiar with ovarian cyst symptoms, so they can examine to determine if a cyst is the cause of pain.

9 – Loss of appetite

When you have an ovarian cyst, you may lose your appetite. This could be due to pressure on your abdomen area, making you feel full and bloated. Plus, the hormonal fluctuations from an ovarian cyst can also take away your appetite. Many women lose weight. If you’re losing weight and not trying to, talk to your doctor about your fullness, pain, or bloated feelings.

10 – Pain in the lower back

This red flag often gets misinterpreted as something else besides an ovarian cyst. You may think you’ve been working out too much at the gym, but if the pain in your lower back persists, you might have an ovarian cyst. As the cyst fills with fluid, they put pressure on your abdomen, upsetting your menstrual cycle due to hormonal changes, which may cause a dull aching feeling in your lower back.

What if an ovarian cyst is a cancer?

This is a type of cancer that grows in your ovaries. This type of cancer is the 5th most common cancer in women. It causes more deaths in women than any other type of reproductive type of cancer. There’s no clear cause of ovarian cancer. You’re at risk of ovarian cancer for many reasons. You’re a higher risk if

You have fewer kids, and you give birth later in life.
You had breast cancer or have a family history of breast cancer or ovarian cancer.
If you take estrogen replacement for more than 5 years.
You’re older. Most deaths occur in women 55 years and older.

Ovarian cancer symptoms are sometimes hard to see. Oftentimes, you think your symptoms are due to something else. So by the time it’s finally diagnosed, cancer has spread. But, if you have these symptoms even for a few weeks, talk with your doctor.

Swollen belly, feeling bloated.
You feel full all the time. Many people don’t really want to eat.
Pelvic pain or low abdomen pain
Back pain
Swollen lymph nodes in your groin area.
Excessive hair growth. The hair is dark and coarse.
You need to urinate all of a sudden, with little warning.
You need to urinate all the time.
Constipation

How do doctors diagnose ovarian cysts?

If you think you may have an ovarian cyst, make an appointment with your OB/GYN. They will do a pelvic exam. They sometimes can feel the cyst. Some women don’t realize they have a cyst until they have a pelvic exam. If your doctor finds a cyst, they will do some tests to know more about it. The tests usually include

1 – Ultrasound

An ultrasound can determine the size, location, and shape of the cyst. It will also tell your doctor whether the cyst is solid or filled with fluid.

2 – MRI

An MRI will help your doctor see more details of the cyst.

3 – Pregnancy test

Your doctor will do a pregnancy test to see if you’re pregnant because this may be the cause of your cyst.

4 – Blood tests

Blood tests help reveal hormonal fluctuations or problems. This will also determine whether the cyst is bleeding.

5 – Biopsy

If necessary, a small piece of the cyst is removed and examined more closely. They are looking for cancer cells.

How do doctors treat ovarian cysts?

Treatment of the cyst depends on what type it is, your age, and your overall health. Most of the time, no treatment is necessary. Your doctor may tell you to keep an eye on your symptoms. The cyst will probably go away over a few weeks. Doctors don’t do surgery unless you have excessive pain, pressure, or it seems to be growing.

Final thoughts on dealing with an ovarian cyst

Ovarian cysts are prevalent in women. Most women will have one or more in their lifetime. Typically, they don’t cause problems, but there will be some uncomfortable symptoms once in a while. Common symptoms range from feeling bloated, pressure in your abdomen to difficulty urinating or pain during intercourse. Strange symptoms like back pain or leg pain are not that unusual when you have an ovarian cyst. Of course, loss of appetite or sudden severe pain should be mentioned to your doctor right away. Ovarian cancer is a real threat to women, especially older women.

If you have a history of breast or ovarian cancer in your family, tell your OB/GYN so they can check for symptoms early on. Staying educated about ovarian cysts is important for all women to understand their bodies and know what is and isn’t normal.

Experts Reveal 4 Science-Backed Ways To Support the Immune System

January 7, 2021 by Lakeisha Ethans

The immune system is the body’s line of defense against viruses, bacteria, and other microbes. These things all can cause infection and disease. It is also often responsible for protecting you against life-threatening diseases. As such, it’s reasonable to worry about a weak immune system. It leaves you susceptible to so many health problems! So it’s up to you to seek innovative ways to support your immune system.

Luckily, you can bolster your immune system in surprisingly simple and noninvasive ways – all backed by science! Here’s how studies and experts reveal 4 natural ways to support the immune system.

1. Exercise

The immune system can only be healthy when your body is healthy. Plus, it’s a generally known fact that exercise is crucial in maintaining optimal bodily health. As such, it’s no surprise that working out may have positive effects and support the immune system.

Wellness expert and nutritionist Cathy Wong states that exercise, particularly moderate-intensity, can significantly benefit the immune system. However, exercising too little or too much may have the opposite effect, so you should work out in moderation.

Here are some studies that support the concept of exercise to boost immunity:

“Exercise and the Regulation of Immune Functions” published in Progress in Molecular Biology and Translational Science (2015). This study showed that in individuals with compromised immunity, vaccines could be made more effective through even just one moderate exercise session. It further noted that regular exercise, of a moderate variety, could aid in cell regeneration and reduce illness-causing inflammation.
“Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan” published in Frontiers in Immunology (2018). This fascinating research paper found that exercising regularly can lower chronic disease risk and help protect the body against infections of a bacterial and viral variety. It also debunked the concept of immune system suppression caused by exercise.
“The compelling link between physical activity and the body’s defense system” published in Journal of Sport and Health Science (2019). This in-depth study found that moderate exercise can mobilize the cells of the immune system, meaning it can fight pathogens, unwanted microorganisms, and even the growth of cancer cells. Regular exercisers experienced lower systemic inflammation and instances of illness and even enjoyed protection from aging.

It is recommended that you engage in at least 150 minutes of exercise per week, or 30 minutes spread across five days, or any other distribution you prefer. During exercise, you should experience an elevated heart rate if your heart isn’t pumping faster, up your workout intensity.

2. Maintain A Healthy Diet

What you eat dictates your health. You can’t experience positive health if you’re not eating well, as your body needs certain nutrients to function to its fullest. After all, the food you consume is used as energy and turned into building blocks for many bodily processes and parts.

Sandra Darling, a wellness expert, and preventive medicine physician, puts much faith in the power of healthy and nutritious food to maintain high immunity. While it’s safe to opt for whole foods and unprocessed foods, here are some more specific things you should have in your diet if you want better immunity:

· Whole Plant Foods

Plant foods include vegetables, fruits, seeds, and similar foods. They are rich in positive antioxidants that fight unstable and inflammatory free radicals that are the prime suspects in most illnesses. These foods are also packed with vitamin C and fiber, with the latter assists in healthy digestion and facilitates better immunity as a result.

· Protein

Protein is often overlooked in conversations about immunity, but their amino acids are actually part of the building blocks for immune cells. Too little protein can reduce your capability for fighting off disease and infection, say studies. If you’re already sick, upping protein intake may help speed up your recovery, too.

· Fermented Foods to Support the Immune System

Fermented foods aren’t everyone’s cup of tea, but through their acquired taste, you’ll find probiotics. Probiotics are a kind of positive bacteria that help keep the microbiome of your gut balanced and healthy. Gut health is crucial to fighting disease and maintaining overall health, so eating enough probiotics may be a simple way to raise immunity. Fermented foods you can try are kimchi, yogurt, kefir, sauerkraut, and natto.

· Healthy Fats

Many people believe that all fats are bad, but certain kinds are great for you and your immunity. Foods like olive oil, chia seeds, salmon, and other sources of omega-3 fatty acids reduce inflammation and help reduce chronic disease risk. They can also help you fight off viruses and bacteria, according to studies.

· Spices

Many spices are rich in properties that fight bad microbes, bacteria, and viruses, including those caused by spoiled food. Research indicates that thyme, clove, cumin, cinnamon, and oregano all have these properties.

· Garlic

It’s a bit of an odd one out on this list as a stand-alone food, but for a good reason. Garlic contains a special compound known as allicin. Allicin is a powerful way to boost immunity and kill unwanted bacteria and viruses, according to studies. While eating half a raw clove of the stuff daily is the best way to get enough allicin in your diet. But it’s understandable if you can’t stomach the taste. Roasted garlic provides a similar benefit; eat a little more of it!

3. Sleep Well

Are you getting a good night’s rest? Are you sleeping for long enough and with good enough quality to feel refreshed in the morning? According to Registered Dietitian Nutritionist and Licensed Dietitian SaVanna Shoemaker, immunity and sleep are linked closely. Most studies on the subject show that poor sleep can lead to an increased risk of contracting an illness.

Here are some research papers that found these results:

“Immune, inflammatory and cardiovascular consequences of sleep restriction and recovery” published in Sleep Medicine Reviews (2012). This study showed that sleeping for a full eight hours every night can help with immune system regulation.
“Sleep and immune function,” published in Pflügers Archiv: European Journal of Physiology (2012). This paper discussed how during sleep, the body distributes and produces immune cells crucial to the body, such as T cells, cytokines, and interleukin 12. In other words, too little sleep could reduce the production of these positive components to your health.
“Behaviorally Assessed Sleep and Susceptibility to the Common Cold,” published in Sleep (2015). This study found that, among 164 adults of good health, those who sleep less than 6 hours per night have a higher risk of contracting a cold.
“Association of Insufficient Sleep With Respiratory Infection Among Adults in the United States” published in JAMA Internal Medicine (2016). Research here indicated that sleeping less than 6 hours every night could increase the risk of developing a respiratory infection.
“Is Insomnia a Risk Factor for Decreased Influenza Vaccine Response?” published in Behavioral Sleep Medicine (2017). Individuals with insomnia have a higher risk of developing the flu even if they receive a vaccination, according to this research
“The Sleep-Immune Crosstalk in Health and Disease” published in Physiological Reviews (2019). This research paper indicated, in simple terms, that sufficient rest has positive effects on overall immunity. It also stated that, if you are sick, sleeping more can help boost recovery speed.

How much sleep should you get to ensure a healthy immune system? The Centers for Disease Control and Prevention recommends 7 or more hours for adults, 8 to 10 hours for teenagers, and a maximum of 14 hours for infants and younger children.

4. Manage Stress

Stress seems like a purely emotional thing, but the lack of positive thinking and the strain on the mind and body can actually have more of an impact than you may think. As it turns out, being too stressed out could decrease your immune system’s ability to perform at its best.

Here are some studies that indicate this further:

“Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry” published in Psychological Bulletin (2004). This review was a landmark work in its time, involving 18,941 participants across 293 studies. This review found that short-term stress is positive for the immune system’s defenses, but prolonged experiences of stress can increase the risk of illness and break down the immune system’s strength.
“Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk” published in Proceedings of the National Academy of Sciences of the United States of America (2012). This study explored the different natural and biological ways that the body responds to long-term, chronic stress, including increased inflammation and a worsened risk of developing the disease.
“Effects of stress on immune function: the good, the bad, and the beautiful” published in Immunologic Research (2014). This study showed how long-term stress could result in inflammation, while proper management of stress could help keep immune cells balanced and functional.
“Current Directions in Stress and Human Immune Function” published in Current Opinion in Psychology (2015). This review discussed how long-term stress could potentially lead to chronic elevation of the stress hormone known as cortisol. Cortisol can protect the immune system when it is produced correctly (during short-term stress). It works by preventing strong immune system responses before the end of events that trigger fight-or-flight responses. This allows your body to focus on the immediate cause of distress. But, in the long-term, constantly elevated cortisol levels mean that the body never gets the immune system response it needs. As such, chronic stress isn’t just a bane for positive thinking. It’s also bad for your body on the whole.

Doctors agree that reducing stress can help support the immune system

Orlando Health Medical Group Internal Medicine physician Ben Kaplan says there are many options for methods to reduce stress and states that each person has to find what works specifically for them. He suggests starting small with just 5 minutes of relaxation time daily, gradually increasing as time goes on. Here are some options he discusses for stress management:

Journaling
Meditation
Coloring books
Drawing
Using calming apps
Doing anything you enjoy

Final Thoughts on Trying These Science-Proven Ways To Support the Immune System

A strong and healthy immune system is crucial for long life. Boosting your immune system can make a huge difference in your overall health. So do what you can to implement these four simple and natural immune-boosting methods!

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