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Dieticians Reveal 5 Best Foods For Women Over 40

December 4, 2020 by Power of Positivity

Getting older comes with its fair share of challenges. You’re more at risk for diseases. You may lack positive thinking about how your appearance changes. And your body needs more carefully chosen meals in order to continue functioning healthily. For women, the added challenge of menopause and other risks can be a little overwhelming.

Choosing foods intelligently as you age can help to reduce the risks of many complications in your later years. They’ll keep you healthy and make sure you’re alive and kicking for more decades to come! Here’s how dieticians reveal 5 best foods for women over 40.

1. Broccoli

Broccoli is a green cruciferous vegetable, many children cite it as the “least favorite vegetable.” Luckily, they’re likely to be safe avoiding the veggie until they hit a certain age. But for those who grow to be women, at the age of 40, that broccoli could be very useful!

According to NYC Surgical Associates’ Dr. David Gruener, MD, broccoli is packed with all sorts of minerals and vitamins that provide multiple benefits to the body. Here are some of the ways it can help:

· Lowers Bad Cholesterol

Multiple studies indicate that broccoli is capable of reducing bad cholesterol, or low-density lipoprotein cholesterol while balancing and bringing down triglyceride levels. It is also known to help boost levels of positive cholesterol or high-density lipoprotein cholesterol. This can help heart health and prevent the onset of cardiovascular diseases. Those may be a concern for those aged 40 and above.

· Promotes Bone and Joint Health

As you age, you are more likely to develop joint or bone problems. Broccoli can help curb some of those effects, as it provides calcium and vitamin K. These two components are vital in the health and strength of bones, say studies. But that’s not all! Zinc, phosphorus, vitamin A, and vitamin C are also largely present in broccoli, and those ingredients might be able to aid bone strength while preventing osteoarthritis.

· Slows Mental Decline

Mental decline is a huge concern for many over the age of 40. Studies have found that broccoli – and other dark green vegetables – may successfully reduce the rate of mental decline while boosting nervous tissue function. Other research indicates that a compound called kaempferol, which is present in broccoli, can reduce neural inflammation and brain injury risk. There is also sulforaphane in broccoli which further supports brain health thanks to its effects on balancing inflammation in the organ. It’s worth noting, of course, that most studies in this realm are animal-based, and more research is needed for conclusive human evidence.

· Eases Aging

One of the biggest anti-aging factors of broccoli is that it, on the whole, completely eases the aging process in a rather impressive and very positive way. This is due to sulforaphane, one of broccoli’s main bioactive nutrients, which may be able to increase antioxidant gene expression. Antioxidants fight the oxidation process of cells, thus reducing oxidative stress and helping to smoothen out natural aging so it happens gracefully and with fewer complications.

2. Fatty Fish

Fatty fish like mackerel, salmon, and herring are rich in healthy fats that work wonders for the body. Physician and Ethos Medical Spa Medical Director Dr. Hardik Soni, MD, states that the omega-3 fatty acids in oily fish varieties are fantastic for women, especially aging women. Here are some reasons why:

· Cardiovascular Health

Heart conditions are among the world’s most common causes of premature death, specifically strokes and heart attacks. The fatty acids in fish can prevent this by having positive effects on the heart, reducing the risks of developing such problems.

· Hormone Balancing

Women over the age of 40 typically experience fluctuations in their hormone levels due to the onset of menopause and the gradual changes leading up to it. Fatty fish with healthy fats can help manage those hormones so they don’t become too skewed.

· Cognitive Strength

It’s common for mental facilities and cognitive abilities to worsen as one ages. That’s one of the reasons fatty fish can be so good for women over 40 – it works to help reduce the severity of cognitive decline and slow its progress over time, according to studies.

· Vision Health

Many older adults suffer from age-related macular degeneration, and research seems to imply that omega-3 fatty acids – specifically from fish – can reduce the risk of such a development. In fact, a study brought the risk down by 42% among women!

3. Flax Seeds

Flax seeds – especially freshly ground ones – are capable of fighting aging in multiple different ways. They’re good for the skin and moisture and also deliver all sorts of nutrients. Dermatologist Dr. Cynthia Bailey, who is also the founder and CEO of a skincare company named after herself, touts flax seeds as superfoods that rally hard against aging. Here are some ways that they do so:

· Reduced Blood Pressure

Blood pressure struggles often worsen as you get older. If you’re over the age of 40, you might be especially concerned about it. Flax seeds are capable of reducing blood pressure and balancing it out, and multiple studies have found this to be true. Even just 30 grams, consumed daily over half a year, can considerably lower diastolic and systolic blood pressure. When taken with blood pressure medication, it can even reduce high blood pressure. Indeed, you might get to the point you regain control. This also leads to a 7% reduction in heart disease mortality rates and a 10% decrease in stroke mortality rates.

· Better Cholesterol Levels

LDL cholesterol can be reduced by as much as 20% when you consume flax seeds regularly, with only 30 grams of flaxseed powder over three months leading to an overall 17% cholesterol decrease. Even those with diabetes can benefit, as they may gain HDL cholesterol by 12% from just 10 grams over a month! This is likely due to the high fiber levels contained within flax seeds, which helps as that fiber binds to bile salts so they pass through the body harmlessly.

· Reduced Cancer Risk

Flax seeds contain a lot of lignans, which are antioxidant plant compounds that contain a lot of estrogen. Both of these factors can help reduce cancer risk. In fact, flax seeds have a whopping 800 times more lignans than many other common plant foods! Postmenopausal women benefit from these significantly, as those who eat flax seeds have been found to have a reduced risk of breast cancer by an impressive 18%, according to a study.

4. Sweet Potato

Many women in their 40s notice that their nails, skin, and hair weaken and need additional care as they age, and one of the ways they can be aided is through biotin, a B vitamin found in sweet potatoes. According to Austin Urology Institute research team leader, Dr. Koushik Shaw, MD, sweet potatoes are backed with numerous other nutrients like magnesium, anti-inflammatory beta-carotene, and vitamin C to help with that.

But that’s not the only reason sweet potatoes are good for you. There’s more than just aesthetic and appearance-based upkeep to them! Here are some more ways they help you:

· Strengthens The Brain

Many older individuals may be concerned about the health of their brains as they age. Purple sweet potatoes might be able to help with that! These kinds of potatoes contain anthocyanins, which are capable of fighting inflammation and reducing free radical damage. More human studies are needed before these findings are 100% conclusive, but most experts agree that sweet potatoes should aid cognitive health.

· Promotes Healthy Vision

Orange sweet potatoes have a lot of anti-inflammatory beta-carotene, which is also an antioxidant. For women over 40 concerned about their vision, sweet potatoes may help. Studies say just one baked sweet potato with skin has seven times more beta-carotene than is needed per day! But why beta-carotene? Well, this component turns into vitamin A as it digests. That helps keep eyes strong and reduces the risk of macular degeneration by protecting the cells of the eyes from damage. Purple sweet potatoes can also protect the eyes!

· Can Fight Cancer

Cancer is a significant fear for many older women, who struggle to keep their positive thinking about their risks of different types of cancer. But the anthocyanins in purple sweet potatoes can slow cancerous cell growth in the breasts, bladder, and colon, say test-tube studies. Experts posit that this is due to a protective effect that the anthocyanins have, but they need more research for proper conclusions.

5. Quinoa

Renowned award-winning OB/GYN and expert on women’s health, Dr. Sherry Ross, weighs in. She says that quinoa should be the choice for a type of food you’d bring with you to a desert island! Its nutritional content sufficiently provides the human body with all the necessary essential amino acids and a ton of vitamins and minerals. Here are some more reasons women over 40 should eat it:

· Aids Metabolic Health

Metabolic disease is a significant problem in the United States, with older individuals being more at risk for complications from it. Studies have found that quinoa is better than other forms of gluten-free carbohydrates in reducing levels of components related to poor metabolism.

· Low Glycemic Index

Foods with high glycemic indices are commonly implicated in multiple diseases, especially those common in people aged over 40 years. This includes heart disease, stroke, and even type 2 diabetes. Quinoa, however, has a low glycemic index, meaning it doesn’t raise blood sugar levels that quickly, allowing the body time to adjust. It has a lower index than even simple foods like white rice, so it makes a healthy and positive carb substitute.

· High Antioxidant Level

As previously mentioned, oxidation and oxidative stress can rapidly speed up certain factors of aging. Quinoa contains antioxidants that can fight free radicals and help reduce disease risk while easing the aging process. In fact, over multiple different kinds of cereals and legumes, quinoa has a noticeably high antioxidant content, according to research.

Final Thoughts On Some Of The Best Foods For Women Over 40

Eating healthily isn’t age-restricted, but in many cases, it becomes more and more important as you get older. If you’re a woman over 40, start eating well today. Start by trying some of the aforementioned 5 best foods for you into your meal plans!

12 Emotional Scars Abused Children Carry Into Adulthood

December 4, 2020 by Power of Positivity

Suffering from any abuse leaves deep emotional scars. While bruises, cuts, and broken limbs will eventually heal, the emotional trauma takes a lifetime to overcome. The issue is that abuse brings about a betrayal of trust.

For instance, a child depends on their parents to protect them and keep them safe while they grow. The only thing that they should be focused on is playing and enjoying the carefree lifestyle. However, when a parent violates them in an abusive way, it destroys their trust in the people they love most.

It’s not like boxing up a toy that they’ll never see again; the hurt is so much deeper. The agony is so profound that the brain often rewires itself to cope with the pain.

If only you could un-read those pages in your life’s book, or if there was a way to erase the images and flashbacks that come to your mind. Sadly, these traumas are written into the fiber of your being.

Emotional Scars Change Adulthood

Victims of abuse learn what they need to do to survive. The things that have happened to you give you the drive to survive, however possible. Your past has conditioned you to respond a certain way to people and life’s stressors.

For all the times that you felt defenseless as a child, your self-protection mode kicks into overdrive. Here are twelve emotional scars that abused children carry into their adult life. You can easily place people in your life that fit the description of these issues.

1. Inability to Trust

As discussed above, once trust has been broken, a child is altered. In adulthood, it makes it difficult to make friends or have meaningful relationships. These people are always on guard and looking for red flags of deceit.

2. Sexual Inadequacies

It’s commonplace for a person that has been sexually abused to look at sex as a dirty and disgraceful act. What was created to pleasure each other and connect physically has become a horrific nightmare. Some will become hypersexual to combat the trauma around this act, while others will become a-sexual and avoid it altogether.

Some evidence supports that a male family member sexually abused a girl, she might turn to a same-sex relationship as she can’t stomach the pain of being with another man. When such an intimate act is defiled, it alters the pleasure receptors. Some children don’t know how to enjoy something that brings them so much pain.

3. Fear of Men/Women

If their parents physically beat a child, they might fear ever getting close to anyone again. If the father used a belt to abuse them, they might shy away from people who wear it as it can trigger their trauma.

Even long into adulthood, the brain remembers when the threat of abuse is gone. Triggers can be small, but they take the person’s mind back to the abusive acts.

4. Constant Need for Validation

Seeking approval from those around you is a big part of healing from past wounds. A child often grows up with feelings of worthlessness, and that something was wrong with them. To counteract these feelings, they will seek validation and approval from everyone.

They need to do a good job and to make sure they get the attention they deserve, well, most of them. Some want to tower in the corner and make the world go away.

5. Low Self-Esteem

Self-esteem is hard to repair once it’s been broken. Even if abuse isn’t involved, one child can have high self-esteem while the other one can barely look at themselves in the mirror. Through counseling and the use of positive affirmations, it’s possible to repair esteem issues.

6. Mental Illness

Sadly, those who have suffered from abuse often deal with mental health issues in adulthood. Depression, anxiety disorders like obsessive-compulsive disorder, and personality disorders are commonplace. The brain rewires itself and finds ways to cope, but the new coping methods are often disorganized and bring about adverse changes.

7. Emotional Instability

Self-regulation is something that people learn at an early age. When you’re upset, you can calm or soothe yourself by counting your blessings or thinking about something pleasant. Sadly, many adults lose self-regulation abilities, and it causes problems.

They will seek ways to calm themselves, which can get them into serious trouble. A person could be agitated because they didn’t get a job promotion at work. They need a rush and something to burn off the dash of adrenaline and cortisol, the stress hormones, they feel inside.

Some turn to illegal acts, like stealing, to try to combat those feelings. Once they take something insignificant, it calms their senses, and they can relax. It’s strange what abuse does to the bodies and how the emotional scars are different for each person. However, some engage in self-destructive patterns that cause more pain.

Know these signs that reveal someone is suffering from mental abuse.

8. Problems Finding A Stable Partner

The goal of most adults is to find someone to spend life with. You want the fairy tale, and you’re happily ever after. Sadly, finding a stable partner is not always an easy task when you carry emotional scars and baggage.

You don’t trust, you’re always waiting for the other shoe to drop, and the past haunts your present. Many people who’ve been abused will have several marriages or jump from relationship to relationship without committing fully. Others will latch on to the first partner who shows them any attention, and many become stuck in abusive partnerships that they don’t know how to end.

9. Stress and Physical Effects

Many children can’t remember the abuse that occurred, especially at a young age. When it comes to sexual abuse, many people form mental blocks so they cannot recall the horrific events that violated them. While the brain does everything possible to push those occurrences from the memory bank, the body remembers.

Strangely, your body can feel the stressors of events that happened to you. Many people with chronic stress and physical joint pains are often caused by previous abuse. Not every case where a person has joint pain comes from a horrific childhood, but it can affect it.

10. Substance Abuse Issues

Methods to self-medicate are commonplace for someone with deep-seated emotional scars. They will look for ways to ease the pain. They often start by doctor-shopping for medications like antidepressants and benzodiazepines. However, many medicines don’t work, or their effects are short-lasting.

They will use marijuana and whatever they can get their hands on. It’s estimated that one in seven children are abused every year. Since the formative years foretell the future, it’s a sad statistic to consider.

11. Resentment and Aggression

Resentment and aggression are commonplace in abuse. Adults will resent what’s happened to them and the people who caused these actions. Additionally, they may become aggressive to thwart off any further abuse.

Think about the bully on the middle school playground. They seem to be in control and running the show having every kid bow to their command. They scare and intimidate others by using control.

Consequently, this child is probably suffering from abuse, or neglect, or other issues that they need help with their life. They only know how to deal with things by being in control. Now, how many people in your adult world act the same? They could be harboring emotional scars from the past.

12. Sleep Disorders and Nightmares

While you can somewhat control your thoughts during the day, your mind can wander and roam through past chapters of your life at night. Your subconscious mind processes everything from the day, including past triggers. Chronic nightmares and other sleep disorders are common because anxiety is highest when it’s dark outside and all is quiet.

Sleep disorders can range from insomnia to night terrors, and all these sleep issues are just as troubling to handle.

Final Thoughts on Dealing with Emotional Scars from Childhood

Abuse can be a one-time ordeal or an ongoing issue. However, no matter the duration, it can affect the rest of your life. Most child abuse cases are handled, but many abused children go undetected.

The scars of events so tragic don’t ever go away. While the physical pain subsides, the emotional pain and scarring last a lifetime. Some cope better than others, most of which involves having a strong support system and getting the proper help early on.

You don’t have to let the emotional scars of childhood define your adult life. You can rise above the pain and the shame of what’s happened to you and live victoriously. There is happiness after the storms of life.

Chilean Desert Might Provide Clues About Life on Mars

December 4, 2020 by Kristen Lawrence

Research funded by the European Research Council reveals that the Chilean Desert could hold clues about life on Mars. Scientists have found diverse microbes in layers of clay-rich, shallow soil in the Atacama Desert in Chile. Because this dry environment bears a striking resemblance to Mars, scientists believe microorganisms may exist below Mars’ surface as well. Future rover missions or landing crafts could easily detect any sign of life below the dry surface.

The research published November 5 in Nature Scientific Reports offers an example of identifying microbes potentially found in clay on Mars. Led by Cornell and Spain’s Centro de Astrobiología, this research could help guide future rover missions’ efforts.

The discovery in Chile

In the Chilean Desert’s arid environment, the researchers discovered layers of wet clay about 12 inches beneath the surface. They believe this could offer a glimpse into life on Mars as well.

“The clays are inhabited by microorganisms,” said co-author Alberto G. Fairén, a visiting scientist in the Department of Astronomy. “Our discovery suggests that something similar may have occurred billions of years ago – or it still may be occurring – on Mars.”

If microbes ever existed on Mars previously, scientists would likely find their biomarkers preserved there, Fairén said. “If microbes still exist today,” he said, “the latest possible Martian life still may be resting there.”

Mars will have rovers sent to its surface shortly to search for any signs of life. In February 2021, NASA’s rover Perseverance will land, and Europe’s Rosalind Franklin rover will arrive in 2023. Both of these missions have the aim of detecting microbial biomarkers in the clay below the surface.

“This paper helps guide the search,” Fairén said, “to inform where we should look and which instruments to use on a search for life.”

In the Chilean Desert, the microbial life beneath the soil had been previously unreported. However, in the Yungay region of the desert, scientists found that at least 30 microbial species inhabit the clay layer. The species include metabolically active bacteria and archaea (single-cell organisms), which survive in the salt-rich soil. Scientists believe this discovery supports the idea that Mars could have had a similar environment, especially in its first billion years.

“That’s why clays are important,” Fairén said. “They preserve organic compounds and biomarkers extremely well, and they are abundant on Mars.”

A previous study finds more evidence of possible life on Mars.

Last year, findings published in Frontiers in Microbiology revealed that subsurface soil samples contained unusual microbes. A robotic rover deployed in the Atacama Desert in Chile collected these soil samples during a trial mission. Their goal was to detect signs of life. Researchers found highly specialized microbes spread out in patches in the soil, which they believe occurred for several reasons. According to the researchers, the scarce water and nutrients, along with the chemistry of the soil, contribute to the distribution pattern of the microbes.

These findings will also help in the quest for detecting signs of life on Mars in the future.

“We have shown that a robotic rover can recover subsurface soil in the most Mars-like desert on Earth,” says research lead Stephen Pointing, a Professor at Yale-NUS College, Singapore. “This is important because most scientists agree that any life on Mars would have to occur below the surface to escape the harsh surface conditions where high radiation, low temperature, and lack of water make life unlikely.”

He says that the microbes they found have adapted to high salt levels. Those results are similar to what they’d expect in Mars’ soil. The microbes discovered in the Chilean Desert differ greatly from those found previously in desert environments. In the upcoming rover missions to Mars, they will drill below the surface for the first time to look for life signs. Scientists test the technology in Chile to ensure the success of these future missions.

“The core of the Atacama Desert in Chile is arid, experiencing decades without rainfall. It has high surface UV radiation exposure and is comprised of very salty soil. It’s the closest match we have on Earth to Mars, which makes it good for testing simulated missions to this planet,” argues Pointing.

Microbes found in patches in the desert.

An autonomous robotic drill and sampling device designed by Carnegie-Mellon’s Robotics Institute recovered samples 80cm into the soil. The sediment samples came from the Atacama Desert; researchers compared them to some they had recovered by hand. Using DNA sequencing, they discovered similarities in both samples, indicating a successful mission. However, the samples showed that the microbes had a patchy distribution, showing the difficulty of survival in the harsh environment.

“These results confirm a basic ecological rule that microbial life is patchy in Earth’s most extreme habitats, which hints that past or present life on other planets may also exhibit patchiness,” explain study co-authors Nathalie Cabrol and Kim Warren-Rhodes of The SETI Institute. “While this will make detection more challenging, our findings provide possible signposts to guide the exploration for life on Mars, demonstrating that it is possible to detect life with smart robotic search and sampling strategies.”

Final thoughts on how further studies can help us understand Mars

Pointing says that in the future, they will drill even deeper. This depth will permit them to observe how far below the surface the microbes can survive.

“Mars missions hope to drill to approximately 2m and so having an Earth-based comparison will help identify potential problems and the interpretation of results once rovers are deployed there. Ecological studies that help us predict the habitable areas for microbial communities in Earth’s most extreme environments will also be critical to finding life on other planets.”

In the next few years, the missions to Mars will hopefully prove successful and help us find evidence of past or present life. Advancing technology greatly aids in this endeavor. Thus, we will likely see huge discoveries made about life on other planets.

Astronomers Find Hell Planet with Lava Oceans

December 4, 2020 by Kristen Lawrence

Scientists have recently found an exoplanet where it rains rocks, and lava fills the oceans, so they’ve fittingly called it a “hell planet.” Winds there reach supersonic speeds, and temperatures can reach over 5,400 degrees Fahrenheit. It gets so hot there that the rocks not only melt but become vaporized, creating a thin, inhospitable atmosphere. Because it orbits so close to its host star, planet K2-141b remains fiery hot at all times.

“Our finding likely means that the atmosphere extends a little beyond the shore of the magma ocean, making it easier to spot with space telescopes,” said co-author Nicolas Cowan.

The bizarre hell planet is located around 210 light-years away from Earth, and its host star is slightly smaller than our Sun. Astronomers have said they have discovered few exoplanets as extreme as this one. Their findings have been published in Monthly Notices of the Royal Astronomical Society. Scientists from McGill University, York University, and the Indian Institute of Science Education contributed to this hellish planet’s research.

The conditions of the lava planet

The lava planet resembles the size of Earth, but the weather patterns and atmosphere differ greatly. The exoplanet’s atmosphere, surface, and oceans all consist of one ingredient: rocks. Winds on the planet can reach over 5000 km/hr, and the lava oceans have a depth of over 100 km. Computer simulations run by the scientists predict continued extreme weather, which could permanently change the lava planet’s atmosphere.

“The study is the first to make predictions about weather conditions on K2-141b that can be detected from hundreds of light-years away with next-generation telescopes such as the James Webb Space Telescope,” lead author Giang Nguyen said in a news release.

Since the planet orbits are so close to its host star, it completes one revolution in only six or seven hours. In comparison, the closest planet to our Sun, Mercury, takes about 87 days to complete one orbit.

When the researchers looked at K2-141b’s illumination pattern, they discovered that the sun never sets on two-thirds of the planet. Because it revolves so closely to its host star, the gravitational pull gives one side of the planet perpetual sunlight. This also explains the scorching hot temperatures on the planet. On the dark side of the planet, temperatures can reach a bone-chilling negative 328 degrees Fahrenheit.

What creates the lava?

Because of the scorching temperatures on the sunny side, the rock’s become vaporized, forming precipitation. Water evaporates, goes into the atmosphere, condenses, and comes back as rain in the water cycle on Earth. On the hell planet, sodium, silicon monoxide, and silicon dioxide form the rocks go through this process as well.

On Earth, the rainwater flows back into the oceans, repeating the water cycle. But on the lava planet, the rock vapor gets blown into the dark side by the supersonic winds. The rocks rain back down into the magma oceans, and the currents flow back to the sunny side. There, the cycle is repeated, and rocks evaporate once more.

However, scientists say the hell planet’s “rock cycle” doesn’t have the same stability as Earth. The magma ocean’s currents move slowly, and due to this, scientists predict a change in the mineral composition over time. This will cause alterations to the surface and atmosphere of the planet.

“All rocky planets, including Earth, started as molten worlds but then rapidly cooled and solidified. Lava planets give us a rare glimpse at this stage of planetary evolution,” says Professor Cowan of the Department of Earth and Planetary Sciences.

The scientists will test these predictions in their next phase of research. The team obtained data from the Spitzer Space Telescope, which should give them an idea of the exoplanet’s day-side and night-side temperatures. The launch of the James Webb Space Telescope in 2021 will greatly help them in verifying their predictions.

Astronomers believe they found a ninth planet.

Other hellishly hot exoplanets discovered.

Similar exoplanets have been discovered recently, such as WASP-76b located around 640 light-years from Earth. While it may not have lava oceans, it has a strange characteristic: it rains liquid iron. Temperatures here can exceed 4,350 degrees Fahrenheit, which can easily vaporize metals.

Researchers first discovered this planet using the Very Large Telescope (VLT) at the European Southern Observatory (ESO). It also orbits close to its host star, which causes one side to remain in perpetual sunlight. While that side resembles hell, the other side stays constantly dark and cool. Strong winds on this planet blow the vaporized iron into the dark side, which causes the iron to condense into droplets, forming rain.

On the hot side, the planet gets thousands of times more radiation from its host star than the Earth does from the Sun. This intense heat creates strong winds that carry the iron vapor from one side to the other. There, the temperatures cool off to around 1,500 degrees Celsius – still insanely hot.

“One could say that this planet gets rainy in the evening, except it rains iron,” David Ehrenreich, professor at the University of Geneva in Switzerland, said in a press release. Ehrenreich led the study on WASP-76b, which got published in the journal Nature. Located in the constellation Pisces, it’s a gas giant like Jupiter and Saturn in our solar system.

Using the new ESPRESSO instrument on ESO’s VLT in the Chilean Atacama Desert, astronomers observed day-night chemical differences for the first time on a Jupiter-like planet. They discovered a large amount of iron vapor separates the planet into two sides. Astronomers from Portugal, Italy, Switzerland, Spain, and ESO made these observations in September 2018.

The team will keep using the spectrograph to locate other Earth-like planets and exoplanets with extreme atmospheres. “What we have now is a whole new way to trace the climate of the most extreme exoplanets,” said Ehrenreich.

Researchers Reveal People Would Ghost Their Dog for Their Smartphone

December 4, 2020 by Power of Positivity

Man’s best friend just got ghosted. A recent survey by Simple Texting, an SMS marketing and communications service, revealed that 40% of dog parents say they would choose separation from their dog for a month instead of giving up their smartphone.

The survey involved 1,000 people from various walks of life from all fifty states. According to the survey, man’s new best friend is the smartphone.

Seven incredible benefits of having a dog

Although the survey shows dog parents are willing to give up their pooch for a month, they could be forgetting the many benefits of having a dog. In general, pets are well-liked by Americans. Approximately 68% of all households in the United States have a pet. Studies found that having a pet, especially a dog has many health benefits.

1 – You will become more physically active

Dog owners get outside more than people who don’t own a dog. They walk their dogs or play with them in their backyard. Older people are more likely to take a regular walk if they have a dog. Owning a dog helps you get daily moderate exercise, which researchers say will boost your health. In comparison, you would need to go to the gym every day to get the same amount of exercise you get when you own a dog.

2 – You’ll lessen the impact of stress in your life.

If you have a dog in your life, you’ll be less stressed. Cortisol, a stress hormone in your body, gets released when you are under stress. Being around a dog can reduce your cortisol levels, researchers prove. You may have visited a dentist or doctor that has a therapy dog. These dogs can sit on a patient’s lap if they feel stressed. Many patients who wouldn’t go to a dentist are willing to go if a dog is present. Dogs are often employed in hospitals to aid patients’ emotional welfare and facilitate healing.

3 – A dog can lower your blood pressure (a smartphone can’t!)

Having a dog around not only helps you feel less stressed, but your pet eases your high blood pressure. High blood pressure or hypertension is dangerous. It makes your heart work hard, pumping blood throughout your body. It causes atherosclerosis, or hardening of the arteries, strokes, kidney disease, and heart failure. Hospitals found that heart patients’ blood pressure went down as much as 10% when therapy dogs were around. Dogs naturally make people feel better.

4 – A pet might reduce your depression

Your dog has an innate ability to sense when you are sad. If you suffer from depression, having a dog will help you fight your emotional ups and downs. Your dog can give you comfort and help you calm down. Taking care of a dog also improves your mental health and feeling of being needed. Plus, you’ll be outside more often walking or playing with your dog, which is also good for fighting depression.

5 – A canine helper might assist older people

As people age, having a dog helps them stay healthy. Walking the dog, interacting with a dog companion, and caring for a dog, gives older people a sense of well being. Dogs also help older people who have dementia or other ailments to feel happier about their life. Plus, dogs are cute and funny. Everyone needs a good laugh now and then, and dogs love entertaining their family.

6 – You will feel safer

If you live alone, having a dog eases your mind about your safety. Dogs can sense danger or when something is wrong. They will be quick to alert you if someone is at the front door or creeping around your backyard, which will help you sleep easier at night and feel safer.

7 – You will feel loved

Having a sweet dog to hug does wonders for your heart. Their eager face greets you when you come home from work without judgment or demands. They are happy to see you. In the midst of the craziness of the world, it’s nice to have a dog companion who loves you for who you are.

Science shows that your pooch’s heart rate increases when you say “I love you.”

Benefits of having a smartphone

So, what are the benefits of having a smartphone? Smartphones are well…smart. They make your life easier with a GPS, a camera for picture taking, music, and contact with others. Apps offer an assortment of handy tools for your work and entertainment.

Of course, your smartphone allows you to call or text your friends and family as long as you are connected to any of the phone plans listed at the link . There are also communication tools you can use for work, such as video calls and emails. A smartphone also gives you access to Twitter, Facebook, and LinkedIn, all-important social media sites you can use to stay connected or do your work.

Other benefits of a smartphone include the following:

Searching the internet from anywhere
Stream live videos
Podcasts
Compass
Flashlight
Calculator

One device with many applications, smartphones are portable and easy to use. There are limitless ways a smartphone benefits your life and lifestyle. The best and most helpful apps include those that help you.

Do your finances
Security for your home
Monitor your kids while they sleep
Borrow and read books
Fitness, exercise, and calorie counters
Radio
Draw
News
Sports
Kids games
Pharmacy
Grocery store
Health monitoring

Smartphones are great tools for an easier life. In the survey, people said they’d be willing to say goodbye to alcohol, coffee, and sex instead of giving up their smartphone. That’s how much people love them. Fortunately, you don’t need to choose between your beloved pooch and your smartphone. You can have both, but could one be affecting the other?

Does your smartphone negatively affect your dog?

You can have your trusted companion and play your favorite word game on your smartphone, but spending too much time on your smartphone may harm your dog. Some researchers say that using your smartphone a lot around your dog could cause your pet to feel neglected and even depressed.

1 – Dogs are social

Because your dog is social, they need human contact and interaction. Paying more attention to your phone instead of your dog can also make them feel lonely. Your dog isn’t getting their social needs met by interacting with you through talking, petting, or cuddling.

2 – You are your dog’s pack leader

Dogs are social. They are pack animals by nature and accustomed to having a leader. You are your dog’s pack leader. Your dog looks to you for clues as to what’s going on and how to act. If you aren’t focused, your dog may feel confused, getting mixed signals about what you want for them to do.

3 – You are your dog’s lifeline

Every day, you take care of your dog’s needs. You feed, toilet, and water your dog. You make sure they have exercise and a place to sleep. Your dog gets annual checkups, and if they’re sick, you take them to the vet. Because you are your dog’s caretaker, you are the lifeline for your dog. Not giving your dog enough attention could cause your dog to feel isolated. You may miss some of your dog’s signals that they aren’t well. Your dog may begin to be nervous and feel insecure. Nervous, insecure dogs display certain behaviors, including

Whining or barking-Your dog may do this to pull your attention away from your smartphone. Some dogs actually will growl or nudge their parent’s hands when they are using their smartphone.
Excessive yawning or licking-Long stressful yawns or licking all the time.
Pacing or shaking a lot-This is a clear sign your dog is stressed out and needs your touch and attention.
Tucking tail underneath their body-Your dog may feel insecure due to your lack of attention because they aren’t sure what to do.
More shedding-This can be a subtle way of letting you know things are going great for your pooch. Pay attention, please.
Losing bowel or bladder control-Frequent accidents is common when your dog is nervous, scared, or isolated.
Refuses to eat-Distressed dogs stop eating as a sign they are distraught.
Hiding-Avoiding situations or hiding is a way dogs communicate; they feel like escaping.

Final thoughts on man’s best friend versus your smartphone

Smartphones provide you with many helpful tools to better your life. Having a dog can improve your health, help your mental outlook, and provide companionship. Choosing between your smartphone or your dog would be difficult. Hopefully, most dog parents would stick with their pooch and give up the use of their smartphone for a month, even if it was inconvenient. But surveys don’t lie, and smartphones have changed lives.

Perhaps it’s as simple as choosing to put down your smartphone more often and interact with your dog with extra cuddles and hugs. You can enjoy the wonderful benefits of having a faithful dog friend and using a smartphone with all the awesome tools.

8 Reasons Why Orange Cats Are The Most Special

December 4, 2020 by Power of Positivity

Domesticated cats have been around for over 10,000 years. They were first valued as pets in the Middle East when villagers saw the need to control the rodent population eating their grain storages. The ancient cat looked very different in comparison to today’s cat. Because of human preference in breeding, cats’ looks have changed over the years. Enter orange cats, aka ginger cats.

According to studies, these green-eyed, medium fur-length cats are very popular with cat owners, making them one of the favorite cats to own.

Why are they orange?

Ginger cats have an orange fur color due to a dominant pigment called pheomelanin. This is the same pigment that causes humans to have red hair. Similar to humans, the pigment produces different shades of ginger color depending upon the amount of pheomelanin in a cat’s fur. The intense ginger colors reveal there’s more pigment present. Orange cats may have shades of red, yellow, orange, and even cream colors mixed in their fur. Often white spots intermixed with the orange fur give their fur unique patterns.

Orange cats have four distinct coat patterns:

Classic or swirled: These cats have a dark swirled pattern on their dark orange coat, usually around their midsection
Striped or mackerel: These cats look like tigers and have an “M” on their forehead.
Spotted: These cats look like they have spots, stripes, or swirls that are broken up.
Ticked: This kitty has a solid ginger color, but with a speckled pattern

Meet a sweet ginger cat that will melt your heart.

What are the other names for orange cats?

Orange cats are also called tabbies, though not every tabby cat is orange. Most people don’t know to use the word “tabby” just for distinctively orange cats with characteristic coat markings rather than for a breed. Literally, the word “tabby” comes from the French word for taffeta, a type of silk material. The use of the phrase “tabby cat” first started in the 1690s. Other names for an orange cat include red tabby cat, marmalade cat, or ginger cat.

Why are orange cats so special?

Just ask any orange cat owner why their cat is so special, and they are apt to give you a long list of reasons. Here are just a few of the reasons why these beautiful cats are so well-loved by cat lovers.

Not a breed, but a color

Orange cats are defined by their color, but they aren’t a distinct breed of cat. Many orange cats are mixed breeds, but you can have tabbies in purebred cats. Certain purebred cats have a pale body with tabby coloring and orange markings on their face like tabbies. The breeds with ginger colorings and markings include Maine Coon, Persian, American Bobtail, and the British Shorthair cats.

Predominantly male

Ginger cats are predominantly male. The orange tabby’s fur color occurs when a sex-linked gene with the X chromosome makes the orange color. Only 1 in 5 ginger cats are female, making them unique pets to own.

Loved by a prime minister

Winston Churchill, the well known prime minister who led Great Britain to victory during WWII, owned several orange cats. Tango, his first orange cat, was his faithful companion throughout the war. It was said that Churchill kept his ginger cat, Tango, with him during meetings to strategize about the war, often feeding and talking to the cat during these historic discussions. Another well-loved orange cat, Jock, was at Churchill’s bedside when he died.

Legend of the M

The oral history of Mary states that the marking on ginger tabbies is because there was an orange cat at Jesus’ birth. Supposedly, this orange cat helped him fall asleep. Like other legends, the story has grown over the years. Today’s version of the story has expanded to Mary, Jesus’ mother, touching the cat on the forehead to give it a blessing for helping her out. So storytellers explain that is why orange cats have an “M” on their forehead to represent Mary.

Personality

Part of the attraction of ginger tabbies is their sweet, easy-going personality. Happy and easy to please, they are considered almost dog-like in temperament. These orange cats are so cute and loveable, it’s hard not to like them, an orange tabby cat personality is just amazing. But they also possess other great qualities that their owners rave about, including

Boldness: They’re brave and will approach situations eagerly.
Courage: These cats are good hunters and don’t back down from a fight, even if it’s with a mouse.
Mavericks: Orange tabbies don’t like to be told what to do. Although they love to cuddle, they can be independent at times.

Vote for tabby

Who says a cat can’t be involved in politics? One famous orange cat was elected mayor of a small town in Alaska in 1998. What started out as a joke when Stubbs’ name was written on a ballot during the mayoral election, turned into one town’s love story with a cat. Stubbs, a ginger tabby, served as honorary mayor from his cozy office at Nagley’s General Store where customers could pet him. Supposedly he drank catnip-laced water every day out of a special wine goblet. Stubbs was the town’s honorary mayor until 2017 when he died at the ripe old age of twenty.

The eyes have it

Orange cats typically have golden or green eyes. The eye color is because of the pheomelanin, the same pigment responsible for their orangish coat color.

The Hollywood cat

Of course, orange tabbies are also famous in Hollywood. In the 1970s, a well-known cat food commercial hosted a large tabby called Morris. The first Morris started life in an animal shelter in Chicago. He was adopted and trained to be used in commercials. Morris was well-loved by people across America for many years. The amazing part of the story is that after the original Morris died, subsequent Morrises used in the commercials were all shelter cats.

Freckled face

Ginger tabbies are also famous for having freckles. The little black spots appear on their chin and the upper lip edge. Some people don’t notice these little dark freckles unless they’re close to the tabby’s face.

These illustrations explain what it’s like to love an animal lover.

About Feeding Your Orange Cat

Orange cats love to eat and If you aren’t careful, your tabby will gain weight. Never leave food out for your tabby, because they will eat all day. Obesity in cats is a problem. Like humans, cats can develop health issues from being overweight like feline diabetes, cancer, and joint damage. Keep your sweet tabby at a good healthy weight by following these tips.

Skip the kibble

Cats should eat meat. Dry kibble doesn’t have enough protein to satisfy your cat. Dry food also has more carbohydrates, which causes weight gain in cats.

Read the labels

Be sure to read the cat food labels before you buy the food There should be a statement marked on the can from the Association of American Feed Control Officials (AAFCO) saying the food is completely balanced and meets all your cat’s nutritional needs. Some generic cats foods lack this stamp of approval, so beware.

Homemade foods warning

If you want to give your tabby a homemade diet, be sure to talk to your vet. They can advise you on what your cat needs food-wise. Your vet may suggest that you also give your cat vitamins and supplements to guarantee they are getting the proper nutrition.

Toxic foods

Some human foods are deadly for cats. Be careful feeding your pet off the plate at meals. Avoid giving your cat these foods.

Chocolate
Caffeine
Grapes
Raisins
Onions
Garlic
Chives
Yeast bread
Dairy products

Safe human foods for your cat

Your cat can safely eat many human foods. Just be sure to discuss your cat’s nutritional needs with your vet. Here is a list of safe human food your cat will enjoy.

Salmon
Spinach
Fish oils
Eggs
Cantaloupe
Chicken
Bananas
Oatmeal
Pumpkin
Apples
Blueberries
Turkey

Hydration

It’s important to keep your cat well-hydrated. Many cat owners found that a cat water fountain is best for cats because they like moving water. Cat water fountains are easy to use and encourage your cat to stay hydrated more than a water bowl. The canned cat food has some water in it, but don’t depend upon it to do the job.

Watch kitty’s weight

Cats aren’t known for their energetic disposition, but orange cats are so laid back they can be seen as lazy. This may contribute to their easy weight gain. If you’re looking for a lively pet who will play with you from sunup to sundown, a ginger tabby isn’t for you. But if you’re looking for a sweet-tempered, easy-going cat who likes to cuddle up on the couch while you binge-watch movies, the tabby is your go-to pet.

Final Thoughts on Thinking That Orange Cats Are the Best

Orange tabbies are sweet, good-natured cats that possess beautiful orange coated fur. Deemed as the preferred cat to own, ginger cats are unique due to their coloring, markings, and because most of them are male. If you are lucky enough to own one of these tabbies, you’ll enjoy a cuddly, laid back pet who simply loves hanging out with you all the time.

Therapists Reveal 6 Positive Ways To Deal With Sad Feelings

December 4, 2020 by Lakeisha Ethans

Sad feelings are a part of life. You’ll have times when you’re happy, but you’ll also have times of anger or sadness. When these emotions come around, it’s important to know how to regulate and manage them. Without proper management, they can escalate to more severe problems in the future.

Still, management is easier said than done. Many people around the world struggle with sad emotions and don’t know how to handle them properly. If you’re one of those people, then read on! Here’s how research and therapists reveal 6 positive ways to deal with sad feelings.

1. Distract Yourself From Rumination

Rumination refers to a situation where you essentially become trapped within your own thoughts as you stew in a pot of negative thoughts, regrets, and worries. It’s one of the main factors of disorders like depression and can worsen already negative emotions significantly, according to studies.

As such, well-being technology expert and consultant Tchiki Davis, Ph.D., says overcoming rumination is the first step to dealing with sad feelings. One of the best ways to do this is via distraction, especially with things that can boost positive thinking independently. Here are several ways you can distract yourself:

· Do Pleasant Activities

At first, it can feel like you don’t want to do anything nice but force yourself into it, and the positive thinking will slowly seep in. Go for a walk, play an instrument, engage in a hobby, or even think long-term by signing up for a class or learning something new.

· Spend Time With Loved Ones

Being around people you like can increase oxytocin production in the body, triggering positive feelings, and decreasing depressive symptoms. This can aid even just mild sadness!

· Shock Your System

Do something with your body that involves fully engaging it into something intense, such as a very cold shower, a difficult exercise routine, or playing an action-packed video game. These actions can force the brain to stop focusing on negative things and direct their energy on the task at hand.

2. Identify And Accept The Feelings

To deal with sad feelings, you have to be able to confront them. That means being aware of them, identifying them, tracing them to their causes, and accepting them. Licensed Marriage and Family Therapist and Certified Sex Therapist Jennifer Litner recommends asking yourself these questions to begin figuring out your emotions.

What is my current emotion? Is there more than one?
What has occurred that led to this emotion?
Is there an alternative explanation for the occurrence that makes logical sense?
What do I want to do regarding the emotions I’m experiencing?
Is there a better way for me to handle the emotions I’m experiencing than that?

This takes you, step-by-step, through the complexities of feelings and reactive negativity. You consider rational alternatives and reframe your mind so that you can productively diffuse the situation. After all, thinking about your emotions may contribute to overall happiness, according to science. At first, this won’t be easy to do, but eventually, you’ll become quite the pro as the habit builds!

However, it’s not just enough to identify emotions – you also have to accept them. Sad emotions are normal and are part of being human, and if you try to downplay what you feel, you’re going to invalidate yourself and bottle up too much. Acceptance of your feelings is what eventually leads to a more positive and happier life. It can take time to learn to accept your emotions, but as stated, the habit will build!

3. Let Yourself Cry

Have you ever heard someone boast about how they never cry? Those people might actually have the most pent up emotion. Crying is completely healthy and is one of the best ways to release the most severe emotions after a sad or difficult event. Here are some reasons crying can be beneficial, according to licensed professional counselor Trudi Griffin:

· It Releases Endorphins

Endorphins are a feel-good neurotransmitter that makes you feel more positive. When you cry, the body releases endorphins, which relax you and help you feel better.

· It Activates The Nervous System

The body’s parasympathetic nervous system functions in the realm of trauma and stress recovery. When you cry, this part of the nervous system is activated, facilitating faster recovery.

· It Communicates Pain

When you cry, you communicate to others around you that you are experiencing pain. If you have a positive support system, crying around them can help them empathize with you and offer appropriate and helpful levels of support to you.

There are, of course, a few caveats to the act of crying to manage emotion:

· Support Circles Matter

Research suggests that if the people around you – or the cultures you grew up in – consider crying shameful or a sign of weakness, you may not benefit from the usual positive functions of crying.

· Not Everything You Hear About The “Release” Is True

Former St. Paul-Ramsey Medical Center Psychiatry Research Laboratories director Dr. William H. Frey, a biochemist, was famous for his research that suggested that crying could release toxins from the body. This research is now heavily disputed and believed to be either incorrect or insignificant due to the small number of toxins released.

· Forcing Yourself To Cry Does Not Help

If you do not feel like crying, you should not force yourself to cry! This can be counterproductive, and you should not force a reaction that you don’t have.

4. Take Care Of Your Health

A healthy body makes a healthy mind. On top of that, good health makes you feel better anyway, as you’re less likely to be able to manage emotions when you’re also sick. Here are some ways to take care of your health to reduce the severity of sad feelings:

· Get Enough Sleep

You need to get high-quality sleep in sufficient amounts to be in tip-top mental and physical shape. Board-certified psychiatric mental health nurse practitioner and licensed psychologist Dr. Timothy Legg explains that individuals who have insomnia increase their risks of developing depression by a whopping 10%, according to studies! If you have trouble sleeping, avoid caffeine in the evening, make sure your mattress and bedroom are comfortable, and stop looking at screens an hour before bed.

· Exercise

There is no shortage of research out there that informs us of the many benefits of exercise. The act of working out releases feel-good chemicals like endorphins that boost your energy, relaxation, and positive thinking, especially among those who are depressed.

· Reduce Your Sugar Intake

High levels of sugar can be responsible for increased symptoms of depression. Research has found that it is just as bad for mental health as it is for physical health.

· Reduce Social Media Usage

Many people who use social media a lot can experience worsened self-esteem, says research. The fact that social media is also quite addictive means it’s often difficult not to fall into a dangerous cycle with your use of this medium. It’s simply not healthy to stare at screens all the time, anyway! Try logging off at a certain time, deleting certain apps or accounts, blocking certain websites, or giving yourself a set quota for weekly social media time, recommends Legg.

5. Try Common Practices For Relaxation

People have turned to tried-and-tested methods for relaxation and emotional regulation for centuries. Many practices that help relieve stress can be equally beneficial for sadness. Griffin recommends:

· Mindfulness

Mindfulness refers to the act of being completely present and grounded, releasing worries of the past and future. It also means noticing and being aware of your emotions and situation with acceptance and patience. As such, it isn’t just relaxing, but it can also help you fight rumination, identify feelings, and accept them. Numerous studies have indicated the repeated use of mindfulness can alter the way your brain reacts to negative emotions, potentially shortening recovery time.

· Meditation

Meditation, especially combined with mindfulness, helps the brain to regulate its responses to negative stimuli, according to studies. Just 15 minutes of a basic mindfulness meditation activity can help relax you and center your thoughts, allowing you to begin working through the sadness.

· Yoga

Yoga helps you be more aware of your body and mind while also aiding in stress relief and mood improvement. Studies have found an effective form of treatment for depression in many cases, especially when provided as a supplement to pre-existing treatment.

· Tai Chi

Tai Chi works similarly to yoga, aiding in the awareness of your mind, thoughts, and body. Most interestingly, it has been scientifically proven to help reduce the pain of both the physical and mental kind, even in individuals with diagnosed chronic pain disorders.

6. Talk To A Professional

If your sad feelings are becoming overwhelming and affecting your everyday life, it may be time to try talking to a professional. There’s a lot of stigma around seeing a therapist, counselor, or psychologist, but that’s because we often don’t consider mental health as important as physical health. If you would go to the doctor for physical pain, you should see a professional for a mental one, too.

Litner states that constant emotional dysregulation over a long period of time is often linked to serious mental health conditions. This can include bipolar disorder, major depressive disorder, and borderline personality disorder. These problems need proper help and treatment.

Besides, some emotional regulation difficulties are related to severe problems, like family issues and trauma, which also need help, says therapist Vicki Botnick. A mental health professional can offer much needed unbiased and nonjudgmental support to you if you have these issues. They can:

Help you manage severe mood swings.
Show you the methods to practice the reframing and understanding of your emotions.
Delve into the root causes behind your emotional issues
Teach you how to regulate emotions better
Prevent the worsening of conditions to the point of suicidal desire or self-harming behavior

Final Thoughts On Some Positive Ways To Deal With Sad Feelings

Sad feelings are unavoidable, and you’ll have times when you’re so blue, you wonder if you’ll ever be okay again. But keep your positive thinking, because you can overcome these emotions. Just put these 6 positive ways to deal with sad feelings into practice and not be afraid to get help if you need it.

3 Signs You’re Taking Things Personally (And How To Stop)

December 4, 2020 by Lakeisha Ethans

The world is wide and full of billions of unique individuals. It makes sense, clearly, that it doesn’t revolve around you. But, sometimes, do you feel like it does?

Taking things to heart when they’re not about you is far from an uncommon behavior. Unfortunately, it’s not healthy and can damage your relationships, opportunities, and yourself.

Signs You’re Taking Things Personally

Here are 3 signs you’re taking things personally and how to stop it through 4 methods.

1. Your Negative Emotions Occur Frequently

Everyone experiences negative emotions once in a while. That’s normal and valid. What isn’t normal is constantly feeling a wide range of negative emotions in response to the people around you. This is especially true if they’re overpowering and disproportionate. Here are some examples:

· Insecurity

Seeing other people do well makes you feel uncomfortable and triggers strong feelings of insecurity. For example, seeing someone post a photo of themselves on social media might make you despise your own appearance.

· Guilt

Do you always feel guilty? This is likely because you’re internalizing a lot of things you take personally. Instead of lashing out, you might be turning those thoughts inwards. For example, you might blame yourself for things outside of your control or wish you could do more about things you don’t need to take responsibility for.

· Pessimism

No matter what the situation, you refuse to have any positive thinking. You can’t help worrying about things that will go wrong, and you might even constantly focus on negative things over positive ones, even when there is more good than bad to be found in a situation.

· Sensitivity

You often find yourself getting the wrong message out of someone’s words because you were too sensitive to hear their point. Sometimes, you might wonder if you intentionally misunderstand others.

2. You’re Always Trying To Prove Yourself

Do you feel like you’re always trying to prove yourself or gain the approval of people around you? It’s a very toxic quality that can harm you and push others away, and it’s a key sign that you take things too personally. Here’s how to tell if you’re doing this:

· You Can’t Handle Constructive Criticism

People who provide genuine, positive constructive criticism, it’s not a personal attack. It’s someone trying to help you learn and improve. But if constructive criticism makes you feel insulted, you’re taking it personally and feeling upset at the lack of approval from others.

· You Need Immediate Validation

Whenever you do something, you’re always thinking about the praise you could earn from it. Worse still, you always want that praise and appreciation instantly from the people around you.

· You’re A Social Perfectionist

You hate making blunders in public and desperately want others to think well of you. When something goes wrong, you might experience an exaggerated negative reaction because you fear your reputation is permanently damaged.

3. You Make Everything About You, Or Think Everything Is

It’s sort of impossible not to take things personally when your worldview is completely centered on yourself. Everything is somehow about you, whether good or bad, so you’re going to be affected by virtually everything. Here are some more specific signs that this applies to you:

· It Feels Like An Attack When Someone Dislikes What You Like

You know, logically, that every person is unique in preferences and tastes. But for some reason, whenever someone doesn’t feel positive about your passions and likes, you feel like it’s a personal attack on the core of your preferences. The same goes for opinions and beliefs.

· You Create Stories In Your Head

Your friend calls to cancel a lunch plan you had together, telling you they have a last-minute emergency at home. Instead of accepting the explanation for a very rare cancelation, you start making up stories. You wonder if your friend is angry at you and holding a grudge over something you said last month. You start thinking that they’re distancing themselves from you. By the time an hour is over, you’re fully convinced your friend hates you and is going to cut you off. It’s many logical leaps to get to an entirely unfounded conclusion! These imagined situations ruin your positive thinking and are not healthy ways to handle conflict.

· You Always Think About How Situations Affect You

It’s natural to have self-preservation, so it’s not unusual to consider how you’ll be affected by something severe or significant. But that’s not the kind of problem being referred to! Every single situation, no matter how distant, you find yourself thinking about the ways a butterfly effect could get to you.

For example, someone being hungry makes you think about how they might be easily annoyed in this state. So you worry they will lash out at you and steer clear of them for a while. It’s an exaggerated response to nothing!

How To Stop Taking Things Personally

1. Learn That Others’ Opinions Don’t Matter

If you constantly seek approval from the people around you, you’re going to take things personally. This can often come from low self-esteem; you disapprove of yourself, so you need it from others. Worse still, you’ll constantly lose positive thinking because it’s simply impossible to please everyone, and you’ll open yourself up to more attacks from others. Here are some things to think about in this vein:

Not everyone is going to like you or accept you because everyone is different and varied in opinions
It is impossible to control what others think of you; no matter how hard you try, people’s brains aren’t influenced by you
Social conditioning makes many feel like they must “belong” with the crowd, but it’s far from necessary
Accepting yourself means opening yourself up to more positive relationships with people who do like you for who you are

2. Stop Jumping To Conclusions

It’s easy to jump to conclusions when someone confronts you immediately. But don’t! A lot of times, someone’s actions and behaviors aren’t about you. They might not even really be directed at you. Most people are self-focused, and their actions may be a reflection of themselves. Let them explain before you start making reaches.

Human beings actually have the natural tendency to jump to conclusions, even when it would obviously be more positive for it to wait and see the truth. This means you’re fighting the programming of your brain, so don’t be too hard on yourself and slowly work on the process of unlearning these leaps. Here are some tips for doing so:

· Make Space

As the person on the receiving end of what seems like a hurtful interaction, you’re way too close to your emotions to think clearly right off the bat. So stop your thought process and pause, separating yourself from the emotions you feel. From a third-person perspective, are your emotions reasonable? When they don’t cloud your vision, do you still feel personally targeted?

· Pause

The brain has many automatic, built-in defenses that cause it to react quickly to certain situations. Your past experiences have shaped the immediate impulses of your brain. Remember, you are in control of your mind, not the other way around. Force yourself to take a pause and push your own voice and logic forward, overriding the brain’s natural desire to leap to the first thing it grabs.

· Put Yourself In The Other Person’s Shoes

What message is this person attempting to say to you? Are they really the kind of person to mean to insult you? From what you know of them, could their heated behavior be the cause of a personal issue? What else have they dealt with today? Do they lack certain skills in communication? All of these questions allow you to consider things from their perspective, and you might find that they don’t mean to attack you personally, after all.

3. Don’t Feed The Trolls

Of course, there will be some people out there who genuinely mean harming you and want you to take things personally. How can you fight something like that? What you have to do is learn to recognize these kinds of people – and then stop engaging with them at all.

Start learning to stop obviously goading statements, often used in direct insults. When someone insults you, ignore them and move on. Those who “troll” are often seeking reactions, and when they don’t get one, they’ll stop. Besides, that means it’s not about you – it’s about their entertainment, boredom, and a bad personality. Here are some things to keep in mind:

· Don’t Sink

Hurtful, toxic people are cruel and disrespectful. There’s no need to sink to their level by shooting back petty insults. This can cause an endless spiral that’s very difficult to break out of! Don’t become a part of the problem.

· Don’t Drink Poison

Toxic people are always trying to feed you poison. But their poison is of a feeble kind – you can choose to let it not affect you. Don’t taste the bitterness of their words. They have picked them specifically to be as painful as possible, and they don’t deserve to be able to succeed in hurting you.

· Don’t Give Away Your Power

When you let these kinds of negative people get a rise out of you, you’re giving away your power to them. They don’t deserve that side of you! Reclaim your power by being the bigger person. Stay above them, and they will go away in their own time.

4. Clarify and Communicate

Not sure what someone’s intentions are? Well, ask! Once you’ve taken over your brain and prevented conclusion-jumping, please take a deep breath, and clarify with the person what they meant.

The fact is that miscommunications are incredibly common. Lots of people mean things differently than they come out. You can mishear, others can misspeak, and people can lash out and immediately realize they shouldn’t have. Just communicate! There’s a reason that talking honestly and directly is the key to harmonious relationships of all kinds, after all.

Final Thoughts On Some Signs You’re Taking Things Personally And How To Stop It

Most people in the world aren’t trying to put you down or be mean to you. A lot of them are at least a little self-focused, too. So the next time you catch a sign that you’re taking something personally, circumvent it and stop the thought process. The world is about more than just you, and you’re about more than just the people around you!

Nutritionists Reveal 8 Foods That Will Improve Your Mood

December 4, 2020 by Lakeisha Ethans

They say that you are what you eat. That fact may ring even more true than you think! As it turns out, the food you put into your body will affect many of its functions, including ones that could moderate, stabilize, or improve your mood.

This is why eating healthily can be essential for managing mood. Even in those with mental illness, changing diet can help relieve certain symptoms and make the disorders more manageable on the whole.

While they aren’t cure-all solutions for negative emotions and experiences, eating mindfully and well can be great for your body and mind all at once. But what options do you have? Here’s how nutritionists reveal 8 foods that will improve your mood.

1. Leafy Green Vegetables

Leafy green veggies are fantastic for your health, and they’re also good for your mood. This is thanks to a vitamin in them called folate, a B vitamin, says certified nutrition specialist Cathy Wong.

Research indicates that individuals who have depression tend to have lower folate levels in their blood than those without the disorder. Folate deficiency can be a cause for multiple problems with neurotransmitters associated with mood, including:

Dopamine
Noradrenaline
Serotonin

Multiple other studies find links between vegetables and depression risks and symptoms, which is nothing new. It’s fairly common for research to reveal more positive outcomes in the mood for those who eat lots of vegetables. As such, though more research is needed regarding folate and its links to mood, it’s safe to assume that eating vegetables will help more than harm.

Here are some leafy green vegetables you can try!

Artichokes
Avocado
Broccoli
Edamame
Lentils
Okra
Spinach
Turnip greens

2. Chocolate

Chocolate tastes great and is a good way to get an immediate mood boost. This is especially true for dark chocolate, which is essentially the most “pure” form of the treat that holds most of its positive components. Here are some reasons chocolate can boost mood:

· It Has Feel-Good Compounds

Multiple different compounds within chocolate can help improve overall positive thinking and mood. This includes theobromine, caffeine, and N-acylethanolamine.

· It’s Packed With Flavonoids

Flavonoids provide countless benefits to health, and one of these benefits is seen in inflammation reduction. This is done by increasing blood circulation to the brain, which helps regulate mood and boosts the health of the brain, according to studies.

· It’s Pleasurable

Chocolate ranks high on the hedonic rating scale. This means that its texture, taste, and scent can all help create a positive mood.

· It’s Fuel

The brain loves chocolate because it’s a quick, easy fuel source that it can use for a significant period of time. It perks you right up with that energy, says research!

Not sure how much chocolate is too much? Certified Dietician Nutritionist and Registered Dietitian Jaclyn London recommends between 150 and 200 calories worth of the stuff per day, or the equivalent of about an ounce.

3. Fatty Fish

Fatty fish is full of healthy fats, especially omega-3 fatty acids, which are awesome for the brain. This is why the president of both the Australian Alliance for the Prevention of Mental Disorders and the International Society for Nutritional Psychiatry Research, Felice Jacka, Ph.D., highly recommends fish for fighting depression. Here are some facts that support this:

Fatty fish contain two different kinds of omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and the more commonly known docosahexaenoic acid (DHA). Both have been found in studies to reduce depression symptoms and levels.
Omega-3 fatty acids work by aiding the brain’s fluidity, specifically in the cell membrane. This can help the brain with its cell signaling and development, according to research.
Fish oil contains lots of omega-3, and some studies have found that consuming fish oil can reduce scores of depression and its symptoms.

4. Berries Can Improve Your Mood

Just like how vegetable consumption is linked to lower vegetable risk, similar results have been found with fruit consumption. Registered Dietitian Katey Davidson attributes this to the antioxidants you can find thriving richly in them, and berries are some of the best sources for those components.

Antioxidants are potent, as they fight inflammation that can contribute to mood disorders like depression. Combined with the phenolic compounds in berries, they fight off oxidative stress caused by a compound imbalance within the body. This ultimately results in a more healthy body and better positive thinking.

Berries with a deep blue-purple color are rich in a pigment called anthocyanin. These are the absolute best sources of the antioxidants and compounds you seek, so try to opt for berries like blueberries or raspberries.

These healthy foods can help boost your mood.

5. Fermented Foods

Fermented foods are famous for their benefits to digestive health, but they can also work wonders for the mood. In general, gut health is connected to mental health in surprising ways, say studies, but that’s not the only reason fermented meals help your brain. Here’s how fermented foods wind up, helping your positive thinking:

· Step 1

Food is fermented through the process of using live bacteria to convert sugars into different components, like acids and alcohols.

· Step 2

During fermentation, probiotics, which are live microorganisms, are made. These probiotics are capable of doing several positive things, like aiding healthy gut bacteria growth and boosting serotonin levels.

· Step 3

The serotonin levels in your body increase. Serotonin is a feel-good hormone instrumental in positive thinking, aiding things like libido, stress response, mood, and even appetite. 90% of the serotonin you have comes from the gut, hence benefiting the probiotics in kefir.

Here are some options for fermented foods that you can eat to improve your mood:

Kombucha
Kimchi
Sauerkraut
Yogurt

6. Nuts and Seeds

Nuts and seeds have a lot of great things going for them. They’re packed with fiber, healthy fat, protein, and more. But it’s not just these things that make nuts and seeds ideal for boosting mood, says Davidson. Here are some other science-backed reasons they work:

· They Contain Tryptophan

Tryptophan is an amino acid – or a protein – that helps the body produce serotonin, a feel-good and calming hormone. Nuts contain significant amounts of this amino acid, helping positive thinking along the way.

· They Are Mineral-Rich

Being deficient in certain minerals has been linked to noticeably higher risks and rates of depression and similar disorders. Two of these minerals, selenium and zinc, are richly found in nuts and seeds.

· They Are A Mediterranean Staple

For years, Mediterranean diets have been touted as excellent for brain health, both when it comes to maintaining long-term cognitive function and positive mood. Nuts and seeds are a strong staple of these diets, contributing to the results found with that kind of meal plan.

Of course, the research also speaks for itself. In a study conducted over an entire decade, thousands of participants experienced a 23% lower depression rate when consuming nuts. Here are some nuts and seeds to try out:

Almonds
Brazil nuts
Cashews
Peanuts
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

7. Whole Grains

Whole grains are the healthiest way to get filling, fuel-providing carbs into your body without sending your blood sugar levels into turmoil. They’re also a wonderful way to boost mood, and Wong recommends them thanks to their high content of valuable B vitamins.

Here are some of the notable B vitamins in whole grains and what they do:

B1, or thiamin, changes glucose into energy.
B5, or pantothenic acid, produces the hormone acetylcholine to aid memory and learning.
B6, or tryptophan, which we’ve already discussed and which makes serotonin
B12, which the body needs for numerous neurotransmitter functions and creations

One of the better options for whole-grain goodness is steel-cut oats. They pack lots of fiber, which helps you digest them in an easier and healthier way for your blood sugar. If you eat them at breakfast, you’re likely to feel good all morning thanks to how they maintain your glucose at a healthy balance, say studies.

Not sure what whole grains to get, other than steel-cut oatmeal? Check the ingredients of the packs you’re interested in. For every 5 grams of carbs, there should be a minimum of one gram of dietary fiber. Any less, and it’s not a whole grain. Try:

Amaranth
Brown rice
Bulgur
Millet
Quinoa
Wild rice

8. Drinks

Sure, drinks aren’t technically “food,” but they’re easy ways to incorporate all sorts of mood-boosting benefits into your body. Here are some great drinks to get your brain in tip-top shape, but do note that they need to be consumed in moderation:

· Caffeine

Caffeine has a special compound known as adenosine. It works by attaching itself to the brain’s receptors, reducing tiredness to boost your concentration and alertness. This also, in turn, results in the release of feel-good hormones, according to Davidson. A study actually found that individuals who drink coffee with caffeine experience a notable mood boost compared to those with a placebo.

· Wine

Consuming moderate and reasonable amounts of alcohol can add miles to your positive thinking, as long as you keep it to one glass a day. The fact that it helps your heart, maintains cognitive strength, and increases your longevity is a great bonus!

· Kefir

Registered Dietitian Nutritionist Stefani Sassos particularly recommends kefir for its probiotic qualities, as it both provides the benefits of fermented foods while helping the immune system and digestion.

Final Thoughts On Some Foods That Have The Ability To Improve Your Mood

It’s easy to roll your eyes at the concept of eating better for your brain. Naturally, it can be pretty impressive to think that eating different kinds of food may help you feel better every day. That’s because what you eat changes the way your body functions. If you fuel your body with positive things, you’ll get positive returns. So eat well, and you might be surprised by how much better you feel!

As always, it is worth noting that food alone cannot cure or remove mood disorders like major depressive disorder, bipolar disorder, or dysthymia. If you are experiencing a severely negative mood, do not attempt to “treat” yourself by eating certain foods! See a mental health professional to discuss your problems, as you may need a more medical form of treatment. But for moderate depression or mood swing, you can improve your mood with these smart food choices.

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