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10 Exercises That Fix Posture and Relieve Back Pain

December 23, 2020 by Power of Positivity

Do you need to fix your posture? If you slump over a computer or smartphone for any length of time, then it’s going to cause pains in your neck, back, and shoulders. Today, bad posture has become a significant concern.

When you’re constantly under stress, sleeping in awkward positions, or overweight, it can put unnecessary pressure on your muscles and joints. The longer you utilize the things that aggravate your posture, the harder the habit is to break. Sadly, you’re causing damage to areas of your body that won’t manifest until later.

Not only is slouching horrible for your self-esteem, but it’s terrible for your body. People who slouch often have poor abdominal muscle mass, making their belly puff out more than it should.

Here are just a few of the problems that can be caused by constant slouching:

Chronic headaches
Stiffness in your neck, back, and shoulders
Overwhelming fatigue from strain
Back injuries
Problems with knees, hips, and feet
Muscle atrophy
Breathing issues
Compressed nerves or pinched disks
Digestive complications
Circulation problems
Overall joint discomfort
Sciatica
The curvature of the spine

Ten Ways to Fix Your Posture

Trying to fix your posture requires developing a new routine. If you find that you’re constantly complaining about your back and neck, then you know you must change the way you sit. When you first start to develop a healthier way to position your body, it’s not going to be easy.

Your body will fight the new posture, and you will experience some mild discomfort. The problem is that you’re activating muscles that you haven’t used in some time, and they’re weak. Thankfully, as you change the way you sit and develop a healthy routine, these muscles will become stronger.

Don’t give up prematurely as patience is the key. To start the changeover process, visualize yourself as tall. If you feel yourself slipping back into your old slouching habits, then you need to stand up and close your eyes.

Stand there nice and tall and feel your spine straightening. Now, standing tall isn’t going to resolve the problems, so here are ten exercises that will fix your posture and help you overall.

1. Pectoral Ball Smash

The pectoral ball smash will loosen all your tight muscles in the chest. You can also use a trigger point release maneuver to accompany this stretch.

•Put the ball in front of you and lean against the wall.

•Move around until you find a spot that is a bit uncomfortable to touch. This indicates sore muscles that need work. Now, move the ball around this area for about 30 seconds. You’ve found a trigger point that is going to help release the tension in the area.
•Keep rolling the ball around, finding more sore trigger points. Do it until you feel you’ve got all the painful areas covered.

2. Back Extension

This maneuver will help you strengthen your back muscles, but it will also prevent injuries to your spinal area. If you want to fix your posture and prevent round back, then you should try this one. Office workers and others that do a lot of sitting should do this stretch regularly.

•Start by lying on the mat with your stomach on the floor.

•Place your arms down to your side and touch your palms to your thigh.

•Put your legs close together and straighten your elbows. When you pull, you want to draw your toes a bit.

•Now, exhale as you lift your head, abdomen, and chest off the floor. The feet and hands never leave the original position if done correctly.

•Next, inhale as you lower your body down to the start position.

•Try to do ten reps.

3. Thoracic Extension

If you want to fix your posture, then the thoracic extension is necessary. It can also help to alleviate pain in the back, neck, and hips. You’ll need a foam roller to do this stretch.

•Place the roller on a mat horizontally. No, you want to keep the roller vertical as you lay your shoulders down on it.

•Use your gluteal muscles to push your backside off the floor. Your heels will assist you in moving back and forth.

•The goal is to find a position where it’s uncomfortable; once you find that spot, keep making the rolling motion for 20-30 seconds.

4. Cat/Cow Pose

This stretch improves elasticity in the spine, and it’s highly suggested for those who suffer from chronic back pain. It helps to get movement in the upper back, which is where most of the slouching effects.

•Begin in a downward dog position by kneeling on all fours. Now, put your wrists beneath your shoulder area. If done correctly, your knees should be directly beneath the hips.

•Now, breathe in, and look forward. As you inhale, make sure that you’re engaging your core muscles.

•Breathe out and put your chin down into the chest area as you slowly lower your head. Pull your belly area in the direction of your spinal column. If done correctly, your vertebrae will take on a round appearance toward the ceiling.

•Now, return to the starting position.

•Breathe in and look ahead as you pull your belly towards the matt. Elevate your tailbone in the direction of the ceiling, pulling your breastbone forward and upwards.

•Revert to the downward dog position, and you can repeat this stretch as many times as is comfortable for you.

5. Wall Angels

The wall angels stretch helps to strengthen the thoracic spinal area, helping to thwart developing a hunchback.

•Begin by standing against the wall with your knees bent slightly. Now, you want to make sure that your back, from top to bottom, and your head are resting on the wall.

•Now, make sure the back of your arms is against the wall. You will feel some pulling as you strain to make them touch. The backs of your fingers should also be touching the wall.

•Next, remember how you made snow angels as a kid? Well, you want to move your arms till they are over your head and then back down to the starting position. The trick is that you need to keep everything against the wall but your arms. If your back or head loses contact with the wall, then you’re not doing the stretch correctly.

•Try to do this for ten reps.

6. The Plank

The plank stretch will help to fix your posture by giving you a strong core. The weak abdominal muscles get a good workout, as well as the shoulder and back area.

•Position your body like you were going to do push-ups. Slightly bend your elbows so that your weight rests on your forearms and not your hands. If you do this correctly, you will have your body straight from the ankles up to the shoulders.

•Now, you want to really work those core muscles. So, suck in your belly as hard as you can. Imagine that you are moving your belly button from the front of your body to the back.

•Try to hold this stretch for up to a minute. If you can do it longer, then go as long as you can.

7. Doorway Stretch

This stretch is ideal for neutralizing a sunken chest from a long period of slouching.

•Find a sturdy doorframe and stand inside it. Place your right forearm against the frame as you bend it slightly until you reach a 90-degree angle.

•Your elbow should be about the same height as your shoulder. If you find this difficult, grab the doorframe’s side with your hand.

•Now, turn your chest to the right as you feel it stretching and pulling in your shoulder area.

•Hold this position for 60 seconds, then switch sides and do the other arm.

8. Bow Pose

The bow pose stretch can assist in fixing lousy posture. It helps to stretch the muscles that are often pinched in front of the shoulder area. Over time, it will lengthen and strengthen them.

•Start by lying face down on your stomach. Now, bend your knees slightly as you bring them up towards your hips. If you can’t get them up that far, it’s okay. Just do the best you can.

•Take your hands and grasp your feet. Slowly lift your head and chest until it’s slightly off the mat.

•Take a deep breath in and kick your legs outwards so that your arms will follow suit. Now, roll forward until you’re on your belly.

•Exhale and return to the original starting position.

•You should repeat this stretch up to five times.

9. Shoulder Dislocations

To do the dislocated shoulder stretch, you will need to use a broom handle or a long rod of any type. Anything will work as long as it keeps the shoulders a reasonable distance apart.

•Start by standing (or lying on your back to modify) and taking the broom handle in your hands. Keep your palms facing downward as you grasp the stick. Keep your hands at a distance that is just a bit wider than your shoulders.

• Now, make sure you keep your elbow straight as you raise your arms slowly until they’re over your head. If done right, you will feel a pulling in your chest area and your upper back.

•Try to hold this stretch for 30 seconds and repeat five times.

10. Cobra Stretch

The cobra stretch is designed to help improve your breathing. When you have poor posture, your slouching causes your lungs to compress. This will help to strengthen the muscles you use to fill the lungs. The muscles worked in this maneuver will help to keep the spinal column nice and straight.

•Start by getting on the floor on your belly. You want to ensure your palms are facing downward right beneath the shoulders.

•Next, inhale and slowly lift your chest from the mat as your arms become straight. If you do this correctly, you will feel those abdominal muscles start engaging.

•Only the top part of your ribs should come up off the floor. The lower section should remain there. Now, push your shoulders back while keeping your heart in the forward position. It would help if you didn’t crunch your neck while doing this maneuver, as it can cause unnecessary strain.

•If you’re doing this stretch right, your body should resemble a cobra ready to strike. Now, hold this position for about 30 seconds. Next, release your breath as you slowly lower your torso back onto the mat.

Final Thoughts on Ways To Fix Your Posture

Keep in mind that as you do these stretches, the motto “no pain, no gain” certainly applies. As you use muscles that have become weak, there is going to be a bit of discomfort. Thankfully, you can fix your posture and stop the chronic back, neck, and shoulder pain with some hard work.

15 Potassium Rich Foods Never to Overlook

December 23, 2020 by Power of Positivity

Your body needs electrolytes to help keep things in balance, and potassium is one of the most important minerals you absorb from your food. Did you know that it’s essential for your heart, brain, and kidneys? No wonder it’s the third most abundant mineral found in your system, and eating potassium rich foods is a wise choice.

When your potassium levels are deficient, it causes a severe condition called hypokalemia. According to the Cleveland Clinic, when this situation occurs, you can experience heart palpitations, severe dizziness, and headaches. While you know it’s essential to get sufficient levels of this mineral, how much do you need to stay healthy?

According to the National Institutes of Health, you need anywhere from 2,000 to 3,400 milligrams each day. Your age and weight dictate your exact needs. If you cannot get enough of this mineral through your foods, then you should take supplements.

15 Potassium Rich Foods

Thankfully, you shouldn’t need to turn to supplements when you learn what to eat to boost your levels. Here are 15 amazing foods that are potassium rich and can help you stay healthy.

1. Avocado

The avocado has certainly become popular in recent years. While it’s one of the fruits with higher calories, around 300, its potassium content is outstanding. Eating one of these green queens will give you almost 1,000 milligrams.

Another advantage of this fruit is that it’s full of monounsaturated fatty acids, essential for heart health. People always think that a banana has more potassium, but this proves that the avocado reigns supreme when it comes to this vital mineral. Avocado toast, anyone? Why not try some new recipes with this healthy fruit?

2. Prunes

While you might need to stay next to the bathroom when eating prunes, the over 280 milligrams of potassium may be worth it. These little purple wonders are about 100 calories each, and they are a great source of vitamins, specifically A. This small fruit can help keep you regular and is entirely hidden in a delicious smoothie.

3. Banana

Who doesn’t love a banana? They are one of the most versatile fruits as they can be used in so many recipes. You can even make pancakes out of them. The potassium rich nature of this fiber-loaded fruit cannot be ignored.

One large banana will give you around 480 milligrams of potassium, and they are not too bad on calories at around 120. They are the best addition to oatmeal, smoothies, yogurt, or even ice cream.

4. White Beans

You may be shocked to learn that white beans have a whopping 3,600 milligrams of potassium. Not only are they rich in this mineral, but they’re a great source of fiber and folate too. They can help with your brain and digestive system, and they are excellent for a pregnant mother to consume.

5. Beet Greens

Okay, so most people don’t rush to the store to buy beet greens, but it’s certainly worth considering. Did you know that just one cup of these greens can have over 1,300 milligrams of potassium?

Not only are they potassium rich, but these greens are full of zinc, which will help give you gorgeous locks and strengthen your immunity. Just add a heaping helping to your next sandwich or salad.

6. Sweet Potatoes

Sweet potatoes are an excellent substitution for regular spuds, and you won’t mind making the switch due to their low glycemic index and high fiber content. If you consume one cup of these orange taters, you will get over 440 milligrams of potassium.

Additionally, they only have around 100 calories and are great for people with diabetes, monitoring their sugar intake. There’s nothing better than some cinnamon on one of these roasted goodies. Who says dessert must be bad for you?

7. Salmon

If you consume around three ounces of salmon, then you will get over 380 milligrams of potassium. Wild-caught salmon is so good for you because it’s full of omega-3s.

If you need to keep inflammation at bay and improve your heart and brain, then bake a fillet with some grains and vegetables. This is a meal that any dietician would approve.

8. Spinach

Spinach is one vegetable that is so versatile. It can be used to make a salad, add a sandwich, or mix it in a smoothie for a vibrant pop of green color. However, the health benefits are outstanding. Just one cup of this leafy green has around 165 milligrams of potassium, and it only has about five calories.

In addition to being potassium rich, this green is an excellent source of iron. Iron is just as crucial as potassium, and it can help with anemia and fatigue, and it helps keep your hair healthy.

9. Carrot Juice

While it may not get as much attention as apple or cranberry juice, carrot juice is the right choice. You’ve probably heard that these orange veggies are good for eye health, but did you know that they have antioxidants that can help you fight cancer?

If you drank just one cup of this orange elixir, then you would get over 680 milligrams of potassium. While it’s low in calories, they have a bit of sugar in them, so try to limit your servings to keep your carbs in check.

10. Yogurt

While yogurt is right for you, it’s essential to watch the type you buy. You want to get a plain variety that is made with whole milk. The sugary blends won’t do you any good.

Yogurt is high in calcium and has over 350 milligrams of potassium in one cup. You can use this dairy product to make sauces, ice cream type treats, or even have it as a meal. Add some strawberries, bananas, and a kiwi, and you have a real treat.

11. Dried Apricots

Dried apricots may have a bit more sugar than fresh ones, but the potassium levels are around 65 milligrams each. That’s a good amount of minerals for such a little food. Additionally, they are the perfect addition to things like oatmeal or your morning smoothie.

12. Pomegranate

Pomegranates have such a delightful flavor. These unusual fruits are loaded with antioxidants as well as flavanols. They can help you with inflammation, arthritis, and even assist in improving memory.

With over 650 milligrams of potassium in one fruit, why not toss some of their seeds in your oatmeal or yogurt. They also go well with a smoothie. What a perfect fruit to add to any snack in between meals.

13. Swiss Chard

These kale-like greens are known for their sweet, peppery taste. They’re getting quite a bit of attention these days for their anti-aging effects as they have an abundance of antioxidants.

When it comes to brain health, it’s a great option to assist. This leafy green has a high betalain level, which is known to give your brain a boost. It’s best to put this veggie in a salad or to use it in a soup.

14. Coconut Water

Okay, it’s not a food, but coconut water is derived from a fantastic fruit versatile. If you need to lower your blood sugar levels, then pour yourself a glass of this natural remedy. It’s also known to help with cholesterol levels too.

Just one cup of this water can give you over 600 milligrams of potassium. With a mere 40 calories in that cup, you can drink up without the guilt.

15. Acorn Squash

Many people avoid squash as they’re not sure what to do with them. However, squash is excellent sautéed with some other veggies as well as made into a soup. Since one cup of this veggie has over 890 grams of potassium, it’s worth the recipe hunt to see how to incorporate them.

Not only are they minerally efficient, but they also have loads of fiber and antioxidants.

Final Thoughts on Potassium Rich Foods

It’s easy to see a wide variety of foods that you can use to boost your potassium levels. The benefits of getting the proper amount of this nutrient are vital. It helps with your heart health, can reduce inflammation and cramping, can help prevent osteoporosis, and can help your body better absorb nutrients from your foods.

There’s really no need for anyone to be deficient in this mineral when the potassium rich food options are limitless. Get creative and use a few foods from this list to incorporate into your daily meal planning. The chances are that you can add many of them without your family, even knowing it.

Who says getting healthy must be boring? You can really enhance your smoothies, oatmeal, or salads with many of these options.

11-year-old Boy in California Runs a Successful Recycling Company

December 23, 2020 by Kristen Lawrence

Ryan Hickman started his own recycling company at just three years old after visiting the local recycling center in Orange County, CA. When Ryan went with his Dad to turn in a few bags of cans and bottles. He immediately fell in love with recycling. At that moment, he knew he wanted to run his own recycling company to help the planet. So, the day after visiting the center, Ryan told his parents about his plans.

He said he wanted to provide empty plastic bags to his neighbors in hopes they’d save their recyclable materials for him. All the neighbors ended up saving their cans for Ryan. And then he rallied his friends, family, and his parents’ coworkers. Now, Ryan has customers all over Orange County, and his recycling company is doing better than ever. He spends a portion of each week sorting through cans and bottles from customers to get them ready for the recycling center.

While Ryan initially focused on recycling cans and bottles, many recycling efforts today also emphasize the importance of handling paper and cardboard waste. Paper and cardboard are essential materials to recycle, as they are widely used and can pile up quickly, contributing to landfill waste if not properly managed. Just as Ryan encouraged his community to participate in recycling bottles, efforts in larger cities like Melbourne are expanding to include programs for cardboard recycling. These services, such as those offering cardboard recycling in melbourne, help ensure that excess packaging and paper products are sustainably processed and reused, further reducing the environmental footprint.

Whether it’s leftover packaging from deliveries or paper waste from offices and schools, ensuring that these materials are sorted and recycled properly can make a significant difference. With initiatives like those in Melbourne focusing on cardboard recycling, communities worldwide are taking proactive steps to reduce waste, showing how young entrepreneurs like Ryan, alongside larger city programs, can drive impactful change toward a more sustainable future.

As inspiring stories like Ryan Hickman’s show, the impact of recycling efforts can start at any age and scale to make a significant difference. While Ryan focuses on cans and bottles, the responsible recycling of electronics is just as crucial for protecting our environment. However, when it comes to electronic waste, there’s an added layer of responsibility—ensuring that sensitive data is securely destroyed before the devices are recycled. This is where services like Computer Recycling USA come into play, offering comprehensive solutions that include both data destruction and electronic recycling. It not only reduces the environmental footprint of e-waste but also ensures that the transition to new technology doesn’t come at the cost of data security.

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A post shared by Ryan Hickman (@ryans_recycling) on Oct 3, 2020 at 7:28pm PDT

What Ryan says about the importance of recycling

“I have recycled over 1 million cans and bottles, and I started recycling when I was 3.5 years old. Now I’m 11, so that was 8 years of recycling,” Ryan said.

He said when his Dad first took him to the recycling center, he fell in love with it and wanted to continue recycling. “It was fun and I saw it was making a difference in the environment.”

Ryan told us that knowing all the recyclable materials he collects will help clean up the environment inspires him to keep going.

“Every single can and bottle that I recycle is not ending up in oceans, landfills, lakes, rivers, reservoirs, or for animals to eat it, get sick and die.”

According to Ryan, here’s how long it takes for different materials to break down in the environment:

One soda can – 9 years
Plastic bottle – 600 years
Glass bottle – 1 million years

He says that around 14% of the litter in the oceans right now consists of these easily recyclable materials. It may seem daunting, but if we all do our part to recycle, we can greatly reduce the amount of litter in our environment. Of course, reducing consumption overall will make the biggest impact, but we should always try to recycle and repurpose what we do use.

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A post shared by Ryan Hickman (@ryans_recycling) on Jul 11, 2020 at 3:51pm PDT

“What keeps me motivated to keep recycling is just getting letters and emails from all over the world telling me thanks and keep up the recycling,” Ryan says.

Others’ encouragement keeps Ryan inspired to continue his quest to clean up the Earth, but ultimately, it comes from his own heart. He knew at a young age that he wanted to create a cleaner planet somehow, and that a recycling company was in his future. Now that he’s the president of his company, he sees no end in sight and no limits to what he can accomplish!

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A post shared by Ryan Hickman (@ryans_recycling) on Jan 3, 2020 at 11:56am PST

Spread the word–it’s essential to recycle!

His advice for anyone wanting to raise awareness about the importance of recycling is to tell people it does make a big difference. “If millions and millions of people recycle just one bottle or can, it’ll be millions and millions of bottles or cans being recycled. So, it’s really easy to recycle.”

Just like with anything in life, when one person does a good deed, others seem to hop on board from their example. You can see this in action with people who pay it forward at Starbucks and other restaurants. One person creating a positive impact in the world sets off a chain reaction. And eventually, others feel inspired to join in. Most people want to help somehow, but just don’t know where to start.

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A post shared by Ryan Hickman (@ryans_recycling) on Mar 9, 2020 at 2:59pm PDT

Ryan sets a positive example and drive to run a successful recycling company. Plus, he shows the world that anyone can make a difference. When it comes to recycling, most cities provide recycling containers to residents, which makes it easy. However, if your city doesn’t already do this, you do have other options.

Websites such as Earth911.com can give you local options for recycling when you put in your zip code. They also provide tips on best practices for handling recyclable materials so they don’t end up in the environment. Or, you can take the bull by the horns like Ryan did and start your very own recycling company! If he can do it at just 3 years old, anyone can with enough determination and love for cleaning up the planet.

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A post shared by Ryan Hickman (@ryans_recycling) on Feb 17, 2020 at 12:04pm PST

In 2016, his story went viral, and he’s since been featured on news stations, websites, and radio stations around the globe. Ryan has won many awards and recognitions, including the “2017 Citizen of the Year” by his hometown of San Juan Capistrano.

Some of Ryan’s other notable accomplishments include:

– being named one of the most influential people of 2017 by the Orange County Register
– making the MSN “top 15 kids changing the world” list in 2018
– being listed in Good Housekeeping’s list of 40 kids who have changed the world in 2019 and 2020
– making the Reader’s Digest 2020 List of Kids of the Decade Changing the World
– being featured in TIME Magazine for Kids, National Geographic, and a WHIZ KID in OC Family Magazine
– being named the 2017 CNN Young Wonder
– appearing on the Ellen DeGeneres show and has been on Ryan Seacrest’s radio program
– appearing on ABC World News, Good Morning America, The Today Show, USA Today, Fox, CNN, NBC, and more.

Ryan hopes to save for his college education. Also, he hopes to save for a full-size trash truck with the recycling revenue. If you’d like to help support his company’s volunteer efforts, you can purchase merchandise on his website. If you live in Orange County and have recyclable materials for Ryan to collect, schedule a pick up. You can also book an interview or appearance request, or just ask him questions about recycling in your area.

From his website:

“Thank you to all of Ryan’s friends around the world, his customers and family who have supported his ambitions and hard work recycling.”

Science Reveals: The Youngest Sibling May Be the Funniest

December 23, 2020 by Sarah Barkley

Have you ever noticed how the youngest sibling seems a natural entertainer?

Siblings are different; research shows that the youngest sibling tends to be the funniest. This stems from the theory that birth order shapes personalities, as siblings impact one another’s development. Parents also seem to treat children differently based on birth order, contributing to personality differences.

Parents often unintentionally treat children differently based on their birth order. This doesn’t mean the parent loves one child more than the others. It just means the parent did things differently with each child, which is normal.

Siblings aren’t the only ones included in the birth order theory, either. Only children tend to develop unique traits from being the only child in the family. With no one to compete with for attention, only children have other factors to consider, which will be explained later.

Even when growing up in the same environment, siblings tend to differ. Many factors contribute to personality, and birth order is one of the biggest factors. Luckily for the youngest sibling, their birth order made them the funniest.

The Youngest Sibling May Be the Funniest

Youngest siblings have the science to back them when they claim they are the funniest. In a survey conducted by a market research firm, YouGov, 1,782 people were asked to rank their family members. They were ranked on characteristics of the most responsible, relaxed, funny, and other similar traits.

In most instances, the youngest child was ranked as the funniest in the family. Older siblings tended to rank their youngest sibling as the funniest, and youngest siblings tended to rank themselves as the funniest. Whichever way it was looked at, the results were precise.

The youngest was also often ranked as the most relaxed and most easy-going. On the other hand, the firstborn child was ranked as the most responsible, organized, and successful. These exciting trends show that many characteristics apply to birth order.

Other Characteristics of the Youngest Sibling

Being the funniest, most relaxed, and easy-going aren’t the youngest sibling characteristics. The youngest are often graced (or sometimes cursed) with other unique personality traits.

They tend to be the most free-spirited, likely because their parents become more relaxed in their parenting techniques. Parents loosen the rules for the younger child and aren’t as worried and cautious anymore, either.

The youngest is often the least disciplined. Since parents become more relaxed with each child, the youngest sibling may not be held to the same high standards. This also contributes to their free spirit because they won’t be as stressed about perfection.

The youngest may also exhibit an outgoing personality and be fun-loving and uncomplicated. They often have lots of charm and can win other people over easily.

On the other hand, they may also seek attention more often and be more self-centered and manipulative than others. This is because the youngest are often used to getting their way and know what works and doesn’t. Since they are used to getting their way, they’ll learn to think only of their desires and not of others.

Additionally, they are more adventurous and take more risks regarding their career or education. Since they are more laid-back and willing to explore and try different things, they aren’t as afraid to fail and enjoy the experiences.

They also tend to feel like their accomplishments aren’t as important because their parents have already been through them. To set themselves apart from their older siblings, they look for unique ways of self-expression and tend to be more emotional and creative.

What Science Reveals About the Other Siblings

The youngest siblings aren’t the only ones with unique traits, however. Each child in a family has a unique set of traits, largely determined by their birth order. They all fall into a specific role in the family.

Firstborn Characteristics and Traits

The firstborn child of each family can find their place in the family first. This often leads to them becoming the more responsible sibling and the one that is eager to please adults. They always want to do the right thing and work hard to strive for perfection.

The oldest sibling also feels responsible for helping to care for the younger siblings. Parents usually are stricter on the rules with their first child and are overly attentive to them. This causes the oldest child to feel the need always to be perfect and please their parents.

Since parents have more one-on-one time with the oldest sibling, that sibling tends to learn more. They receive undivided attention. This advantage helps them to understand and process the world around them better. Because of this, they tend to have a higher IQ than the other siblings.

These characteristics sound great, but it leads to serious mental issues. Since they don’t let themselves relax or do anything they don’t feel is perfect, they are often stressed out. They often feel like nothing they do is good enough.

Additionally, they don’t like to take risks because their fear of failure is so intense. They don’t like change and don’t enjoy trying new things.

Firstborn children want to succeed at everything, and they also exhibit the following traits:

reliable
structured
careful
controlling

Middle Children Characteristics and Traits

The difference between middle children and other siblings starts right from the beginning. They will never experience being an only child, so they won’t receive the undivided attention the firstborn receives. Plus, they don’t tend to receive the doting attention the youngest child receives.

This often leads to jealousy, which can cause rebellious behaviors. They are also often looking to please others to get attention, too. It will depend on the child’s temperament, whether they are rebellious or people-pleasers.

Sometimes, they will be both rebellious and people-pleasers. In this situation, they look for ways to please their peers, which they often feel is possible by being rebellious. This could lead to risky behavior and taking dangerous chances.

Middle children often feel left out and may struggle with their identity. They work hard to find their place in the family and even feel they don’t belong. This is likely because they don’t get as much attention from their parents as the other children.

However, it isn’t all negative because their position in the family also leads to them mastering critical social skills. They get along quickly with others and are often extremely sociable. Their ability to get along with people from different backgrounds will help them immensely.

Middle children rely heavily on their friendships since they usually feel like their family doesn’t pay attention. They develop close bonds with their friends and tend to have a large group of friends.

They are often the first child to want to sleep over at a friend’s house or travel without their family. The middle child will also be a peacemaker, striving to have everyone happy and get along.

Additionally, they learn negotiating and compromising early on. This stems from them feeling like they don’t fit into the family dynamic and their desires aren’t heard. This does lead to them being more agreeable than others, which could lead to greater enjoyment in life.

Only Children Characteristics and Traits

While children with siblings develop traits based on their birth order, only children have unique situations. They have no one to compete with for attention and desires. So, they often feel like their parents are overbearing and have intense expectations.

Only children also receive more parental attention since their parents only have one child to care for. Additionally, they spend more time with adults than children and mature more quickly. They are usually intelligent and motivated, which is an excellent combination for success.

Other traits of only children are that they are very hardworking and determined. They are diligent in everything they do and tend to be leaders. They are often also perfectionists and may become anxious if things aren’t going as planned.

Final Thoughts on Science Reveals: The Youngest Sibling May Be the Funniest

Think of your youngest sibling’s or your personality if you are the youngest. You may notice that the youngest sibling is the funniest of the family. As explained before, science backs this theory, and the reasoning makes complete sense.

Each child in a family plays a unique role and tends to be very different. Even with the same upbringing and background, siblings will develop unique traits and characteristics. The birth order theory has existed for a long time but is becoming even more substantiated now.

The new information makes it easy to see that the theory is accurate. Children genuinely do develop characteristics based on their birth order.

Woman Gets in Shape, Then Becomes a Fitness Trainer

December 23, 2020 by Kristen Lawrence

Many people become a fitness trainer much like a singapore personal trainer after first getting in shape themselves, which is exactly what Nicci Robinson did. After she went through a huge physical transformation, she felt inspired to help others do the same. Now, she runs her own fitness business and is an ACE Certified Personal Trainer. Here is her story.

“I felt unhealthy. I felt sluggish, lethargic, and I knew I needed to make a change,” Nicci said.

Her fitness journey began back in 2012 when she felt a desire to improve her physical health. She didn’t need to lose weight, but she just wanted to get in better shape and get stronger. At this point, she decided to get a gym membership and started doing cardio a few times a week. From there, she moved into weightlifting in order to gain muscle mass, inspired by the changes she saw in her body over the years.

The physical changes she saw boosted her motivation and willpower to keep going on the journey. However, she knew that getting in shape had a bigger purpose for her life. Little did she know at the time how many people she would inspire in the process.

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Paying it forward as a fitness trainer

“What inspires me is knowing that I get a chance to wake up every single day and become a better version of myself because I realize that we are all here on this planet, we’re here in life to help out each other,” Nicci said. “I definitely know that part of my purpose is to ensure that I’m helping out the next person become the better version of themselves.”

Now, she helps other people get in shape all over the world. You can find her workouts on an app called Fit Body, where she and three other fitness trainers offer various workout routines. You have access to custom workout plans, a macro calculator, monthly workout challenges, and more. The app also features registered dietitians to help people with meal plans and meeting their nutrition goals.

This is her way of giving back to the world and sharing her knowledge, motivation, and inspiration with others. She shows people that they can push past their limits and reach their highest potential, no matter their starting point.

“When my fitness journey started off, of course it was about me, but now I know that this is my purpose. It’s no longer about me, but it is about assisting and helping the fellow men out there become better versions of themselves, and I can only hope to keep inspiring whoever comes across my page to again, become better versions of themselves,” Nicci said.

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A post shared by Nicci Robinson (@nicci_robinson)

Some wise words from the fitness trainer who started off just like you

She offers some advice to anyone just starting their fitness journey, when it’s easy to compare yourself to others. You should always focus on being better than the person you were yesterday, as you’re your biggest competition.

“Don’t idolize a specific body type, just know that you are going to go through a process to become a better you. You’re not going to look like the next person; you’re going to look like the best version of you.”

Nicci also says to go at your own pace, and simply stay consistent on your journey. After all, you can’t become your best self overnight. It takes time and determination, along with trial and error, to reach your maximum potential.
“Just know that this is definitely a marathon, not a sprint, and just go at your own pace,” Nicci says. “Know that every day that you wake up is an opportunity to just go at it, start over, do better, and become a better you.”

Remember that you can begin a new chapter in your life no matter your circumstances. You can always start over, set new goals, and better yourself. You don’t need anyone’s permission; the only thing holding you back is your own limiting beliefs. The battle truly is in our own heads, as we can do anything we set our minds to.

“Be your own cheerleader. Be your best friend through this process, and just constantly hype yourself up. It is a journey; it’s not going to be overnight, but I promise you – the results will definitely be worth it.”

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A post shared by Nicci Robinson (@nicci_robinson)

Nicci says that you won’t just see the changes physically; you’ll notice your mental and emotional health improve as well. You will feel stronger all around, from deciding to take that first step to become a better you.

Commit to yourself, and watch your life change

“You’ll grow in so many different areas, so just be consistent. Keep going. Do not quit.”

Remember that the journey of a thousand miles begins with just one step! So, you may start out by just walking on the treadmill. After you do this for a few weeks, maybe you’ll get the energy to run for a few minutes. Then, you’ll continue to build on this, perhaps starting a weight training regimen or taking some classes.

One small step leads to another, and eventually, you’ll look back to see how far you’ve come. You’ll have transformed inside and out, and not even recognize the person you were before. We can all do it; we all have what it takes – it’s just about believing it.

Final thoughts: Become the best version of yourself, and then help others

Nicci originally began her fitness journey because she wanted to become stronger and more fit. Now, she helps others do the same as a fitness trainer and motivator to all who cross her path. It will feel like moving mountains at first, but eventually, the changes you see will keep you going. You’ll look in the mirror one day and feel so proud of the man or woman you’ve become.

The only thing keeping you from reaching your highest potential is your belief about yourself. Remember that whatever you make up your mind to be, you are. So, if you want to get in shape, perhaps even becoming a fitness trainer like Nicci, you can do it! Just decide for yourself, and take action to become your best self.

Counselors Explain Why Adversity Makes You Stronger

December 22, 2020 by Power of Positivity

Life is hard, especially when you must deal with adversity periodically. However, that’s something that everyone must deal with at some point. If it’s handled correctly, it can make you stronger but if it’s handled incorrectly, it can be debilitating.

The good news is that most people make it through these hard times and come out as a better person on the other side. They are stronger, wiser, and more motivated than ever before. It may seem contradictory but, as counselors explain, going through hard times makes you stronger. Here is what they had to say about it.

What is Adversity?

The Merriam-Webster online dictionary defines it as a state or instance of serious or continued difficulty or misfortune. It is something that may rock your world and shake you to your core. Think of the term as obstacles that pop up in your life which are hard to overcome or hardships that seem almost impossible to face.

Hard times are relative. It can be different from person to person depending on socioeconomic status, cultural differences, gender, religious beliefs, and more. For example, a person making $100,000 per year is not going to have the same financial hardships as a person making $20,000 per year.

Types of Adversity

Since people face different obstacles according to the factors mentioned above, it makes sense that there is more than one type of adversity. Financial was mentioned in the above paragraph. Here are five other types:

Mental
Emotional
Social
Spiritual
Physical

Everyone is going to face some adverse situations in all these categories at some point in life. A rich person will have financial hardships, but not like a poor person. The rich person may have tax problems while the poor person has bill problems. An athlete may experience a physical injury which can be detrimental to their career while a person who is not in shape may begin to have physical health problems that are detrimental to their life.

The Worst Type

Out of the six types, mental is the worst. When you think about it, no matter which category your difficulties fall in, there is going to be some mental effect from them. Some people crack under pressure while others thrive. This is completely mental (with a bit of emotions thrown in).

In a sense, you could say that mental difficulties encompass all other difficulties.

Your state of mind directly impacts how you handle hardships. This does not mean that you can’t overcome obstacles with a weak state of mind, it means that it will be harder for you to do so. You might need a little help to get through it.

Whether you have a strong state of mind or a weak state of mind, the result will be the same. Life challenges, when you overcome them, contribute to you being stronger. However, you must overcome these challenges to get there. The next section tells you how to do it.

Ways to Overcome Adversity

According to the author and psychologist Diana Raab Ph.D., the best way to overcome difficult times in life is by keeping a balanced state of mind. She suggests that a person should become more resilient to get through the difficulties. You do this by embracing the hardships and making a choice to get through them. Resilience a lifestyle, not something that you sporadically “do”.

What is Resilience?

Resilience is a term that you will often hear when discussing ways to get through life’s struggles. Amit Sood, MD, the executive director of the Global Center for Resiliency and Well-Being, defines resilience as a person’s ability to withstand adverse situations, bounce back from them, and grow. Before you can get stronger from hardships, you must first have the resilience needed to withstand them.

How to Build Resilience

It seems some people are just naturally resilient, but their level of resilience took time to build. It takes time, strength, practice, and dedication to build resilience. And it is never too late to start building it.

There are a several ways, which may be better referred to as skills, to build resilience. However, keep in mind that resilience is only a tool. You can’t put it into action until hardships come around. In that sense, it’s almost like a catch-22 – you need resilience to get through hard times, but you need hard times to build resilience.

A few of the best skills needed to build resilience include:

Taking care of your mental and physical health
Nurture yourself, especially when you are stressed
Believe in yourself and your abilities.
Develop excellent problem-solving skills
Have clearly established goals and work towards them every day
Be an action person, not a reaction person.

Going into detail about these ways to build resilience is so much information that it would require a whole other article. However, think of these skills as barriers or support systems for resilience. The stronger these skills are when hardships hit, the more they will support your resilience from breaking. They are the building blocks to beating adversity.

How Adversity Makes You Stronger

Now that you know how what it takes to get through life’s difficult times, you can get to the silver lining of those difficulties. At the end of it all, you will find that you are much stronger than you were when the difficult times started. You have built up your resilience much like you build up your immune system. When the next hardship comes around, you are ready, and you might be surprised at how well and how fast you handle it.

There are three areas that you grow in when you face and conquer adverse situations in life (there are more than three, but for this article we will focus on these three). These areas are self-efficacy, the way you view stress, and post-traumatic growth (PTG).

Self-Efficacy

Self-efficacy is your capacity to believe that you have what it takes to conquer challenges. Getting through challenges reinforces your belief in yourself. You improve your “I can do it!” attitude.

Many situations in life are more easily handled when you believe in yourself. It may seem like some simple, abstract concept, but it has been scientifically proven that a high self-efficacy makes you stronger and helps you deal with the lemons that life gives you.

Psychologist and Stanford University professor Albert Bandura first coined the term. He stated that people with high self-efficacy approach adverse situations with the mindset of figuring out how to solve them rather than worrying about what could go wrong. In other words, the more you make it through adverse situations, the better you become at solving them.

How You View Stress

You have probably met a person who does not handle stress well. You’ve also probably met a person who handles stress like a champ. You can bet your paycheck that the stress champion has had a lot of practice dealing with stress.

One of the keys to dealing with stressful situations is to view them as a challenge or a goal, not a disaster. Sure, that’s easier said than done, but getting through adverse situations is how you put that into practice.

As you navigate through stressful situations, you will begin to see them as opportunities for growth rather than problems. When you can view stress this way, you can consider yourself a mentally strong person.

Post-Traumatic Growth

Most people have heard of post-traumatic stress disorder (PTSD), but have you heard of post-traumatic growth (PTG)? Think of this as the opposite of PTSD. Instead of crumbling after a traumatic experience, some people experience a transformation in which they morph into a better version of their previous self.

This theory was developed by psychologists Richard Tedeschi, Ph.D., and Lawrence Calhoun, Ph.D. They theorized that people begin to appreciate life more, to find more value in life, to find more satisfaction in helping others, and much more. They flourish into a person who stops to smell the roses and even grow a few.

This may sound a lot like resilience, but it’s not quite the same thing. Resilience is the ability to bounce back while PTG is what happens when you bounce back. Being resilient can lead to increased PTG.

Final Thoughts on How Difficult Times Makes You Stronger

No one likes hardships, but it’s the hardships that make you appreciate the good times. Difficult life situations define who you are. They show you what you’re made of. They make you stronger.

Whenever you are hit with some devastating life situations, it may be hard and stressful, but remember this information you have read. Go into it knowing that you will be better and stronger when you come out of the other side. In the words of the famous Napoleon Hill, “Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit.”

20 Keanu Reeves Quotes That Will Make You See the World Differently

December 22, 2020 by Sarah Barkley

As a successful actor, Keanu Reeves has knowledge and experience that many of us don’t. Another skill he has is being thoughtful and thinking deeply about things. Many Keanu Reeves quotes will show that he perceives the world differently than many others do.

By reading and remember Keanu Reeves quotes, you will see the world differently, too. He will help open your eyes to things you haven’t noticed or thought of before. Plus, he will give you a new perspective on the way life is.

In many of these, Keanu Reeves quotes, he explains how you control your life. You determine if you are happy or not, and you decide if you are going to achieve your dreams and goals. This way of thinking is what helped him rise to the level of success he is at now.

He also takes things that most people overlook and describes them in an entirely new and optimistic way. Not only will you learn from Keanu Reeves quotes, but you will become more aware of the world around you.

Twenty Keanu Reeves Quotes

Take the wisdom found in these twenty quotes and apply them to your life to see a difference.

1. “The person who was holding me back from my happiness was me.”

You are the only one in control of your feelings. If you want to be happy, do what you have to do to achieve happiness. Figure out what part of your life is making you unhappy and develop a plan to make it better.

If you can’t change what is making you unhappy, then change your mindset. Accept the situation and adjust your life so that it works better.

2. “Every struggle in your life has shaped you into the person you are today. Be thankful for the hard times. They can only make you stronger.”

You learn and grow in all situations throughout your life. You have become stronger and wiser from the struggles and grown in more ways than you can realize. Look back with thankfulness on the hard times because you wouldn’t be who you are now without them.

3. “I was also raised to treat people exactly how I would like to be treated by others. It’s called respect.”

Showing respect for others means treating them how you want others to treat you. To treat them any other way is a sign of disrespect, and that is never okay.

4. “Sometimes simple things are the most difficult things to achieve.”

As Reeves explains, the simple things in life are somethings hard to find. This is because you are so often looking for the big things that you miss the little things. The little things get put in the back of your mind, so they are always out of reach.

5. “Sometimes we get so caught up in our daily lives that we forget to take the time out to enjoy the beauty in life.”

Take a moment to look around and enjoy the beauty that surrounds you. Don’t get caught up in the mundane parts of life that you forget to appreciate the best things.

6. “How do I confront aging? With a wonder and a terror. Yeah, I’ll say that. Wonder and terror.”

Aging is an interesting part of life because, in one way, it is wonderful, but in another way, it is terrifying. You will never know what the next part of aging will be like, so it causes a feeling of terror. On the other hand, however, looking back on how you have progressed is wonderful.

7. “The impact of falling in love for the first time has a special place in our architecture.”

Your first time falling in love sets the foundation for all relationships that follow. You will subconsciously build on that experience. Knowing this can help you build on it positively, rather than on the negative aspects.

8. “Nothing ever truly dies. The universe wastes nothing; everything is simply transformed.”

When something dies, it hasn’t truly gone away. It has just been transformed into something else. It can transform into a feeling inside you, a place in your heart, or the happiness found in memories.

9. “It is incredibly empowering to know that your future is in your hands.”

You have control over your life, and you are the one who decides what it will look like. As you envision your future, make a plan to reach your dreams.

10. “Luxury is the opportunity to experience quality, be it a place, a person, or an object.”

You don’t only find luxury in fancy items, but in anything that seems great to you. This could be the person you love or your favorite place to visit.

11. “Try to be wrong once in a while. It’ll do your ego good.”

You don’t always have to be right, and it’ll feel good if you admit you’re wrong once in a while. Even if you don’t feel like you’re mistaken, you can sometimes let someone else be right. As Reeves says, it’ll be good for you.

12. “Tattoos are interesting, but at the same time, they are also a mask – you are exhibiting your past life on your body.”

Most of the time, there is a meaning behind a tattoo. Most people get tattoos as a symbol of part of their life. While they are interesting, they also cover a little of your current life with your past life.

13. “The simple act of paying attention can take you a long way.”

Make an effort to pay attention to everything and everyone around you. If you do, you will learn and appreciate so much more. Plus, you will form tighter, more meaningful bonds with those around you.

14. “Falling in love and having a relationship are two different things.”

Being in a relationship doesn’t mean you are falling in love. It simply means you are spending time with someone special and getting to know them on a deeper level. Falling in love can’t be compared to that, as it is a strong emotional connection with the other person.

15. “Our dreams can teach us, instruct us, confuse us, sometimes I think they look to be considered. They are an opportunity, and I think they most certainly could be utilized to focus, to try and achieve — whether it’s looking for someone, or influencing us, or inspiring us.”

You should think about what you dream of sometimes. While your dreams could very well be confusing, they also could give you information or inspiration.

16. “You have to change your life if you’re not happy and wake up if things aren’t going the way you want.”

Don’t keep living life the way you are if you are unhappy. Instead, acknowledge that you are the only one who has control over the way you feel. Make a change and get on the path to being happy again.

17. “The recognition of the law of cause and effect, also known as karma, is a fundamental key to understand how you’ve created your world, with actions of your body, speech, and mind. When you truly understand karma, then you realize you are responsible for everything in your life.”

The things you do, say and think contribute to the way your life is. The way you perceive the world is based on karma, and you have to take responsibility for the way things are.

18. “I cried over beauty, I cried over pain, and the other time I cried because I felt nothing. I can’t help it. I’m just a cliché of myself.”

Crying is a reaction that can happen, no matter which emotion you are feeling. Don’t be ashamed of your tears. Own up to them as Reeves did.

19. “When I don’t feel free and can’t do what I want, I just react. I go against it.”

People don’t like to be told what to do, and they like to make decisions for themselves. You have probably noticed that you no longer want to do it when someone tells you what to do. It can cause a sense of rebellion instead.

20. “Kissing someone is pretty intimate, actually very intimate, and your heart always kind of skips a beat before you do that.”

Sometimes, the intimacy of a kiss is downplayed. It is truly a special form of contact, and it forms a bond of sorts between two people.

Final Thoughts on Keanu Reeves Quotes That Will Make You See the World Differently

These Keanu Reeves quotes can help you see things differently. His unique and honest insights help get you thinking about the world around you.

Remember these quotes as you go about your daily tasks and find inspiration in them. Try to view the world in a new way, as Reeves often does. The world is what you make it, as many of these Keanu Reeves quotes show.

10 Causes of Dark Under-Eye Circles (And How to Get Rid Of Them)

December 22, 2020 by Power of Positivity

Dark circles are no fun. Sometimes it can feel like they’re staring back at you in the mirror, as you try to cover them up. So, what causes dark under-eye circles? Here are 10 causes of those dark circles you may not know about and how to eliminate them.

Studies show that a woman in the United States, on average, spends around $15,000 during her lifetime on cosmetics, with a large amount of that money spent on under-eye concealers. Depending upon the person, dark circles can be caused by different things.

10 causes of dark under-eye dark circles

Sometimes your family history contributes to your under-eye dark circles, but other reasons come into play.

1 – Hyperpigmentation

Hyperpigmentation is a description of the dark skin under your eyes. Hyperpigmentation is caused by melanin, an amino acid that’s responsible for darker skin color. Melanin helps you get a tan when you’re at the beach. Lack of oxygen to the blood vessels around your eyes is one cause of excess pigment under your eyes.

2 – Decreased blood circulation

You develop poor circulation and fluid build-up around your eyes as you age, making that area look darker. The oxygen-poor blood causes the darkness you see under your eyes because the skin under your eyes is thin and fragile.

3 – Tiredness

Not getting enough sleep also contributes to dark skin under your eyes. Staying up too late and then waking up early disrupts your sleep schedule. It’s important to keep a regular sleep routine for you to get completely rested.

You should get around 7 to 8 hours of sleep every night. Turn off all your electronic devices for several hours before you go to bed. The blue screens in these devices affect your sleep cycle, keeping you awake when you need to wind down before bed.

Find ways to relax before bedtime, like reading a book or bathing. As you relax, you will fall asleep quicker and stay asleep. A good night’s sleep also reduces your eye strain, contributing to dark under-eye circles.

4 – Stress

When stressed, your body sends more blood to your organs to compensate. This makes your face look pale, and dark circles appear under your eyes. It’s like you’re wearing the stress on your face. Try exercising or yoga as a healthy way to reduce your daily stress.

5 – Allergies

If you have nasal congestion from allergies, it triggers dark circles under your eyes. The allergy congestion affects the small veins under your eyes, making them look swollen and puffy. Blood pools in these areas, dilating the veins, so you get dark circles. Colds and sinus infections will do the same thing. If you have allergies, try to figure out what’s causing them. The most common sources of allergies include

Outdoor pollen, hay fever, or seasonal allergies
Mold, pet dander, or dust mites
Food allergies
Smoke, chemicals, or scents

6 – Poor diet

It’s easy to focus more on how to get rid of the dark circles under your eyes than what’s causing them. A huge contributing factor can be your diet. You won’t look your best if you’re not getting proper nutrition. Here is a list of foods you may need to add or eliminate from your diet to minimize the dark circles.

Not enough iron in your diet:

Iron boosts healthy red blood cells. Lack of iron in your diet causes anemia. A classic symptom of anemia is dark under-eye circles. You’ll also feel extremely fatigued. Foods that have a lot of iron include:

Leafy greens
Lean beef
Sardines
Tuna
Molasses
Liver

Not enough vitamin K:

This vitamin causes your blood to clot. If you don’t get enough of this vitamin, there may be blood leakage in the tiny capillaries around your eyes, making the area look dark and almost bruised. Sources of vitamin K include the following:

Leafy greens
Soybeans
Prunes
Kiwi
Avocado
Olive oil
Canola oil

Not enough vitamin C:

Vitamin C is an antioxidant that protects your skin from damage. These things contribute to wrinkles and hyperpigmentation as you age. Eat these vitamin C abundant foods.

Peppers
Oranges
Grapefruits
Kiwi fruits
Strawberries
Cantaloupe
Pineapple
Watermelon
Raspberries
Blueberries

What you may need to limit in your diet.

Excess salt:

If you eat too much salt in your diet, your body retains fluids. This causes puffiness and blotchiness under your eyes. Avoid foods like bacon, canned soups, processed meats, and fast foods since they contain a lot of sodium. Doctors recommend you eat 2,300 mg of sodium a day to stay healthy. Read food labels. Salt your food during preparation, not during your meals. This cuts back on the salt.

Excess caffeine or alcohol:

Drinking too much soda, coffee, or iced tea increases your chances of becoming dehydrated. Being dehydrated contributes to under-eye dark circles.

7 – Health conditions

You’ll get dark circles under your eyes if you have thyroid disease. This is because thyroid disease influences fluid retention around your eyes. The skin under your eyes gets pulled down and puffy looking.

8 – Eyestrain

After a long day of studying your computer screen, your eyes feel tired. This puts a strain on the blood vessels under your eyes, making the bulge and causing the fragile skin under your eyes to turn dark. Be sure to take breaks from your computer to relax your eyes. You can also do eye exercises to rest your eyes and stimulate blood circulation under your eyes to avoid darkness under your eyes.

9 – Sun Exposure

Being out in the sun boosts vitamin D and causes dark circles under your eyes. Sun exposure increases the melanin in your skin pigment, especially around your eyes, because that’s where your skin is thin. Wear sunscreen and sunglasses when you’re outside in the sun to avoid too much melanin around your eyes.

10 – Dehydration

If you’re dehydrated, you’re apt to have dark circles under your eyes. The fragile skin under your eyes will look dark and dull. It’s recommended that men have at least 3,000 mL (around 13 cups) of fluids per day, and women should have 2,200 mL (9 cups) of fluids per day. Here are a few tips to ensure you drink enough fluids every day.

Don’t wait until you’re thirsty to drink fluid. This typically means you’re already dehydrated.
Sip water between bites of food at meals
Drink a glass of water when you take pills
Drink a full glass of water before exercise
Use moderation when drinking alcohol since it can dehydrate you.

How do you reduce dark under-eye circles?

You can do some practical things at home to eliminate the dark circles under eye circles.

1 – Decongestant

If you suffer from allergies that cause nasal congestion, try taking a decongestant to help relieve the puffiness and darkness under your eyes. Nasal sprays are also effective in reducing congestion. If possible, determine what you’re allergic to and remove or reduce the allergen in your home.

2 – Moisturizer

Every night before bed, wash your face to remove any makeup, dirt, or dust, then smear an eye moisturizer under your eyes. Ingredients like vitamin C or retinol are good to eliminate dark circles.

3 – Cold spoon therapy

Another popular dark circle remedy is putting cold spoons under your eyes. Leave the spoons under your eyes for 30 minutes. The coldness reduces inflammation and puffiness. Under-eye masks or patches work well too.

4 – Don’t smoke

Smoking affects your skin cells, causing them to break down, so you have wrinkles and dark circles under your eyes. The more cigarettes you smoke and the longer you smoke, the more likely wrinkles and other age-related changes to your face will appear.

5 – Chilled cucumber slices

Another simple way to reduce the swelling under your eyes is to lay a chilled slice of cucumber under your eyes for 30 minutes. The coolness reduces any swelling or puffiness. Also, cucumbers are high in vitamin K, improving blood flow to your skin.

6 – Don’t touch your eyes

It’s easy to rub your eyes when you’re tired, but the frequent rubbing of your eyes causes the dark circles under your eyes to appear even darker. Because the skin under your eyes is so thin, you may accidentally break the blood vessels in the area, which makes the skin look darker or bruised. If you wake up with dark circles under your eye, it could mean you’re rubbing your eyes in your sleep.

Final thoughts on reducing dark under-eye circles

Dark circles are usually caused by exhaustion; allergies, genetics, and lifestyle choices may also be factors. You may not realize many everyday things you’re doing contribute to your dark circles. Eating a healthy diet, lack of sleep, stress, and overexposure to the sun are common culprits. Once you figure out your dark circles’ cause, create healthy eye care habits to eliminate your dark under-eye circles once and for all.

Neurobiologists Discover How the Brain Decodes the Sense of Taste

December 21, 2020 by Kristen Lawrence

In a new study, researchers reveal that our sense of taste comes from overlapping and spatially distributed neurons in the brain.

Previously, scientists believed that our taste sensations came from a map with hot spots in the brain’s gustatory cortex. However, the new research shows that the neural responses governing taste do not involve specialized populations of neurons. The findings have been published in Current Biology on November 12, 2020.

Facts about the sense of taste

We generally experience four types of tastes: sweet, sour, salty, and bitter. However, experts believe a fifth flavor perception exists as well, called umami. In Japanese, this word means savory or delicious and describes any food high in glutamate. Soy sauce, tomatoes, seaweed, cheeses, meats, seafood, and mushrooms all fall into this category.

Japanese researchers have found umami receptors not only on the tongue but in the gut as well. Their role in digestion remains unknown.
Everyone has a different number of taste buds, but the average range is from 2,000 to 10,000. We don’t just taste with our tongue, either; these sensory receptors occur in the esophagus, throat, and sinus cavities.
Taste and smell are interconnected; this explains why you can’t taste well when you have a cold or allergy.
Scientists used to think that only certain areas of the tongue could pick up on different flavors. However, they’ve found that the five receptors exist all over the tongue.
About 15 to 25 percent of Americans are known as supertasters, those who have a heightened sense of taste.
The back of your tongue is more sensitive to bitter sensations, perhaps as an evolutionary precaution against poisonous foods.
Taste buds die and regrow approximately every ten to twelve days.
Your senses come from your brain. Flavor signals run from the mouth, via cranial nerves, to the medulla oblongata in the brainstem. From there, they go to the thalamus and then to the gustatory cortex, where you perceive the sensation. By becoming aware of the taste, you can decide to either swallow the food or spit out something that could harm you.

Now that you know a little about how our sense of taste works, let’s go over the study’s findings.

Study about how our brain decodes taste

Previous studies cited that a map exists in the gustatory cortex, which governs our perception of taste. However, experts have come up with a new controversial theory about how we decode tastes. They say that this simple map of flavors, or “hot spots” of neurons, doesn’t exist in animals’ cortex. Rather, Stony Brook researchers’ study says that spatially localized clusters of neurons lead to a perception of different tastes.

However, early imaging experiments found evidence that seemed to lean toward the theory of spatially localized clusters of neurons. These clusters of taste buds formed a map of tastes, which sent signals of either sweet, bitter, salty, or savory to the cortex. According to this theory, when one cluster became activated by a specific flavor, it would correspond to a certain brain sensation.

In the new study, experts debunk this theory and provide evidence of overlapping and spatially distributed neurons.

“Our experiments demonstrate there is not a map with hot spots in the gustatory cortex of behaving animals,” says Alfredo Fontanini, MD, Ph.D., lead investigator and Chair of the Department of Neurobiology and Behavior in the College of Arts and Sciences and Renaissance School of Medicine at Stony Brook University. “Instead, each taste is represented by spatially distributed ensembles of neurons sprinkled across the cortex. Neurons can represent one or many taste sensations and form what is called an ensemble code. Basically, neurons act very much like instruments in an orchestra playing different notes, forming a chord.”

Experiment on the sense of taste in mice

The researchers tested their theory repeatedly in mice, offering them various flavors through a small spout. They wanted to see how the neurons in their brain would respond to different sensations. They used calcium imaging on alert mice to analyze how to taste and task-related variables react. During the experiments, they collected data on how neurons in the gustatory cortex responded to different tastes. Not surprisingly, they found that some neurons responded to a single taste, and others to many sensations.

When they analyzed the distribution of responses over multiple spatial scales, they found that the sense distributes evenly across the cortex. They observed no signs of spatial clustering or maps of hot spots corresponding with specific flavors.

“Our findings are important because they address one of the basic organizing principles of brain function,” explains Dr. Fontanini. “Topographical maps are a pervasive feature of brain organization. Demonstrating that the spatial organization of taste responses is not as simple as previously believed makes us re-evaluate the neurobiological processes underlying taste perception and taste-related brain functions.”

The data collected in this groundbreaking study shows that our sense of taste gets distributed evenly in the gustatory cortex. Certain tastes don’t correspond with specific areas of the cortex; rather, the sensations come from spatially distributed neurons. This coding scheme differs from the brain organization of auditory, visual, and somatosensory systems. However, the olfactory system works similarly to the gustatory process.

Final thoughts on the new study that shows how we decode taste

Neurobiologists have recently discovered that our sense of flavor doesn’t come from certain areas of the cortex. Rather, when we eat something, neurons throughout the cortex respond to the sensation. Previously, scientists believed that only certain neurons became activated when they perceived a specific taste. However, new research reveals that the distribution of neurons occurs in an overlapping and spatial pattern.

When we eat, we perceive the taste on our tongue, but it really occurs within our brain. The neurons fire so quickly that it seems like all of the sensations happen in our mouths, however. This research shows the intricacy and precision of the human body and that we still have so much left to learn!

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