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Korean Researchers Find a New Method to Reduce Vertigo

October 18, 2020 by Power of Positivity

When you’re not moving, you’re supposed to feel still. If you feel like you’re moving when you aren’t, it can be alarming. That’s what this condition does–makes you feel like you’re moving when you aren’t. The good news is that it’s easy to treat the condition. We are sharing information about a new study on how to reduce vertigo with ten additional tried-and-true strategies for managing it at home.

What is Vertigo?

It is a condition where you feel dizzy or off-balance. You may feel like you’re spinning, your head is spinning, the world is spinning, or a combination of these. Other descriptions of how it makes people experience include tilting, dizziness, floating, swaying, moving in a specific direction, or just generally moving when you’re not.

It is not a standalone disease or condition. It’s a symptom of some underlying cause. That means that the condition alone won’t cause any severe or permanent damage, and you can use the home remedies below to ease it. However, you need to see a doctor to discover why the condition is happening to you.

Types of Vertigo

To treat the condition, you need to know which type you have. Usually, a doctor will diagnose the type, but if you plan to do home care, you’ll need to figure it out for yourself (it’s not hard to figure out). The two types are central and peripheral.

Central is caused by brain problems. It could be blood vessel disease, migraines, multiple sclerosis, or even tumors. Sometimes it could be caused by medications that affect the brain.

The second type, peripheral, is the most common. About 93% of vertigo cases are of this type. It stems from problems with your inner ear. The inner ear is responsible for helping to keep you balanced. Causes of the peripheral type include a head injury, labyrinthitis, Meniere disease, or certain medications.

The most common type of peripheral is benign paroxysmal positional vertigo (BPPV). This version happens in small, frequent spells. It’s due to debris falling out of place in your ear.

There is a part of your inner ear called the utricle that has crystal calcium deposits in it called canaliths. Sometimes the canaliths fall out of the utricle and end up in what is called the semicircular canals.

The semicircular canals are what detect motion and send the information to your brain. Canaliths can cause semicircular canals to malfunction, and your mind will give you strange motion signals. This misinformation is what causes BPPV.

Once you determine the type you have, it will be easier to see which treatments are better for you. Keep reading to learn about ten ways to care for your vertigo at home.

A New Groundbreaking Study Reveals Vitamin D May Help to Prevent or Relieve Vertigo

In August of 2020, Science Daily published an article about how taking calcium plus Vitamin D twice per day shows promise in reducing the onset of this condition.

Koran researcher Dr. Ji-Soo Kim, M.D., Ph.D., led the study. He stated:

“Our study suggests that for people with benign paroxysmal positional vertigo, taking a supplement of vitamin D and calcium is a simple, low-risk way to prevent vertigo from recurring. Our study suggests that for people with benign paroxysmal positional vertigo, taking a supplement of vitamin D and calcium is a simple, low-risk way to prevent vertigo from recurring.”It is especially effective if you have low vitamin D levels to begin with.”

Study participants experienced good results by taking 400 international units of Vitamin D and 500 mg. of calcium twice a day. Of course, you should check with your physician before starting any treatment, but this may be worth discussing.

Ten Ways to Reduce Vertigo

Here are ten other ways that you can try to manage your condition.

1. Epley Maneuver

This is an exercise that is generally used to treat BPPV. The Epley Maneuver helps you to move in a way so that the misplaced canaliths can fall back into the utricle. To do the Epley Maneuver, follow these steps:

Sit on a bed with a pillow behind you. It should be placed in a position so that it will be under your shoulders when you lie back.
Turn your head 45 degrees to the right if your right ear has the problem or to the left if your left ear has the problem.
Keeping your head turned, quickly lie back, and wait for 30 seconds.
Turn your head 90 degrees in the opposite direction and hold for 30 seconds.
Again, turn your head 90 degrees in the opposite direction and hold for 30 seconds.
Sit up.

2. Brandt-Daroff Exercise

This movement is like the Epley Maneuver, although it’s been reported that it doesn’t work as well. The steps to do the Brandt-Daroff Exercise are as follows:

Sit on a bed.
Lay down on one side with your nose pointed upwards about 45 degrees. Hold this position for 30 seconds.
Sit up in the seated position again.
Repeat this on the other side.

3. Semont-Toupet Maneuver

This procedure is like the other two mentioned, but you may need some help. The big difference between this procedure and the other is the quickness of the movements, so you need an assistant. It’s safer with a physical therapist. Here are the steps:

Sit seated on a bed.
Turn your head 45 degrees in the direction opposite of the affected ear.
Keeping your head turned, lay on the side of the affected ear. You should be looking at the ceiling. If you feel dizzy, stay that way until the dizziness passes.
The therapist will now move you quickly to the seated position then promptly to the lying position on the other side. Don’t force your head. You should be looking at the floor.
Stay in this position for 30 seconds. The therapist will move you back to the seated position.

4. Essential Oils May Reduce Vertigo

Essential oils are made from the extracts of plants. They create fragrant scents that help with all types of ailments in the body. Essential oils have been used as home remedies for centuries.

Research is still ongoing about the effects of essential oils, but centuries of people swearing by it can’t be ignored. Basil oil, lemon balm oil, peppermint oil, CBD oil, and ginger oil are some examples of essential oils that can help with dizziness and other symptoms of the condition.

5. Stress Management

Stress can cause or contribute to the condition. Too much stress can impair the vestibular system, which is a part of the inner ear. The vestibular system is responsible for detecting the head’s position and generating rapid compensatory movements in relation to the positioning. In other words, it keeps you from tumbling over if you move your head in any different position beside the upright position.

It’s no secret that stress can cause several health problems. Stress management is essential for your overall health. You should be finding ways to relieve stress daily for your overall health. Don’t let it get to the point where you’re dizzy and losing your balance.

Fighting off dizziness? Here are tips that can help you feel better again.

6. Reduce Vertigo Onset by Getting More Sleep

Like stress, a lack of sleep can affect many different functions in your body. Many studies show how a lack of sleep can have psychiatric and physical health problems. While lack of sleep may not be a direct cause of vertigo, it can certainly be a primary contributing factor.

Studies into the link between sleep deprivation and the condition in question are ongoing and not as thorough as studies for other connections. However, putting individual studies together show a clear pattern of how a lack of sleep can make you dizzy.

In a study done by researchers in the Department of Biomedicine and Neurosciences Clinic Department at the University of Palermo in Italy, they found that sleep apnea causes hypoxia of the peripheral vestibular system. This causes the system to become asymmetrical and hypo-reflexic (weak, not able to respond well). The central vestibular system has to attempt to correct the peripheral problem leading to idiopathic dizziness.

In another study done by a team of researchers from three different universities in Korea, they evaluated patients with dizziness from several other conditions associated with vertigo. It was shown that lowered sleep quality has an association with dizziness, particularly psychogenic dizziness.

When you put these studies together, it’s clear that a lack of sleep contributes to the condition’s symptoms. Therefore, one of the most useful things you can do is get some sleep.

7. Ginkgo Biloba

This is a Chinese herb that can be found as an over the counter supplement in any health/nutrition store. The effectiveness of this herb against dizziness and balance issues has been preached for centuries, and now science has verified its efficacy as well. It’s an easy and inexpensive way to fight your symptoms.

In a study done by researchers from Germany and Ukraine, Ginkgo Biloba extracts EGb 761 was compared to betahistine, the world’s leading medication treatment for the condition. It was found that Ginkgo Bilobaextractst EGb 761 was just as effective as the medication and had fewer side effects.

8. Stay Hydrated

It may not seem like being thirsty can lead to the condition, but dehydration is an indirect cause of dizziness. Over 60% of the human body is water, so you need it to function correctly. When you don’t get enough water, your body can’t circulate your blood like it needs to.

Poor circulation leads to oxygen deprivation all over your body, including your brain. If you reference back to the section on sleep deprivation, you’ll remember that when your peripheral vestibular system doesn’t get enough oxygen, it becomes warped. This leads to the same chain reaction that would occur when you don’t get enough sleep.

If you’re feeling symptoms of the condition, try drinking some water and see if this clears it up.

9. Ginger Tea May Reduce Vertigo

Ginger is an effective way to combat almost any type of motion sickness. It’s been used for seasickness, car sickness, and even BPPV. It’s a great herb that has been scientifically proven to help reduce motion sickness symptoms and possibly nausea associated with the condition.

Researchers from the ENT Department of Odense University Hospital in Denmark did a study that showed that ginger root reduced the symptoms better than the placebo they used. Another study showed that ginger root did reduce the effects of motion sickness, but the ginger had more impact on the gastric system than the brain.

No matter how ginger root does it, the point is that it aids in reducing the symptoms.

10. Reduce Vertigo by Avoiding Alcohol

When you’re suffering from vertigo symptoms, one of the worst things you can do is drink alcohol. Alcohol alone can induce some of the same symptoms that the condition does, so you would essentially be giving your symptoms twice the strength. Another consideration is that alcohol dehydrates you. If you reflect to the section on drinking water, you’ll remember that dehydration can cause or strengthen the symptoms.

This isn’t precisely a remedy that you do. It’s one that you don’t do. Try to stick with water or some sports drink that has electrolytes. Save the alcohol for celebration after you get better.

Final Thoughts About Taking Steps to Reduce Vertigo

The symptoms of the condition are tough to deal with, but at least you don’t have to go to extreme medical solutions to get rid of them. These natural remedies are all amazingly effective at combating the symptoms. You’ll probably rarely need any medical or medicinal intervention for your symptoms.

Keep in mind that the concern is usually due to some other underlying cause, so you may continue to have symptoms until you deal with that. The underlying cause may be where the medical intervention will be needed. Until you can deal with that, ask your doctor about the new Vitamin D and Calcium therapy. And, use these ten strategies to reduce vertigo symptoms as much as you can.

Experts Reveal 6 Health Benefits Of Laughing Out Loud

October 18, 2020 by Lakeisha Ethans

How often do you laugh in a day? Do you find that you tend to chuckle often? If so, then you might actually be benefiting your health! The links between laughter and health have been studied for a long time. Indeed, movies such as “Patch Adams” furthered the concept of laughter as the “best medicine.” As it turns out, there’s some truth to that. Here’s how scientific study and experts reveal six healthful benefits of laughing out loud.

1. It Reduces Blood Pressure

Hypertension, or high blood pressure, is a serious condition that can lead to all sorts of health complications down the line, including stroke and cardiovascular disease. The thought that it can be mitigated or avoided with laughter is a surprising but significant one!

A study conducted in the Journal of Dental Medical Research in 2017, entitled “Effect of Humor Therapy on Blood Pressure of Patients Undergoing Hemodialysis,” revealed this in surprising effectiveness. Groups of participants were split into groups. Patients who listened to comedy CDs over the course of eight weeks, totaling 16 half-hour sessions of this in all, had a drop in blood pressure. Their stress levels were also positively affected.

Notably, a lot of studies like this have been conducted over the years. This eventually led to the creation of a kind of therapy known as laughter yoga. The foremost expert in laughter yoga is Laughter Yoga School founder Dr. Madan Kataria. He states that the act of laughing, even without being happy or with any real reason to laugh, can aid the body and lower blood pressure. In addition, fake laughter in a group often leads to genuine laughter in a short span of time.

2. It Relieves Stress, Anxiety, and Depression Symptoms

Smiling and laughing sends a message to the brain from the facial muscles that we are happy. This leads to the release of positive hormones called endorphins, which help reduce stress and make for a better mood overall.

Clinical psychologist Dr. Sanjana Saraf states that this is known as a parasympathetic reaction caused by positive thinking that releases feel-good hormones. It is the opposite of the sympathetic reaction, which occurs during stress, secreting the stress hormone cortisol and sending the body into fight-or-flight.

Additionally, multiple studies prove that the act of laughing can have great benefits to symptoms of depression, anxiety, stress, and other similar disorders and conditions.

Here are some of the more prominent studies on laughing out loud:

“Benefits of humor in reduction of threat-induced anxiety” published in Psychological Reports (1990).

This study involved telling 53 students that they would receive an electric shock while listening to a tape. Half of the students listened to a comedic tape while others listened to a non-comedic one. Those who listened to the funny recording experienced lower stress levels during the waiting period.

“An Effect of Optimism, Self-esteem and Depression on Laughter Therapy of Menopausal Women,” published in the Korean Journal of Women Health Nursing (2012).

This research paper found that menopausal women can benefit from laughter therapy. They actually experience a decrease in depressive symptoms while receiving a boost to self-esteem and positive thinking in the process.

“The effect of laughter Yoga on general health among nursing students” published in Iranian J Nursing Midwifery Res (2014).

This study found that, in nursing students, laughter therapy can have positive effects on the symptoms of depression and anxiety experienced by them in their stressful daily lives.

“The effects of laughter therapy on mood state and self-esteem in cancer patients undergoing radiation therapy: a randomized controlled trial” published in the Journal of Alternative and Complementary Medicine (2015).

This randomized control trial study found that after just three hour-long sessions of laughter therapy, cancer patients would experience decreased symptoms of depressive and mood disorders,

“Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review,” published in The Tohoku Journal of Experimental Medicine (2016).

This more general paper discusses the possibility of a sense of humor aiding in difficult times. It suggests that laughing is a positive coping mechanism when experiencing rough periods in one’s life or circumstances.

“Effects of Laughter Therapy on Depression and Sleep among Patients at Long-term Care Hospitals,” published in the Korean Journal of Adult Nursing (2017).

This study found that individuals living in long-term care facilities could benefit from laughter therapy, especially since sleep disorders and depression are common in these institutions.

3. Laughing Out Loud Can Aid Weight Loss

Did you know that laughing is good for your abs and for maintaining a healthy weight? Of course, you can’t laugh yourself to fitness, but laughing regularly while working on losing weight could potentially speed up your progress. Dr. Prerna Kohli, a clinical psychologist, reveals some reasons for this occurrence:

Laughter contracts and expands your abdominal muscles, making for a mini ab workout
When you inhale and exhale deeply during laughter, you’re stimulating blood flow in the body, as you would when jogging
Having a more positive mood, in general, can already bring you a few steps closer to losing weight effectively

Studies also support this line of reasoning. In a study entitled “Energy expenditure of genuine laughter,” published in the International Journal of Obesity, 45 study participants were split into two groups. The first group would watch clips from films that were likely to cause laughter while the second watched clips that would not. This lasted for 10 minutes. The results found that:

Laughter raises energy expenditure, or calories burned, to a level higher than normal resting energy expenditure
Laughter boosts the heart rate, increasing it above the standard resting heart rate
Genuine voiced laughter in general leads to a 10% to 20% energy expenditure and heart rate increase
Just 10 to 15 minutes of laughter, performed daily, can boost calories burned

4. It Strengthens The Heart

The heart is a vital organ in the body. If it doesn’t work correctly, it could jeopardize the body’s entire ability to function and stay alive. It’s been known for years the laughter is good for health. But the fact that it can help the cardiovascular system stay strong is something worthy of awe!

An article entitled “The effect of mirthful laughter on the human cardiovascular system” published in Medical Hypotheses, revealed that laughing could have a positive effect on the cardiovascular system. It looked at endothelial cells, the cells lining the blood vessels, their vasoreactivity, or the ability to respond to the hurt. Here are some things it discussed:

Exposure to negative emotions and thoughts, including depression and stress, can lead to a lowered endothelial vasoreactivity when measured with a brachial artery reactivity test.
Mirthful laughter can lead to increased endothelial vasoreactivity when measured with a brachial artery reactivity test.
Positive emotions and laughter are responsible for facilitating the release of nitric oxide, which is needed for heart health and circulation.

5. It Boosts Immunity

Immunity is often a serious concern for many. But few would think that there is any link to be found between that and laughter. That’s where you’d be surprised! Multiple studies prove just how effective laughter can be when it comes to boosting immunity. Plus, it improves recovery periods from disease or illness.

Here are some studies that indicate this:

“Neuroendocrine and stress hormone changes during mirthful laughter,” published in The American Journal of the Medical Sciences (1989).

This study found that laughing out loud in a mirthful manner could not only aid in reducing negative neuroendocrine response but also in helping the immune system by reducing natural bodily inflammation.

“Is laughter the best medicine? Humor, laughter, and physical health.” published in Current Directions in Psychological Science (2002).

This article focused on examining the concept of positive humor and mirthful laughter on health. It noted that there were many instances of empirical evidence behind laughter’s benefits on immunity. But it also stressed the need for future research in the area – something fulfilled by later studies.

“The effect of mirthful laughter on stress and natural killer cell activity” published in Alternative Therapies in Health and Medicine (2003).

This research paper gauged participants by their humor responses. Those with high scores on a humor response scale were noted to have higher levels of postintervention from the immune system, measured based on natural killer cells’ activity.

“Humor and Laughter May Influence Health IV. Humor and Immune Function,” published in Evidence-Based Complementary and Alternative Medicine (2009).

This paper was the final one in a series of four and concluded that exposure to laughter and humor stimulus and having a positive sense of humor, can improve certain components of the immune system. This was especially obvious in cytotoxicity.

“Effects of Laughter Therapy on Immune Responses in Postpartum Women,” published in the Journal of Alternative and Complementary Medicine (2015).

This study involved testing breast milk from new mothers for antibodies called immunoglobulins (IgA), which are crucial in immunity. The study found that these postpartum women who participated in laughter therapy experienced higher IgA content in their breast milk. This distinction is notable because IgA naturally decreases during the postpartum phase.

6. It Provides Pain Relief

Physical pain can be distracting and affect multiple areas of life. So for those dealing with chronic pain, how it harms their ability to function can be detrimental to everyday life. Though it’s not a cure-all, here are some studies that indicate that:

“Is Laughter the Best Medicine? A Study of the Effects of Humor on Perceived Pain and Affect of Humor on Perceived Pain and Affect” published in Therapeutic Activities with the Impaired Elderly: An Overview (2009). This paper took a close look at the experiences of perceived pain in individuals living in a long-term care facility. Its results found that humor typically benefits these individuals, reducing their experiences of pain.
“Social laughter is correlated with an elevated pain threshold” published in Proceedings of the Royal Society B: Biological Sciences (2012). This study found that individuals participating in social laughter often have a much higher tolerance for pain in the moment of that laughter.
“Humor, laughter, learning, and health! A brief review,” published in Advances in Physiology Education (2017). Though its main focus was on the world of learning and how laughter aids it, the article also talks about Henri de Mondeville, a 14th-century French surgeon who used humor to help distract his patients from pain and improve their positive thinking while recovering or undergoing surgery.

Final Thoughts On Some Health Benefits Of Laughing Out Loud

So it turns out that laughing out loud certainly does have many health benefits. So even when it’s difficult to laugh, try and do so anyway. Even fake laughs can give you these benefits. And who knows? Maybe the feigned chuckles will transform into genuine, truthful laughter someday!

15 Ways to Decrease Blood Pressure That Most People Forget

October 18, 2020 by Power of Positivity

If you’ve been diagnosed with hypertension, you need quick and effective ways to decrease your blood pressure without taking medicine. Even if your doctor puts you on a prescription drug, there is no magic pill. It will help if you make some lifestyle changes to help assist with this medical problem.

You already know the risk of having high blood pressure for extended periods can result in heart attacks, stroke, and even kidney failure. However, did you know that 1,000 people die every day in this country because of hypertension? The Center for Disease Control states that one in five people have high blood pressure and don’t even know it.

Any reading that you get at your doctor’s office or home above 130/80 mmHg is considered hypertension. The first choice of most physicians is medication. Sadly, the medicines can cause more harm than good. Many people complain about side effects like dizziness, insomnia, and muscle cramps.

Fifteen Tips to Help Decrease Blood Pressure (other than a prescription drug)

Lifestyle changes are imperative to combat hypertension. Try these 15 all-natural ways to get your blood pressure in a normal range.

1. Lose Weight

Obesity is a considerable risk factor for high blood pressure. If you want to get your hypertension under control, then one of the best ways to do this is to lose weight. Even losing 10 percent of your body weight can significantly impact the load your heart carries. It’s the easiest thing you can do to help your blood pressure.

2. Watch Your Sodium

Sodium is bad for people who suffer from blood pressure issues. Salt makes you retain water, which causes inflammation in the body. When you have inflammation, your heart must work harder to pump the blood into all areas, causing hypertension.

If you reduce your salt intake, then you can reduce how hard the body must work. How much sodium should you eat? The American Heart Association suggests no more than 1,500 mg per day. Watch out for things like potato chips and canned soups, which tend to be high in sodium.

3. Cut Back on the Caffeine

Caffeine is a stimulant that can do horrible things to the body. Did you know that if you consume just two cups of coffee per day, you are ingesting 200 to 300 mg of caffeine? A study showed that this small amount of coffee could raise your blood pressure by eight points.

Now, what about all those energy drinks? You must limit your caffeine consumption as it makes your heart beat faster.

4. Turn on Some Tunes

Have you ever heard the saying that “Music calms the savage beast?” There is something remarkable about music that can motivate you. Practice deep breathing and meditation while listening to some good tunes. It will calm you down and lower your blood pressure.

5. Drink a Bit of Wine

There’s nothing wrong with a glass of wine at dinner or before bed. Having too much alcohol in your system isn’t healthy, but a little bit can be very beneficial. If you want to decrease your blood pressure, then you should try some alcohol each day.

Now, if you have an addictive nature or are in recovery, you should find alternatives. However, alcohol in small doses can be very calming.

6. Take Power Walks

Running can be bad for your joints, but a power walk is good for the heart. A study was conducted on the effects of lowering blood pressure using power walking. They found that exercise made the heart use more oxygen, and it didn’t have to work nearly as hard to pump blood throughout the body.

All you need is about 30 minutes a day, and you can help decrease your blood pressure. If you need a bit more resistance, then try adding in ankle or wrist waits.

7. Eat Potassium-Rich Foods

If you want to decrease your blood pressure, then eating potassium-rich vegetables and fruits is essential. When you have sufficient levels of potassium in your body, your kidneys will rid the excessive sodium when you urinate.

Getting rid of excessive amounts of sodium will not only lower blood pressure, but it will reduce inflammation. You can say goodbye to puffy feet. Try things like kidney beans, honeydew, raisins, sweet potatoes, and tomatoes.

8. Indulge Yourself with Dark Chocolate

Who doesn’t love chocolate? If you have a sweet tooth, then you should use dark chocolate to fill it. Milk varieties are loaded with sugar that will only pack on the pounds. However, dark chocolate has little sugar and has plenty of antioxidants your body needs.

Eating just two ounces of dark chocolate each day can help to lower your systolic blood pressure, but it shouldn’t be your only source of naturally treating hypertension.

9. Drink a Cup of Hibiscus Tea

There are so many natural teas out there that Mother Nature provides to heal the body. The Chinese have been using things like hibiscus tea for centuries. This robustly flavored brew has a dramatic impact on your blood pressure.

Tufts University studied how this tea impacted people who wanted to decrease their blood pressure. They found that after six weeks, the participants saw an average reduction of seven points. Not too bad for drinking something delicious.

10. Treat Your Snoring

Did you know that more than half of the people who suffer from hypertension also have sleep apnea? Has your partner complained about your constant snoring? Do you wake yourself up, unable to breathe, or coughing at night?

If you have sleep apnea, your body is going for long periods without oxygen. This sleep disorder can cause all kinds of problems for you. If you want to decrease your blood pressure, then get that chronic snoring problem checked.

11. Try Meditation

When you’re under stress, your body releases hormones like cortisol into your bloodstream. The abundance of this hormone causes your heart rate to increase automatically, and your blood vessels constrict. The result is high blood pressure.

If you’re under chronic stress, then you will stay elevated. You can combat your stress levels by using meditation. Do you know what meditation can do for you? First, it can reduce any inflammation in the body and bring a form of natural pain relief.

You don’t need long periods to devote to this art. All you need is about five minutes in the morning and n the evening. You will see a reduction in your blood pressure when you use this all-natural method.

12. Drink Milk

Shockingly, your systolic blood pressure can be reduced when you consume more dairy products. When you have a diet that consists of refined carbohydrates will cause a natural increase in blood pressure. However, a diet full of dairy instead of carbs can help to reduce the spikes.

13. Commit to a Plant-Based Diet

There are many different eating plans out there that can help you to decrease your blood pressure. Perhaps, the best is eating a plant-based diet. Nature provides the perfect balance of fiber, protein, carbohydrates, and the vitamins and minerals your body needs to function.

To keep yourself healthy, you need to eat from the earth’s bounty.

14. Cut Back on Work

Do you work more than 41 hours each week? Do you know that stress has a significant impact on your blood pressure? If you could reduce your work hours just a little bit, then you help with hypertension.

When you spend too much time at the office, you have less time for healthy eating and exercise. People who work long hours often stop for fast food on the way home. If you want to improve your health, learn how to set healthy boundaries with your job.

15. Laugh as Often as You Can

Whoever said laughter is like good medicine knew what they were discussing. Your blood pressure will increase slightly when you laugh, like a good belly laugh. However, it will quickly rebound.

A happy person will naturally have better blood pressure levels than someone who is solemn. It all comes down to stress, cortisol, and adrenaline hormones. When you laugh, your body releases feel-good chemicals called endorphins that help to repair and restore.

If you want to decrease your blood pressure, can you think of any better way than a good belly laugh? While you won’t see a dramatic improvement overnight, with time, a merry heart will indeed be like good medicine to you.

Final Thoughts on Using These Tips to Decrease Blood Pressure

Did you find any helpful ways to help you decrease your blood pressure? By incorporating a few of these all-natural tips, you can watch your numbers slowly drop. The best thing about using natural methods is that there are no side effects and no expensive drug costs. You can take matters into your hands and control your health.

10 Reasons Strong Friendships Are the Key to Happiness

October 18, 2020 by Power of Positivity

Having close friendships might be the key to happiness, according to science.

Think about it. How would your life be without your close friends? Your list of friends probably includes people with different personalities, backgrounds, and ideas.

Yet, they all have something in common. Real friends are people who genuinely know you, and they remain your friend anyway. They accept you for who you are and know that you do the same for them.

Why do you have friends? Is it just so you will have people for socialization, or are the benefits on a deeper level physically, mentally, and spiritually? Here are ten reasons why close friendships may be the key to happiness and fuller life.

10 Reasons Why Friends Are a Primary Key to Happiness

Here are ten great reasons why friends might unlock the key to happiness in your life.

1. Offer Purpose to Your Life

Think of what a boring world this would be without your friends. When you cultivate close friendships, it provides more purpose to your life. You look forward to spending time with them.

Sharing life with friends gives you a better sense of belonging. As you relate with others, you get a better picture of humanity and realize that you’re not alone. Maintaining a purposeful life is the key to happiness.

2. Reduce Your Stress and Boost Your Mood

How many times have you felt stressed out to the max and reached out to a friend for guidance? Countless studies show that spending time with a close friend can minimize your stress and its accompanying symptoms. A friend’s empathetic ear may be what you need to calm your nerves and refocus.

It’s hard to feel blue when you are around friends who are positive and upbeat. Your friends’ infectious laughter is bound to rub off on you. When you surround yourself with positive people, you will have a positive outlook on life.

3. Boost Your Self-Confidence

While flattery’s results are superficial, genuine compliments from friends can make you feel better about yourself. It feels good when someone you respect values your opinions and efforts. They can boost your spirits on a bad day and give you the push you need to make it through this crazy life.

4. Provide Strength After A Loss

Have you heard the old saying about the world laughing with you and then leaving you to cry alone? When you have a circle of close friends, they don’t leave you when the going gets tough. A true friend shines even brighter in the shadows of your grief, which is an essential key to happiness.

A loss isn’t just defined as the death of a loved one. Losing your job, divorce, and other upheavals can be just as devastating. Your friends don’t need to offer advice or give you false hope. Their loving and supportive presence can be a great comfort when you need it most.

5. Offers Accountability

Friendship is the key to happiness, but it can also contribute to better health through accountability. Multiple studies suggest that having a network of close friends may decrease your risks of certain diseases, such as high blood pressure, diabetes, and even some forms of cancer.

If you are trying to lose weight and exercise more, you often have better results if you have a friend working with you for accountability. Camaraderie also positively influences helping people break other unhealthy habits, such as drinking and gambling. Your friend may see a problem while you are blind to it.

Friends look out for each other’s best interests, and they’re not afraid to tell you both good and bad things. Yet, you take constructive criticism when it’s from someone you love and trust.

6. Provides Honest Opinions

A real friend will be honest with you, even when the truth is difficult to confront. They can tackle challenging issues with compassion and grace. It may take a genuine friend to tell you that your new outfit doesn’t look as good on you as you think or broach the subject of a cheating mate.

When you are trying to make a crucial decision, close friends can be a source of valuable wisdom. They won’t push their opinions on you, nor will they offer unsolicited advice. As a key to happiness, real friends care enough about you to be honest.

7. Early Friendships May Help You Develop Romantic Relationships

Did you know that you often learned some of the best skills for a healthy romantic relationship from your childhood friendships? You learned to care about others, how to share, how to be honest and faithful. Early friendships also gave you a lesson about healthy boundaries that are necessary for a stable romantic connection.

8. May Contribute to a Longer Life

If you talk to the seniors in your life, they will probably share that the key to happiness and longevity is to be surrounded by friends. Many people in their golden years are still friends with people they knew as children. Because of the many benefits close friendship offers, many people live a longer, healthier, and happier life.

9. Provides New Interests, Skills, and Hobbies

Wouldn’t this be an odd life if everyone were the same? Fortunately, we all have different views and interests to make a more rounded society. Friends often share and teach their skills and hobbies with each other. It’s how skills and art have flourished since the beginning.

Think of the things you know how to do and who suggested and taught them to you. It’s a combination of family, school, and life-long friends. You probably have shared many of your interests and skills along the way, too.

10. May Keep Our Brains Sharp

Your brain is just like any other part of your body. To be healthy and strong, you must nourish and use it often. When you have friends, you are continually considering new opinions and ways of doing things. You do fun things together and often try to find solutions to trying situations in life.

As a key to happiness, friendship keeps your brain busy with critical thinking and challenges. Studies have shown that people with a close network of friends may be less likely to develop Alzheimer’s and other dementia conditions in senior years.

Maintaining Close Friendships

As you go through each stage of your life, friends will come and go. It’s not always that you forced them away. Sometimes, you just outgrow friendships, or they fade with distance and time.

However, you may have close friends that have been with you most of your life. One survey said that at least 27 percent of Americans have ten friends or more. That’s a more encouraging number than the 2% polled who responded that they have no friends.

Like a garden, friendships won’t survive with neglect. It’s a mutual responsibility for cultivation and attention. It’s not always an easy task, but it often proves to be vital to happiness. Here are some tips for maintaining close friendships.

• Be honest

Nobody wants a friend who is two-faced or can’t be trusted. For a real, lasting friendship, always be honest with your friends and others. Show your friends that you can be trusted by keeping confidential things private and don’t engage in gossiping.

• Be Yourself

When people decide to offer you their friendship, it’s because they like you for you, not because you are someone else. Be genuine, and don’t try to boast or act like a person you aren’t. Most people can sense a fake friend and will step out of the picture.

• Be Dependable

Do you have that particular friend who is chronically late for every occasion and lets you downtime and time again? Such inconsideration can quickly dissolve a friendship. Instead, strive to be dependable.

• Be Kind

The world is already filled with many hateful people who cut others down with intolerance and cruelty. Kindness is a virtue for any friendship, and it should be mutual. If you are in constant competition and offer people backhanded compliments, you’re not a friend.

• Be a Good Listener

You may hear your friends talking, but are you listening to them? Good listening skills are a must if you want to make and maintain quality friendships. Remember to use neutral body language and try to mirror the other person’s emotions. Frequently it helps if you summarize what the speaker has said for clarification.

• Be Considerate

Have you ever been a party to a one-sided friendship? These are unfortunate relationships where one person needs all the attention and demands the other without reciprocation. Be considerate and abide by guidelines of mutual respect.

• Be Fun & Friendly

What are some of the qualities you like in your closest friends? Not only do you appreciate their honesty and integrity, but you also love that they know how to have a good time. Cultivate your friendships with fun, laughter, and quality time.

Final Thoughts on Finding the Key to Happiness

You can never have enough close friends in this lifetime. They are with you through all situations and are a source of strength and joy when you need it the most. The key to happiness is having a friend and being friendly to others.

How Projecting Feelings Can Harm Mental Health, According to Psychology

October 18, 2020 by Power of Positivity

Do you project your feelings onto others using transference? One of the most iconic ways people use this tactic is when they are caught in wrongdoing and can’t mentally handle the responsibility.

Have you ever caught your child doing something wrong, and they quickly say that their brother or sister is the one that did the deed? They don’t want to face the consequences for their action, so they transfer the guilt to another party.

When someone feels attacked, a coping skill is to blame someone else. It’s a psychological trade-off that allows them to get rid of what they don’t like about themselves by projecting it to another individual.

Another classic example of this behavior is a husband that is caught cheating on his wife. He may feel so much guilt for his actions that he starts accusing her of cheating. She may be as faithful as they come, but he can clear his conscience when he blames her. Why do people do this sort of thing, and what does it say for their psyche?

Transference is a psychologically damaging habit that can harm your mental health, and it must be addressed.

Why Do People Project onto Others?

Your brain is hardwired to protect your psyche from uncomfortable confrontations, which sometimes leads to a false self-perception. If you have faults that make you feel guilty, you may transfer these faults and emotions onto someone else to avoid acknowledging you have a problem. It’s human nature to find fault in others, so when you project those feelings to another, you can feel better about your negative qualities.

Who is More Likely to Transfer Emotions?

Transference is an unconscious way you defend yourself. It’s a mental ploy to ignore your negative emotions so that you don’t experience self-confrontation discomfort. You may be more apt to project your feelings when you refuse to be honest with your imperfections.

If you have low self-esteem, it may come easy to project your feelings of inadequacy onto others. Projection can be a mechanism that attempts to bring everyone on the same level. It may serve as a veil for prejudice and other intolerances.

Maybe you are a person who can be honest with yourself and can admit to your faults and imperfections. You can deal with all aspects of your life and personality, both the good and the bad. If so, you can recognize and experience your faults without projecting them onto others. However, you should know that some types of projection are normal.

Common Examples of Projecting

Not everyone projects emotions in the same way. For some people, it’s so subtle that it’s almost unrecognizable, while others can do it blatantly. See if any of these situations sound familiar to you.

You are having a night on the town with some of your girlfriends, including that one who is a shameless flirt. She makes a flippant comment about how you were trying to seduce the waiter. Shockingly, it was her that was flirting with everyone you saw that night.
Perhaps you’ve been in a toxic relationship with a narcissistic personality. If he thought you weren’t paying enough attention to his needs and thoughts, he accused you of being selfish and uncaring. It doesn’t matter what you do with this person. It’s never enough, but they’re the ones guilty of giving you no attention.
Have you ever been around someone who was continually faulting people who were having marital problems? Maybe she bragged about her marital bliss in-between time. You knew for a fact that her marriage has been on the rocks for years, but she projected that trouble onto your union.

These are a few of the countless examples of how people can transfer feelings to others. They will speak degradingly of others for the very things they refuse to confront in their own lives. Are there ways to free others or yourself from this vicious vortex of projecting?

How to Stop the Projecting Cycle

Some of those examples may have touched you where you live. Projection is a common tactic, but even ruminating about this habit can make the situation even worse. Consider some of these ways to confront your behavior head-on.

1. Realize Who You Are

In the corners of everyone’s soul is the things you try to hide. These are the things that you don’t want the rest of the world to see. They’re the weaknesses that make you feel inferior to others.

Before you can conquer your transference problems, you need to uncover the difficulties and face them directly. While uncomfortable, it’s a necessary step to stop this pattern of bad behavior.

2. Meditation

One of the best ways to get better acquainted with yourself is through meditation. As you practice mindful breathing, reflect on yourself and what it means to be you: the good and the bad. Become a detached observer and see yourself as you are, with compassion and not judgment.

3. Journaling

Another way to open yourself is through journaling. It’s a valuable tool that you can use to reflect on the events and thoughts of your day. It can be as elaborate or simple as you like, and you can use it to recognize when you may be projecting your feelings onto others.

4. Learn How to Communicate Better

Are you a born conversationalist, or do you have problems communicating with others? Maybe one of the reasons you are transferring your feelings is that it’s easier to express them in words.

There is an art to effective communication, but it can be learned with practice and patience. It’s uncomfortable talking about your frustrations, faults, and failures. However, friends and loved ones will respect you more when you can honestly convey your feelings.

5. Be an Active Listener

You need to be a good listener if you want to improve your communication skills. Do you truly listen to what the other person is saying, or are you daydreaming or thinking about what you want to say next? A good listener uses open body language, mirrors the other person’s emotions, and summarizes what he says for clarification.

Honestly, look at your actions and notice if you blame others for your faults or are projecting negative qualities onto them unfairly. Recognize your behavior and try to learn from it without being too judgmental of yourself.

6. Stop Being a Martyr

When you are transferring your feelings, you often have a negative view of the world. Maybe you are used to playing the “victim card” and blame everyone else for your problems and shortcomings. You may see others as heartless bullies, and you sit around feeling sorry for yourself.

Instead, learn how to empower yourself and be honest with your feelings. If someone is at fault, have an open conversation with him instead of suppressing your emotions and projecting them onto others.

7. Learn from Past Experiences

As you are journaling, try to reflect on times in the past that you know you’ve transferred your feelings to keep from being honest with yourself. What situations were you in, and who were the people you typically projected these emotions onto? When you notice a pattern from the past, you can use it as a tool to avoid future issues.

8. Bring in an Honest Opinion

A close friend is more valuable than gold. She will have your best interests at heart and will give you an honest opinion when asked, even when it’s something you’d rather not hear.

If you are trying to confront your habit of projecting your feelings, why not get a close friend or trusted loved one to help. It needs to be a person with whom you trust and have confided in the past. Asking for help may seem embarrassing at first, but your friend will understand that you are trying to become a better person.

After you make the initial step to ask for help, realize that your friend or loved one will see things that you may not or have refused to see. Remember that you asked your friend for assistance, so don’t get upset when she honestly points out when you are transferring. It may take a while but be patient during the process.

Put yourself in different settings with various people and ask your friend to be your sounding board. With her feedback, you can learn more about yourself and what negative qualities you want to eliminate in your life. It’s going to take time, but you can do it.

9. Ask for Professional Help

There’s no shame in asking for professional counseling. You recognize that you have a problem with transferring your emotions, and this step shows that you are ready to confront it and change. An experienced counselor can work with you on your self-improvement.

Maybe you’ve lost friends or have damaged a relationship because of your bad habits. These losses may make you feel isolated and bitter, which may exacerbate your behavior. Your counselor can offer you valuable tools to rebuild relationships with others and with yourself.

Final Thoughts on Projecting Feelings

It’s not easy to admit when you have a fault or failure, and projecting them onto others is a common mistake. When you are honest and recognize your weaknesses, you can find ways to remedy them and be less critical of others.

20 Organic Foods Proven to Boost Cognitive Function

October 18, 2020 by Power of Positivity

It is possible to eat your way to better cognitive function. Many foods have nutrients, antioxidants, and more that can benefit your brain health. The best part is that many of them are organic.

You should be eating healthy anyway for your overall health. However, if you aren’t eating as healthy as you should, improving your brain health might be the push you need over the fence. With brain health on the decline in such a significant number of people around the world, keeping your brain sharp should be a priority.

Here are 20 organic foods that can help you with that goal. They’re separated by category to make a list easier to navigate.

Vegetables for Better Cognitive Functions

Let’s look at the organic veggies that can boost brain health.

Broccoli

Broccoli is full of vitamin K as well as other antioxidants. Vitamin K indirectly aids in cognitive function by regulating the amount of calcium that goes to the brain and the bones. Recent research reveals a special connection between calcium deficiency and Alzheimer’s disease. It seems that people with weak bones are more likely to have the APOE4 gene, which increases the effects of Alzheimer’s disease.

Leafy Greens

Leafy greens are full of antioxidants called flavonoids and carotenoids. Research has shown that these antioxidants have superior anti-inflammatory properties. Inflammation of brain cells contributes to neurodegenerative diseases, so it’s essential to consume as much of these antioxidants as possible. Enjoy spinach, lettuce, and kale in a salad or a smoothie.

Hot Peppers

If you ever need an instant cognitive pick me up, try eating hot peppers. Hot peppers contain a substance called capsaicin. Capsaicin is what gives peppers the hotness. It sort of plays a trick on your brain. Your brain reacts to the heat by giving you a reaction as if your mouth was actually on fire. This activates your fight or flight response, prompting a release of endorphins and dopamine. This gives you the energy and alertness you’d need to survive the fake fire.

Carrots

Carrots are excellent for clearing up brain fog. It can help with acute brain fog, and research has shown that eating them regularly can fight against future brain fog associated with cognitive diseases. This is due to a flavone called luteolin. Carrots are great on salads or as a healthy snack with hummus or peanut butter.

Grains

Quinoa

Quinoa is known as a superfood because it has so many health benefits, including keeping the brain healthy. One way that quinoa does this is through essential amino acids. The human body can’t make essential amino acids but also can’t survive without them. People must get these nine amino acids from food sources. Quinoa is a complete protein, meaning it’s a significant source of all nine amino acids. Amino acids are needed for a healthy brain and to fight against cognitive diseases.

Oats

Most of the time, when you hear or read about glucose, the consensus is that glucose = diabetes. However, this is only true if you consume way more glucose than you use. Glucose is fuel for the body, especially the brain. Oats are a healthy source of glucose, which is why it makes a great breakfast food. It prepares your mind for processing visual and spatial information as well as remembering things. Plus, it releases glucose at a slow, steady rate rather than releasing it quickly, which can make your blood sugar spike.

Fruit

Berries

Barbara Shukitt-Hale, Ph.D., and Marshall G. Miller conducted a study that was published in the Journal of Agricultural and Food Chemistry about the effects of berries on brain health. They found that the antioxidants in berries help to protect cells in the brain from free radicals and other harmful substances. Berries also improve communication between neurons in the brain. Eat them as a standalone snack or blend them into a smoothie.

Avocados

Avocados are another superfood that has numerous health benefits. Luckily, your brain can significantly benefit from it. Besides having over 20 vitamins and minerals, avocados also have monounsaturated fatty acids. These fatty acids help protect cells in the brain called astrocytes, which support communication cells in the brain. Avocados are used to make great guacamole. They also go great with toast and eggs.

Oranges

Oranges and orange juice are full of vitamins and flavonoids. Studies conclude that those older adults who regularly consume the citrus fruit, or it’s juice benefit from improved cognitive functioning. Oranges are a great solo snack, or they go well in fruit salads. You could try squeezing fresh juice from the oranges. You can’t get any better than that.

Apples

Apples are great for your brain health because they are packed with antioxidants. The main antioxidant in apples is quercetin, which blocks free radicals from the brain. The peels are the best part since they contain most of the beneficial nutrients. Research shows that apples improve memory and fight against strokes. Enjoy them as a solo snack or try them in a summer salad.

Legumes

Chickpeas

Chickpeas, also called garbanzo beans, are one of the healthiest legumes you can eat. They have a substance called choline. This substance makes acetylcholine, which is a neurotransmitter for memory, mood, muscle control. It also aids in early brain development. While the body makes choline, it doesn’t make enough, so you must get the rest from food sources. Chickpeas are used to make hummus. They also go well in a variety of salads.

Lentils

Most people know that lentils are full of protein. Bodybuilders and other fitness gurus consume bowl after bowl of lentils for this reason. However, they’re also great for brain health too. Lentils have pantothenic acid, which is needed to make chemicals that help cognitive function. Lentils make a great soup. They’re also a great addition to salads and chili.

Seeds and Nuts

Pumpkin Seeds

These tiny little seeds are packed full of powerful antioxidants and nutrients that contribute to great cognitive function. They have zinc and copper, which helps nerve signaling. These seeds have magnesium, which supports learning and memory functions. Pumpkin seeds also have iron, which fights against brain fog. They may be tiny, but they pack quite the cognitive punch. Lots of people like to roast pumpkin seeds and add flavors such as cinnamon or salt & pepper.

Walnuts

Out of all nuts, walnuts are the best for cognitive function. That’s because they are a significant source of DHA, a type of Omega-3 fatty acid. This fatty acid helps to develop newborns’ brains. Some studies showed that moms who consume substantial amounts of DHA have smarter children. Consuming walnuts also helps older adults’ brains as they age. Walnuts are a great snack by themselves but are also tasty on salads.

Almonds

Almonds are an excellent choice for the same reasons that walnuts are – the DHA content. However, almonds are slightly lower in fat, so they are a healthier choice. Almonds are also more versatile than walnuts when it comes to using them in foods and recipes.

Spices

Turmeric

Turmeric contains an antioxidant called curcumin that is shown to have immense benefits for brain health. Curcumin can penetrate the brain’s barrier and help clear amyloid plaques that are known to contribute to Alzheimer’s disease. For this reason, turmeric is often used as a treatment for dementia patients. People enjoy using turmeric to make flavorful curries, but you can blend it into smoothies also.

Cinnamon

Cinnamon is fantastic when it comes to cognitive health. Just smelling it can boost your memory. It’s full of the antioxidant manganese, which aids in the development of astrocytes and synaptic neurotransmission. You only need a small amount of cinnamon, two tablespoonfuls, to get the recommend daily amount of manganese. Cinnamon is excellent for a wide variety of foods.

Other Organic Consumables

Coffee

There is a reason that coffee is such a popular drink in the mornings. It’s because the caffeine in coffee is known to give people an almost instant increase in energy and concentration. It also has a mood-enhancing effect, sometimes putting people in a “feel good” mood. Coffee can also fight against cognitive diseases like Parkinson’s and Alzheimer’s if you drink it regularly.

Dark Chocolate

Here is another food that’s rich in flavonoids. The research into the connection between dark chocolate and cognitive function is still ongoing, but preliminary investigations show that dark chocolate improves cognitive impairment. Dark chocolate makes excellent cocoa.

Green Tea

Green tea is on that list of superfoods. Besides giving you an instant caffeine boost, green tea has the amino acid called L-theanine, which provides you with a more stable type of increase than caffeine. This amino acid encourages the release of dopamine, which puts you in a good mood. Paired with caffeine, this can help you focus the gained energy into productive activities.

Final Thoughts About Boosting Cognitive Function with Nutrition

It’s no surprise that the healthiest foods are the ones that provide you with brain-boosting benefits. After all, healthy foods are the ones with all the nutrients, antioxidants, and other good stuff. Plus, be sure to choose organic foods. These choices ensure that you are consuming a diet free of pesticides, chemicals, or other irritants that can harm your health.

With the mental decline of old age on the rise all over the world, it’s more important than ever to take care of your level of cognitive function while you can. These 20 organic foods are a great place to start. Incorporate them into your diet as you wish to keep your brain healthy.

Experts Reveal How Strict Boundaries Can Set You Free

October 17, 2020 by Lakeisha Ethans

Everyone should set boundaries in their lives. Whether it’s with family, friends, at work, or somewhere else, the need for boundaries isn’t one that should be understated. When you don’t set them, it’s easy to become trapped in a machine of your own making. This can result in a lot of pain and discomfort for you until you begin drawing lines.

If a lack of boundaries has you feeling used or trapped, it’s time to begin imposing your limits firmly and unwaveringly. Here’s how experts reveal how strict boundaries can set you free.

1. It Establishes Identity

It can seem odd to conflate identity with boundaries. That is why it should be made clear that you aren’t, as a whole, defined by your boundaries.

However, boundaries are a good way to set up your identity with those in your life. You clearly define your limits and individuality, says behavioral neuroscience researcher, psychologist, and scientific editor Joaquín Selva, Bc.S.

Essentially, when you set up boundaries, you’re making it explicitly clear what is okay and what isn’t okay. It shows:

Who you are
How much you’ll tolerate
What you can take responsibility for
What is simply unacceptable to you.
Where you stand

When everyone knows these things – and, potentially, more – about you, you’re free to be who you are around them without worrying about being taken advantage of. You’ve laid the ground rules, so now, you’re free.

2. Boundaries Can Make You Kinder

When you have strong boundaries, what you’re doing is an act of compassion. That might be a surprising thought, but that’s because many people have a negative idea of boundaries. There’s an underlying stigma that the act of setting boundaries is unfair or mean – but Brene Brown, Ph.D., says that this is simply incorrect.

In reality, those who have strong boundaries are often very kind. Why? Well, you’re telling me what works for you and what doesn’t in a respectful manner. This allows them to adjust their knowledge of you and allows them to outline their own boundaries.

Those who set boundaries may even have a better time understanding other people’s emotions. With this comes new freedom – you can empathize with others and know where they’re coming from, so you’re not afraid of any hidden meaning they hold. You’ll also know how to interact with this person in a way that works for them, which is also very positive for communication freedom.

3. It Lets You Care For Yourself

Setting boundaries is an act of self-care and not one to be taken for granted. According to counselor and psychologist Dana Nelson, this is because in all aspects of life, not setting boundaries can be very harmful. Therefore, when you do set boundaries, you’re good to yourself and your mental health.

Whether in your personal relationships, at work, or with anyone else, poor boundaries or a complete lack of them can lead to:

Anger
Resentment
Burnout
Exhaustion

This is why boundary-setting is especially important for vulnerable individuals who require more self-care. Research has found, for example, significant benefits in this field for new mothers.

4. It Can Prevent Work Burnout

Many studies point out that the act of setting boundaries is inherently good for your ability to work and your professional relationships. You can feel more fulfilled and positive in your career if you have clearly set and defined boundaries.

Confused as to why this is the case? Think about it logically. If you don’t set boundaries at work, you might wind up:

Being asked to do more work than you are feasibly able to keep up with
Getting requested by colleagues to help them even when you have your hands full
Having unrealistic expectations thrust upon you.
Being forced to disrupt the work-life balance in favor of work

This is why boundary-setting can set you free in the workplace. You’ll work hard, yes, but within the limits that are best for you!

5. It Gives You Permission

When you don’t set boundaries, you wind up falling into bad situations where you’re forced to endure negative circumstances that you don’t deserve. Dana Gionta, Ph.D., a coach, and psychologist, says this can be because of:

Guilt
Self-doubt
Fear
Low self-esteem
Anxiety

How do these feelings hold you back when it comes to boundaries? They can make you:

Fear the potential responses of other people to your boundaries
Believe that you have no right to set boundaries, especially with authority figures
Try to cope with boundary-breaking that ends up harming you in the long run
Think that saying “yes” when you don’t want to is a sign of you being a good person
Feel drained from taking on too much
Get taken advantage of by those who will use your lack of boundaries against you

So when you set boundaries, what you’re doing is being brave and permitting yourself to have these limits. They’re a sign that you respect yourself enough to know your worth – and to know that you deserve to have your space respected in turn. If that’s not freeing, what is?

Here are six things that make you surprisingly unique.

6. It Gives You An Abundance Mindset

An abundance mindset is best defined as a mentality where you believe that the world contains sufficient nourishment, resources, wealth, opportunities, and individuals for you and everyone else. You believe there is enough to contribute in a positive way to your life and happiness – and that there’s also enough for everyone else.

This kind of mindset is freeing because it removes the fear of losing or missing out. You stop clinging to the ideas of a scarcity mindset, such as that:

You’ll never get your chance
You need to hold onto everything you have with all you’ve got.
If you lose something, you’ll never get it or anything equivalent back.
You are missing out if you’re not “on par” with others.

When you have boundaries in place, you’re able to see your worth more clearly. People who keep crossing boundaries directly communicate to them again and again can’t help raising red flags. If things don’t work out, you’ll keep your positive thinking well; you know there will always be options for you.

7. It Makes You Free To Choose

Freedom can often be defined as the ability to make choices as you desire. If that’s how you define freedom, then setting your boundaries will certainly give you that. Here are some choices you’re free to make thanks to boundaries, according to self-love coach, licensed marriage and family therapist, psychotherapist, and brainspotting practitioner Jennifer Twardowski.

· Supportive Life Decisions

When you set your boundaries, what you’re doing is allowing yourself to make decisions in your life that serve your needs and support you. You get to choose things that actively help you instead of going by the whims of others.

· How You’re Treated

Setting boundaries means you get the first and last say in how anyone is allowed to treat you. Those who don’t meet those boundaries and refuse to do so are people you simply don’t need to deal with. You get to forge better, more positive relationships thanks to these boundaries.

· What’s Best For Your Health

Your wellbeing can be affected by a lack of boundaries. When you set boundaries, you get to choose limits that protect your health. You know what will hurt your mind and body, so your boundaries can be built and specified to protect you from things that can weigh them down.

8. It Frees You From Bad Relationships

Sadly, when you first set boundaries, some of your relationships are going to fall apart. It’s an unfortunate and even upsetting fact, but it’s also a freeing one. At the end of the day, you’ll be much better off for it.

Meanwhile, the relationships that do survive the addition of your new boundaries will be stronger than ever. You’re setting a precedent for positive, healthy relationships that flourish with good limits and new understandings.

Need help weeding out the toxic people in your life? Here are some warning signs to start looking out for:

Complain about you to a third party
Are interested in gossip about people who explicitly want to keep things private
Dominates all conversations you have with them
Demands emotional support at all times when they need it, regardless of what you’re doing

9. It Teaches You About Yourself

Sometimes, setting boundaries uncovers facts about you that you hadn’t considered before. As you do your best to support these boundaries, you’ll also discover why you need them and where they came from. Here are some freeing and empowering things you may learn about yourself through boundaries, according to Gionta:

· Your Past

When you set boundaries, you may begin to realize how your past has influenced your need for them. This is especially true if you’re beginning to set boundaries with family. What led to the necessity of this limit for you?

· Your Emotions

Setting boundaries puts you deeply in touch with your emotions as they occur. Typically, resentment and discomfort are the biggest signs that people are starting to slip through your defined limits. This means you’ll get more and more used to being aware of and in tune with your feelings.

· Your Environment

Before you put up boundaries, you might have thought everything about your living and/or workspaces was completely fine. After setting these boundaries, though, you might have to confront the reality that your environment may be toxic for you. It’s jarring to realize but fixing it will be positive for you in the long run.

Final Thoughts On How Strict Boundaries Can Set You Free

Setting strict boundaries makes it clear to you and everyone around you that there are things that are simply off-limits with you. Sure, not all boundaries have to be inflexible, but those that are can’t be shaken, and that’s important to have in your life.

Remember, you’re a worthy human being who deserves respect and compassion. Someone who doesn’t comply with that isn’t worthy of your time. Setting boundaries is a clear sign that you respect yourself and care for your wellbeing. It can be difficult to maintain these boundaries at first, but they will set you free!

Amazing Boy Starts a Dog Rescue Program and Saves Hundreds of Lives

October 17, 2020 by Kristen Lawrence

Roman started his very own dog rescue program he saw so many dogs get put down. At that time, he lived in Texas At just 4 years old, he wanted to help dogs when he found out that many of them never saw life outside of a shelter. Unfortunately, Texas has many kill shelters due to overcrowding or not enough adopting families.

Roman explained:

“Me and my mom started going to shelters and making videos for the dogs, and when we moved away from Texas to Washington, we still wanted to help.”

That’s when Project Freedom Ride, their rescue program for shelter dogs, got started. The dog rescue program started by Roman and his mom helps rehome dogs by connecting them with willing adopters. Even though they no longer lived in Texas, they knew many of those dogs still needed loving homes to go to. Fewer dogs up north needed adopting, so they focused on the ones back home who still needed their help.

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Roman and Mom start dog rescue, Project Freedom Ride

The program began in December 2016 and is still going strong today. Project Freedom Ride connects unwanted, abandoned dogs (and a few cats) in Georgia and Texas with dog rescues and families in the Pacific Northwest. Jen, Roman’s mom and co-founder of PFR, says they felt inspired to start the program when they got firsthand exposure to kill shelters. They adopted a dog named Luna from a shelter in Texas while living there from 2013-2016.

She and Roman started volunteering at the shelter, and made videos to get the faces of the dogs out there. However, in the summer of 2016, they had to move to Washington when Jen’s husband got orders to serve overseas. They didn’t want to give up helping the dogs, so they brainstormed how they could still work to rehome them.

Jen would joke with Texas dog rescues about an underground railroad for dogs up to Washington. This blossomed into the dog rescue program they started which still helps thousands of dogs find homes.

“The world for a dog, generally speaking, was so much better up here in Washington than down there in Texas. So it was born….on December 6th, 2016 Project Freedom Ride had its first transport of 31 dogs from Texas to Washington.”

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The dog rescue flourished

“Since then, Project Freedom Ride has saved almost 2,000 dogs (and some cats) from euthanasia. We have grown very organically over the years which is what we love, we believe people recognize the love, compassion, and hard work of our “group” and want to get behind our cause. We are constantly growing and expanding; in no way did Roman or I see this when we had our first transport,” Jen says on their website.

Now, they have started to coordinate transports to other parts of the U.S., as they now live in Georgia. Roman’s dream of helping dogs find loving homes continues to expand, and other people seem to share this dream with him. The fight to save dogs from euthanasia and find adopters has spread all over the country, and the journey is just beginning.

Roman says he’s always grown up with dogs. So he wanted other dogs to get the chance of having a good life, too. “We’ve been helping for a long time, and I believe that no dog deserves a life in a kennel,” he says. Roman loves seeing dogs go from living in a cement shelter to a comfortable home where their families adore them. Dogs in shelters hardly get interaction with other dogs or humans, and don’t have much outdoor time.

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However, Roman says that what keeps him going is seeing those dogs get to “start living the greatest life ever.”

He lives for the happy moments where a dog that would’ve been euthanized gets adopted by a loving family. He says this makes it all worth it, because every dog deserves to have a full life outside of a shelter.

“I wanted to help, so I did something. As that grew, I had the abilities to help others.”

Final thoughts about Project Freedom Ride

As the word spread about his dog rescue program, other groups started helping out as well. Roman said that they went from helping one dog at a time to thousands of dogs each month. He doesn’t want to stop until every dog out there finds a good home and gets to live its best life. At a young age, he realized his mission on Earth, and his passion for helping dogs never went away.

“I want to play my part very well to help this world become a better place for all those unwanted animals.”

He says if you want to get involved with helping rehome shelter dogs, you can take action in many different ways. “You can foster, you can adopt and volunteer, and you can donate. At the end of the day, all those things can help this world become a better place for all those unwanted animals.”

If you’d like to help Project Freedom Ride directly, you can donate on the website, buy PFR merchandise, or adopt one of their dogs. All transports depend entirely on donations, so every little bit counts. They say that transports can cost anywhere from $5,000 – $15,000 per month depending on the transporter and number of dogs. Texas rescues take care of all vet costs pre-transport, so the operation truly depends on the public to continue.

We can all do our part to help abandoned dogs, because every animal should get a chance at a fulfilling life. No matter if you adopt, donate, foster, or volunteer, your efforts matter. For more information about Project Freedom Ride, please visit their website here.

Counselors Reveal 10 Ways to Banish Anger for a More Peaceful Life

October 17, 2020 by Power of Positivity

Do you long for a peaceful life where your mood is happy and stable? You should know that being angry is a normal part of your emotional cycles, but many people haven’t learned how to channel this negative energy effectively.

Anger is one of the emotions that can get out of control. During this state of mind, you may find yourself saying or doing things you don’t mean. It’s as if another being takes over your body, and you spew venom from somewhere inside you.

If you want to be a positive person and have people who enjoy being around you, you need to learn how to control your anger. Here are some simple ways that you can channel your negative emotions into positive energy.

1. Learn Your Triggers

By now, you probably know what triggers your irritations in life. Perhaps, your children keep throwing their leftover cereal down the drain and clogging the sink. Perhaps, it’s a coworker that keeps slacking on the job and giving you their extra work.

Everyone has things in their life that are hard to deal with, but it’s learning effective ways to deal with these things that are important. If you want a peaceful life, you need to identify the things that send you over the edge. Once you recognize these things, then you can work on effective coping skills.

Rather than getting into a verbal altercation with your coworker, it would help if you took the matter to someone in an authority position. When you see you’re too close to the red zone, then back off and let someone else handle it.

2. Avoid People Who Make You Angry

Everyone has relatives or coworkers that just push all the wrong buttons. If you know that someone is full of negative energy and it affects you, then avoid them at all costs.

Should the person be someone you work or live with, then maybe it’s time to reevaluate your position to have peace in your life. Counselors warn that toxic relationships and friendships can be a cause for anger and rage. But you have the power to control those negative feelings.

3. Learn to Bite Your Tongue

Let’s assume that you’re walking in the mall and a group of teenagers call you a derogatory name. Your first response would be to spout something back to them to make yourself feel better. However, that’s not how you live a peaceful life.

In this situation, you need to remove yourself before your anger gets the best of you. Remember, these are teens, and they’re known for saying flippant things when they’re trying to show off.

Anything you say is just going to bring you down to their level. Don’t even let this situation affect you. Just bite your tongue and walk away.

4. Let it Go

It would help if you got to a place in your life where you can let things roll off your back. If you get upset over every little thing, then it indicates a bigger problem. Things that happen to you every day can set you off, but you need to learn just to let things go.

Pick and choose your battles wisely because not everything is worth your anger. Those who live a peaceful life will tell you that if you want contentment and happiness, you will learn to ignore ignorance.

5. Shift Your Focus

It’s easy to focus on all the troubles and things that get you down. However, to gain more positive energy in your life, why not forget about all the bad stuff and focus on the good. Counting your blessings can change your whole attitude, and it can give you a new outlook on life.

Eliminate negative self-talk with these tips.

6. Write Down Your Feelings

Sometimes life is too much to handle no matter how much you try. You want a peaceful life, but you feel like there’s a black cloud following you around. If you want to avoid taking your anger out on someone else, then put your feelings in writing.

Many studies have shown that journaling is a great way to get out those feelings that eat you alive. Have you ever seen someone that walks around with a chip on their shoulder? They’re like a time bomb just waiting to explode.

People tiptoe on eggshells around that person because they are afraid they will explode at any minute. Don’t hold things inside you because it’s only going to cause you physical distress. According to psychologists, journaling is a safe outlet to get your feelings out and to reflect on your life.

7. Learn to Meditate

Meditation is a great way to ease the angst you feel inside. You will learn to calm your breathing, center your focus, and align your spiritual man with your physical one.

Meditation has recently become popular in America as people are looking for non-medicative ways to calm down. The best thing about meditation is that you can do it at any time or place, especially when you start to feel your anger boiling inside. You can stop any issues by merely meditating for a few minutes.

8. Take a Walk in Nature

Have you ever heard a coach tell a football player to “walk it off?” Sometimes games can be extremely competitive, and people let their emotions get the best of them. Taking a walk gives the player time to cool down before something bad happens.

Using the same theory, sometimes you just need to walk off your anger. It’s hard to be in a foul mood when you see all the splendor of Mother Nature. If you need something to help you on your journey to find a peaceful life, then observe the trees, flowers, the smell of a gentle breeze, and all there is in the great outdoors.

9. Use Counting Exercises

Has anyone ever told you to stop and count to ten when parenting a child? This is so important because it gives you time to think before you speak or act. Your words or actions can be detrimental to a child when they’re expressed in anger.

You must learn to count and take a “time out” when you are in a situation that angers you. Try it next time someone or something is about to make your pot boil over with rage. You will be surprised how much of a difference it makes.

10. Try Anger Management Classes

Sometimes, some people have a significant issue with their anger that requires professional help. Maybe you like to throw things, hit people, or engage in behaviors that could get you in serious trouble. Anger management classes are made for people with these issues.

These classes will teach you practical ways to deal with the rage you feel inside. People often find that abuse from childhood or another situation that happened to them is what’s causing this anger. Thankfully, it can be appropriately channeled and conquered to help you live a peaceful life.

Final Thoughts About Banishing Anger for a More Peaceful Life

Did you know that the number one trigger for anger is uncontrolled stress? It’s fascinating to learn that the body goes into overload and then begins lashing out. Here are some other facts about rage you didn’t know.

When you’re angry, your body releases both cortisol and adrenaline, which is known as the two stress hormones. You’re putting your body under undue stress when you give in to this emotion.
The pressure in your blood vessels begins to rise when you’re in a fit of rage. You may feel your heart race as your blood pressure increases. Sadly, you can get so enraged that it can cause you to have a heart attack. Anger does damage to your heart if it’s chronic.
Exercise is a great way to reduce your anger. Your irritation uses a great deal of your strength that’s stored in your muscles. You can quickly put things back into balance by merely doing a quick workout.
Did you know that when you’re hungry, you’re more apt to let your anger get the best of you? If you know that you’re going to be dealing with stressful situations, then make sure to keep your stomach full.
Shockingly, women are more likely to get mad than men, but men usually resort to violence when they have fits of anger. Women tend to use their words, while men prefer physical altercation.
Anger can directly affect your brain. When you are mad all the time, it stops the production of neurons in your mind. Thus, if you have anger management issues, your brain growth will be slower than usual.

Lastly, anger can be used as a motivation tool to do better. It doesn’t always have to be such a negative emotion. The key is to learn how to channel this emotion properly.

It can help drive you to get a better job, a more excellent car, or to have a peaceful life. Once you master how to control your emotions, then you will learn how to get all you want out of life.

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

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Every day is a day to shine. Shine on!