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10 Signs Show You Might Enable Someone’s Substance Abuse

September 28, 2020 by Power of Positivity

Experts estimate that more than 200,000 million people will die this year from drug abuse. Most addicts don’t start because they want to live this lifestyle; instead, many are trying to self-medicate a pain that is deep inside. Additionally, others have had surgery or have a medical condition that has left them in debilitating pain.

Many family members know that their loved one or friends are using drugs, but they don’t know what to do to help them. Do you know the warning signs of drug abuse? Most people who are abusing prescription drugs or using illegal substances will present with the following symptoms:

Mood Disturbances
Sleeping Too Much or Too Little
Dramatic Weight Loss
Poor Hygiene
Lying
Job Loss
Social Isolation
Stealing
Drug Seeking Behaviors
Chronic Pain Issues
Hanging with New Friends
Depression
Anxiety
Paranoia

Ten Signs You’re Enabling Drug or Alcohol Abuse

Did you know that many drug users have a loved one that enables their use? Most people don’t enable advertently, but they overlook and tolerate certain behaviors that allow the addict to continue.

Substance abuse can spiral out of control, often leading to incidents that have significant legal or personal consequences. A person struggling with addiction may engage in reckless behavior, such as driving under the influence or participating in illegal activities, which can result in arrests or accidents. These incidents not only affect the individual but can also impact those around them. If a loved one faces criminal charges or an accident caused by their substance use, it may be time to consult drug lawyers. These legal professionals specialize in defending individuals who have been arrested or injured as a result of substance abuse, offering guidance to navigate complex legal proceedings.

Often, when someone’s addiction leads to legal issues, the consequences can extend beyond just criminal charges. The emotional and financial toll can be overwhelming, leaving families to deal with the aftermath. If an individual’s substance use causes harm to others, they may face civil suits or other legal repercussions.

Are you guilty of helping someone with their drug or alcohol problem? Here are ten signs that you’re an enabler.

1. You Give Them Money

Are you continually giving a loved one money who you know is using it for no good? If they have a place to live, food on their table, and all their other necessities, then it’s possible you’re funding their drug habit.

People usually know the relatives that are willing to loan them money. Most of the time, it is children seeking help from their parents. If the requests for cash become frequent, then don’t be afraid to ask to buy groceries or clothes for them rather than just handing money.

Someone with a severe addiction can spend over $100 a day, which is over $36,000 a year. Is some of that money yours?

2. Blaming Situations and Others

When you enable someone, you start blaming everything and everybody for their behaviors. For instance, assume your son has a drug or alcohol problem, and you try to cover it up. However, when his wife of ten years leaves him, you blame her rather than his addiction.

It’s hard for a parent to see their child as anything but a beautiful person. When they head down this dark road, they become co-dependent on people for financial resources and support. When they can’t get these things, they will turn to other methods, even criminal, to get their fix.

It does you no good to blame everyone else when your son is the one that holds responsibility for the matter. Underlying circumstances and medical conditions may drive the behaviors, but he is the one making bad choices.

3. Letting Fear Cloud Your Judgment

It’s often fear that allows a person to keep enabling. You may be afraid if you stop giving money to your son that they will steal and end up in jail. So rather than doing the right thing and stopping the money train, you’ve allowed fear to control what you do.

When you live in fear, you will say and do things that you never thought possible. Additionally, you’re not helping them by trying to keep them at home or from escalating in their use. Eventually, the addiction that is controlling them will become so powerful you will be defenseless to its energy.

4. Prioritizing the Needs of the Addict Over Yours

Why is it that so many loved ones put the needs of their addicted love one over their own? You would give your son or daughter your grocery money to keep them from turning to drug lords and owe a debt they cannot pay.

Often, parents and loved ones will go out of their way to keep their loved ones safe, even if it means tapping into their much-needed resources both financially and mentally. You can’t pour from an empty cup, so you need to make sure that you take care of you before you can take care of them.

5. Covering Up the Addict’s Behaviors

When you enable, the thought processes behind these actions is that eventually, they will change. The sad fact is that very few people can’t stop drugs or alcohol cold turkey. They need the help and professional guidance of a rehabilitation center.

You want to protect the one you love, so you will cover up their behaviors using whatever methods it takes. For instance, if a ring is missing from a jewelry box in the household, you will blame anyone and everyone, but you know in your hear who took it.

Know the signs that reveal someone needs an intervention

6. Afraid to Express Emotions

When you enable others, you are often afraid to express your real emotions to them. You want to tell them how angry you are at the thing they’re doing, but you’re afraid that if you push them over the edge, they could overdose or leave home.

Your fear is well-founded since your loved one uses drugs, and their mind is not thinking clearly. It’s best not to express your emotions to the one who is co-dependent on you as they can turn on you.

It’s better if you get an intervention specialist involved in helping you get through to them. Don’t be fearful of the addiction but tackle it head-on.

7. Make Excuses for Them

How many times have you made excuses for your loved one? Do you call off work on their behalf? Maybe, you think that they are still in pain from that surgery that happened two years ago.

In your mind, you find every justification for their behavior you can muster. While others can see the codependency, you just ignore it and keep making excuses for why they are the way they are.

8. Resenting Them

It’s not uncommon for the person that enables them to start resenting the addict. You start having negative feelings towards them because you are tired of the way they are living their life. Perhaps, you’re tired of being taken advantage of.

You may yell, cut off funding, kick them out of your home, and do many different things to get your point across. Resentment is not going to fix the problem. Remember, this person is not thinking clearly, and they need you to understand they are not well. The best thing you can do is to encourage them to get help.

9. Lying for Them

Once you start lying for them, the whole situation seems to snowball. The first lie might be why they weren’t at home that evening. Then you’re lying to their boss on why they can’t go to work that day.

Soon, the lies will take over, and every day is a new reason to tell something false just to keep the eyes of judgment off your loved one. When you enable someone, they will bring you down to their level to help them. You are supporting their addiction by covering up things.

10. You Manage the Problem

Most loved ones who enable have become masters at managing the problem. You know what time they will come home drunk, so you have all the children in bed long before that time. You make excuses to keep the problem hidden, and you work double-time trying to manage the situation.

This problem is way bigger than you can ever imagine. A husband or wife who is an addict might start leaving bruises on you, and they are likely to drink or smoke away he income you need to live.

Additionally, they can bring dangerous people around your home. Don’t try to manage this as the situation will bring you down with it.

Final Thoughts: Ten Tips to Stop Enabling

Now that you know what behaviors show you enable, here are some signs of what you can do to help stop the vicious cycle.

Stop Lying for Them
Don’t Give Loans
Don’t Make Excuses for Their Behavior
Refuse to Cover for Them
Know Your Limits and When to Get Professional Help
Never Let Fear Dictate Your Moves
Ask Others in the Family for Help
Seek Drug or Alcohol Treatments Services
Realize You’re Powerless Against This Beast
Don’t Let Your Loved One Go Down Without A Fight

When you enable, you do greater harm than good!

While you think you might be doing good by your loved one, you’re only driving their addiction further. They don’t want to be like this, but it’s the outcome when you continuously make excuses for them and don’t hold them accountable for their actions.

An enabler usually isn’t the person who will set up an intervention, even after admitting that their loved one has a problem and needs help. They can’t switch from the role of enabling to doing something about the situation.

When an addict goes for help, it’s the immediate family involved in the recovery process. Your loved one needs the proper environment to help them through the process. When they come home, if things aren’t different, then chances are they will relapse and go back to their drug of choice.

It’s hard to break the enabling ways, which is why it’s imperative to have a professional interventionalist working with you and your entire family to ensure success. Freeing a person from an addiction is not a journey with a destination. It’s a road they will walk for the rest of their lives.

While the journey does get more comfortable as the years pass, a healthy support system is essential to take the first step on the right path. Thankfully, there are new methods being developed every day to help treat those suffering from this horrible condition.

20 Foods That Can Cause Slow Weight Loss

September 28, 2020 by Power of Positivity

Losing weight is an uphill battle. It seems there are more obstacles that you must hurdle than openings. Choosing the right foods to eat is one of those obstacles.

There is so much information about what you should eat or shouldn’t eat, and sometimes foods that seem healthy may not be the best choice at all. In this piece, you’ll find 20 foods that may contribute to slow weight loss. Keep reading to find out more.

What Makes Weight Loss Slow?

The body is very resilient and can sometimes fight against losing weight. If you do things that make your body feel as if food will be scarce, it will respond by going into something like a “survival” mode. Your body will slow your metabolism down to conserve energy, and you won’t be able to drop those pounds like you need to.

Even if you go hard in the gym, when your body is in survival mode, you won’t lose weight very fast. It’s essential to make sure your body doesn’t enter into this state. A few ways to avoid survival mode is:

Avoiding fad diets
Taking rest days from your workout schedule
Make sure your overall health is well.
Avoiding certain foods

This article will address the last tip – avoiding certain foods. Some of these foods may make you go into survival mode, while others may work against your weight loss because they aren’t as healthy as you think they are. Keep reading to find out the 20 foods that can slow your weight loss efforts.

20 Foods That Cause Slow Weight Loss

1 – White Potatoes

White potatoes have a lot of health benefits, such as being full of antioxidants and fiber. However, they contain a lot of natural sugar. Although the sugar is raw, it’s still sugar. They can put you over your sugar limit for your diet without you realizing it’s happening.

2 – 100-Calorie Snacks

If you’re counting calories for your weight loss, having controlled, 100-calorie snacks may seem like a great idea. However, the 100-calorie label is simply a marketing scheme. These snacks are still full of sugar, flour, and other culprits that can derail your weight loss efforts.

3 – Chicken Thighs

Chicken is lean meat and is great for anyone on a diet. However, thighs are the fattiest part of the chicken. This is especially true if you eat the skin. You could be unsuspectingly increasing the overall amount of fat in your diet.

4 – Cereal

A lot of cereal claims to be full of fiber or great for your heart. While this may be true, cereal can have a lot of sugar. This is even the “healthy” cereal – it’s not healthy if you’re trying to lower your carbohydrate intake. Adding fruit to it doesn’t make it better because fruit adds more sugar to the meal.

5 – Diet Sodas

Diet sodas use sugar substitutes and have zero calories. This fools people into thinking they can drink as much of it as they want with no consequences. However, these sodas have no nutritional value. They’ll fill you up, and you won’t have room for foods with vitamins and minerals that you need. You might cause your body to go into survival mode because it’s not getting what it needs.

6 – Baked Beans

It’s no secret that beans are a fantastic food to eat when you’re on a diet. They’re full of fiber, and this fiber keeps you full longer so you don’t eat as much. However, baked beans are full of sugar from the sauce that’s on them. Baked beans have a lot of sugar. You should avoid them and opt for raw beans that are not in a can.

7 – Corn

Corn tastes great but has no nutritional value. Even worse, the human body can’t process it. Eating corn fills you up with a food that doesn’t give your body the nutrients it needs. This can push you into survival mode if you eat corn often.

8 – Protein or Cereal Bars

These bars are great for athletes or people who work out a lot. They help to replenish nutrients lost in sweat. However, many of these bars are full of carbohydrates, and up to half of those carbs can be sugar.

There are versions that are sugar-free or low sugar, but you’d still be adding a ton of carbs to your diet.

9 – Sports Drinks

If you work out a lot, sports drinks are necessary to replenish nutrients and electrolytes that are lost when you sweat. However, many sports drinks are full of sugar, so they aren’t great for a diet. Try to get sugar-free sports drinks instead.

10 – Sardines

Seafood is one of the best food categories you can eat from when you’re trying to lose weight. However, not all seafood is the best choice.

Sardines has one of the highest fat contents of all seafood. While it’s generally good fat (Omega-3), too much of it can cause slow weight loss. Try eating fish that has a lower fat content.

Never overlook these ten weight loss tricks (they work!).

11 – Walnuts

Nuts are full of fiber and antioxidants, so they’re great for snacking between meals. However, nuts are high in fat, and walnuts have one of the highest fat contents of all nuts. Even worse, it’s easy to overeat nuts, so you may be overeating fat without realizing it.

12 – Cheddar Cheese

Cheese isn’t too bad for weight loss as long as you eat it in moderation. Some cheeses are higher in fat and calories than others, and cheddar cheese is one of them.

In fact, cheddar cheese has the highest fat content of all cheeses. Try switching it out for a different cheese to keep your fat intake low.

13 – White Rice

A half-cup of rice is great to add to your diet when you’re losing weight, but the wrong type of rice – white rice – can cause slow weight loss.

For one, all the grains and nutrients have been stripped away from white rice, so you’ll be filling yourself with empty calories. Another consideration is that white rice has more calories than other types of rice.

14 – White Bread

You may have heard that white bread is terrible when you’re trying to lose weight. Despite this, people eat white bread a lot. It tends to be in so many different processed foods, so it can be hard to avoid.

White bread has a ton of sugar and little to no fiber, so it’s something you should try to cut out when you’re losing weight.

15 – Sauces & Gravies

It may not seem like adding a little sauce, dressing, or gravy to your food is causing any harm, but these things are full of sugar, salt, and even flour.

All three of these can derail a weight loss plan quickly. Even if you use just a little, those amounts begin to add up, and before you know it, you could be over your limit.

16 – Veggie Chips

Surprisingly, veggie chips are still made from fried potatoes. Sure, they have some vegetable powder sprinkled over them, but they are still a high-fat, high-calorie, low-nutrient snack.

They’ll expand your waistline just like regular chips will, cause slow weight loss, or possibly even cause weight gain.

17 – Fruit Smoothies

Fruit smoothies are touted as being healthy. In fact, you can find smoothie places near gyms because they’re targeting health nuts.

However, some smoothies are full of sugar, even the ones that have all the essential nutrients you need. You must be sure to pick the sugar-free smoothies.

18 – Canned Vegetables

Canned vegetables aren’t too bad, but some of them can be full of sodium. Too much sodium causes you to retain water, which can slow down your weight loss. Avoid this by getting low- or no-sodium canned vegetables. You can also opt for fresh or frozen vegetables.

19 – Coffee

Coffee itself isn’t bad for weight loss. In fact, the caffeine in coffee is great for weight loss. However, it’s what you put in the coffee that can cause you to retain weight.

Many people fill their coffee with sugar and creamer. They may choose sugary iced coffee or other coffee drinks. This will work against your weight loss.

20 – Breakfast Meat

Breakfast meats like bacon and sausage provide you with a ton of protein, but they are full of sodium. As explained before, sodium will make you retain water, which causes slow weight loss. You should choose low-sodium breakfast meats or use eggs as your source of protein.

Final Thoughts on Foods That Cause Slow Weight Loss

It’s great that you’re making an effort to eat healthily, but you must be careful with the foods you choose because they can have hidden ingredients that contribute to slow weight loss.

This is especially true with processed foods that have misleading labeling. They’ll tell you the food is healthy because of one particular point but fail to mention the other unhealthy ingredients.

Hopefully, this list of 20 foods pointed out some things you may not have been aware of. Following the advice given and avoiding these foods can help put you back on the path of dropping those unsightly pounds, your body has been clinging to.

7 Things That Cause People to Become Forgetful (other than Alzheimer’s)

September 28, 2020 by Power of Positivity

As you rush the kids out the door in the morning before they miss the bus, you spend the next few precious minutes trying to remember where you left your car keys. When you finally find your keys in the mail basket, you realize that you forgot that today is your turn to host your kids’ scouting meeting. Does this scenario sound all too familiar? Most of us will experience forgetfulness at some point in our lives. But when it becomes prevalent, it may indicate another underlying reason.

The World’s Most Complex Computer: Your Brain

Research performed by the Cleveland Clinic suggests that you have approximately 50,0000 random thoughts and images a day. Your brain has the overwhelming task of sorting through these thoughts and processing the significant ones. Your memory capacity allows you to store and retrieve thoughts, images, and past events at will.

Although your brain’s data storage isn’t limitless, you could never run out of memory space in a lifetime. While your brain stores the information you deem valuable, it can’t pay attention to everything at once. You will use this stored information to create habits and memories.

Memory and Age

One of the common symptoms of aging is being forgetful. As you get older, your brain doesn’t produce as many new brain cells, and you may have a few misfired communications between cells. It usually isn’t a big issue for seniors who are reasonably healthy and follow a healthy lifestyle.

In generations past, seniors who had memory problems were often dismissed as “senile,” deriving from the Latin word for “old.” Today, we know that lower brain function and memory loss isn’t always due to age. Many people live into their 80s and 90s without the first sign of forgetfulness.

Alzheimer’s Disease

Alzheimer’s disease is a devastating condition characterized by a gradual loss of memory and brain function. At the beginning of the 20th century, German psychiatrist Alois Alzheimer described a patient with a debilitating memory loss and function. A later autopsy revealed layers of plaque on portions of the deceased patient’s brain.

The eponymous disease is diagnosed in 50,000 new patients in America each year. It slowly robs people of their thoughts and precious memories. No wonder Alzheimer’s has been labeled “The Long Goodbye.”

Dementia

While all people who have Alzheimer’s experience dementia (terminal forgetfulness), not all people with dementia have Alzheimer’s. While there are many types of dementia, Alzheimer’s is the most common.

Other types include vascular dementia, Lewy bodies, frontotemporal disorders, and mixed dementia. Of course, just because you may forget a few things now and again doesn’t mean you have Alzheimer’s or dementia.

Reasons for Forgetfulness

If forgetfulness becomes a pattern that is disrupting your life, you should consider talking to your primary healthcare provider. Here are seven common reasons why you may be more forgetful than usual.

1. Chronic Stress and Anxiety

Wouldn’t it be a dream to have a stress-free life? Chalk it up like a dream because it’s not possible. One of the reasons that you’ve become forgetful lately could be excessive stress. While life itself is a series of joy and anxiety, too much stress can wreak havoc on your body and brain.

Have you ever said that you have “too much on your mind?” Stress has a way of overloading your brain with so much information; it becomes harder to remember things. The results can be chronic anxiety and a glitch in your memory capacity.

Although you can’t do away with stress entirely in your life, you can reduce it. There are many ways to minimize stress, so you have less anxiety and feel better. Things like taking a walk, journaling, yoga, or talking to a friend can do wonders to ease your stress and decrease your forgetfulness.

2. Depression

Because any mental illness affects the brain and nerves, it’s no surprise that it can also make you forgetful. According to recent statistics, over 24 percent of the United States’ population experience clinical depression each year. It’s believed that many more cases go undiagnosed.

A hallmark symptom of depression is the loss of interest in things that were once pleasurable. When depression makes you feel hopeless, and like burying yourself in the sand, it will be harder to remember things. If you have difficulties remembering things and have other signs of depression, consider seeing a mental health professional.

3. Alcohol Abuse

Have you ever had a little too much to drink at a party and forgot about it the next morning? Alcohol is notorious for blanching your brain cells and making you forget where you are or what you are doing. Chronic alcoholism not only harms your body, but it can do permanent damage to your brain.

If you’ve experienced blackouts from being intoxicated, you may already see brain trauma signs, such as your forgetful and have an impaired memory capacity. Keep your body and mind healthy and happy, keep alcohol consumption minimum, and never mix it with medication.

4. Medication

When your healthcare providers prescribe medication to you, the reason is that the benefits will outweigh any possible side effects. If you are having difficulties with your memory, have you considered that your medication may be causing it? If it’s not a side effect, it could be two or more drugs interacting.

Any drugs that may cause sedation, such as antidepressants, tranquilizers, or some blood pressure medications, may cause you to be forgetful. Talk to your healthcare provider about your concerns and see if an alternate drug may be used. Remember that you should never stop or change the dosage of any medication without medical supervision.

5. Lack of Sleep

When you don’t get enough sleep, nothing is right in your world. First, you toss and turn and watch the clock until it’s time to awaken in the morning. You are in a brain fog for most of the day and have problems remembering anything. The usual remedy of chugging coffee and eating empty calories only backfires because it only makes you more exhausted.

You come home from work and collapse on the couch for a long nap. Unfortunately, your extended resting causes you to be wide awake in the middle of the night. If you are trapped in this maddening cycle, it’s going to make you forgetful.

Try to get at least 7-9 quality hours of sleep at night. Avoid drinking caffeine or alcohol a couple of hours before bedtime. Keep your bedroom dark, quiet, and at a comfortable temperature that is conducive to sleeping.

6. Thyroid Conditions

Your thyroid is a butterfly-shaped endocrine gland seated under your larynx in your neck. Your body’s cells depend on the thyroid to function correctly. It produces two types of hormones called thyroxine (T4) and triiodothyronine (T3) sent throughout your bloodstream. To keep your thyroid healthy, you need enough iodine in your diet.

Some people have a condition called hyperthyroidism, where the thyroid is overactive and produces too much thyroxine. This double dose can cause the metabolism to ramp up, resulting in rapid heartbeat, increased bowel movements, and anxiety. People with hyperthyroidism often experience racing thoughts, weight loss, and an intolerance to heat.

On the other hand, some people have hypothyroidism, a condition where the thyroid doesn’t make enough thyroxine. Their symptoms are also opposite, including weight gain, lethargy, and difficulty concentrating. Your memory glitch maybe from an underactive thyroid.

If you have memory problems and are forgetful, you may suspect it’s your thyroid. Your healthcare provider can do a simple blood test to diagnose. A prescription of thyroxine can fix the hormone imbalance, and you can see improvements in your physical and mental health. Making sure you have enough Vitamin A and iodine in your diet may help the symptoms.

7. Not Enough Exercise

You already knew that exercise keeps your body healthy and fit, but did you know it also benefits your mind? If you overeat and don’t get enough exercise, you can become overweight and then obese. Countless studies show a disturbing connection between obesity, lower brain function, and memory problems.

When you exercise, primarily aerobically, you get more oxygen into your body, and your brain produces more hormones responsible for the well-being, mood, and cognitive ability. Having a daily exercise regimen is crucial, especially in your senior years, when remembering things can be a problem.

Final Thoughts: Exercise Your Brain to Improve Your Forgetfulness

Have you ever heard the old saying that you will lose it if you don’t use it? The same goes for your brain and memory function. Keep your mind active by reading, doing puzzles, and doing other activities that make you think. Your brain will be more likely to remember things and not be as forgetful when it is fit and healthy.

Although it’s quite frustrating, everyone forgets things. However, you don’t want to be so forgetful that it affects your life and those around you. Consider these tips and discover other ways that you can keep your mind active for a lifetime.

Dermatologists Explain 12 Melanoma Symptoms That Most People Miss

September 28, 2020 by Power of Positivity

Melanoma or skin cancer is often overlooked because people don’t feel it’s as severe as the other varieties. Sadly, skin cancer can be as small as a pimple that won’t disappear or a mole that starts growing beyond its boundaries.

People spend more time outside in nature during the spring and summer months. The risk of skin cancer increases when you’re out in the sun for long periods. Dermatological researchers found that one in five people will develop melanoma by the time they reach 70 years of age.

It’s an alarming statistic to realize that the chance of you developing this type of cancer is real. However, it should push you to be proactive. Thankfully, it’s one of the most preventable and curable forms of malignancy. The key is catching melanoma early to get the treatment you need.

Most people are looking for discoloration spots on their bodies that look oddly shaped, but there are other signs you can’t ignore. Here is a list of the most common melanoma symptoms many overlook.

12 Common Symptoms of Melanoma

If you see any irregularities in your moles, schedule a trip to the dermatologist immediately. Early detection saves many lives each year.

1. Your Genetics

Your family tree is one of the most significant reasons you might develop melanoma. Familiar malignancy is a cancer that is typically found in families. If your mother, father, or siblings had such a case, it’s considered first-degree relative transference.

The chances of developing cancer increase by 50 percent when closely related. When your family has a history, you should be even more proactive about self-checks and note anything with irregular borders. Remember, if caught early, you can easily treat skin cancer.

2. A Blemish that Won’t Go Away

As you age, you get skin-colored bumps that may come and go. However, if you have a pink pimple that doesn’t seem to leave, it’s a cause for concern. A dermatologist must evaluate any spot that sticks around for more than a few weeks.

3. Skin Growths That Aren’t Brown or Black

There is a common misconception among people that skin growths must be brown or black to be cancerous. The most concerning are those that mask themselves as a blemish. Any skin growth that is pink or white can be just as dangerous, if not more.

A pimple should clear up in a few weeks and not return. If you have flesh-colored marks that hang around for longer than usual, then have them evaluated.

4. A Dark Band in the Fingernail

Sometimes, skin cancer develops as a vertical line across a toe or fingernail. The first thought is that you’ve banged your foot or hand. However, it’s a concern if the band is brown or black and has varied discoloration.

Another consideration is that the band is more extensive than three millimeters. While the line can be from an injury, it can also be a melanoma. Only an expert evaluation can determine if it’s benign or malignant.

5. You’ve Had Elective Radiation Treatment

Have you had an elective procedure using ultraviolet radiation to help with dermatitis or psoriasis? A study found that people have a higher risk of up to 15 years after their treatment of developing skin cancer.

A person with at least 150 treatments is at risk, but those with more than 250 have the highest risk factors. If you’ve had any of these procedures, then make sure to do your self-checks every month.

6. Your Immunity is Weakened

Having a compromised immune system makes you more susceptible to all types of acne, especially skin varieties. Those with a weak immune system include people who have been diagnosed with AIDS or are HIV positive and those who have cancer or are taking chemotherapy.

Also, anyone taking immunosuppressant drugs has an inflated risk of developing melanoma. There is also some risk among auto-immune conditions, though it’s not as great as those with diseases like AIDS.

7. Shaving Nicks that Won’t Stop Bleeding

It’s normal to bleed a bit after shaving; however, it will bleed if you have a carcinoma on your skin. A razor can nick the skin’s surface, but these bumps can also spontaneously bleed.

If one spot seems to bleed frequently during a shave, it needs to be evaluated by a dermatologist. Try to avoid shaving around any area in question until it’s assessed.

8. You’ve Had HPV Virus

The human papillomavirus infects the anus and genital area. It also increases the chances of developing cervical cancer. Most people don’t understand that there are more than 100 different viruses in this family, and one of the viruses causes warts.

Just because you have a wart doesn’t mean you have HPV, but it does put you at a higher risk of developing skin cancer. The type of cancer would be the nonmelanoma type.

9. A Discolored Mole with Irregular Borders

Moles come in all shapes and sizes, but the color and borders are what you want to keep an eye on. An oddly shaped mole with irregular edges could be a sign of trouble.

If you have many moles, you can easily spot one, unlike the other. Most moles are benign, but you can’t take a chance if one seems distinct and has unique characteristics.

10. You’ve Had Squamous Cell Carcinoma Before

Once you’ve been diagnosed with squamous cell carcinoma, it doesn’t mean you can relax and not think about skin cancer. These growths are typically found on the cheeks, ears, nose, and lips. Even your old scars must be evaluated occasionally as cancer can return to that area.

11. You Work Around Dangerous Chemicals

In 2014, a dermatologic animal study was conducted that found that people who work around dangerous chemicals have a higher risk of developing melanoma. The people most at risk are those who work in an iron or steel foundry. Other substances that are concerning include:

Arsenic
Creosote
Chimney Soot
Shale Oil
Asphalt
Tar
Diesel Engine Exhaust Fumes

12. You Have the Xeroderma Pigmentosum XPO Gene

The XP gene is hereditary and occurs in one out of a million people in this country. Though rare, those with this condition have a severe sensitivity to the sun. Any damaged cell caused by the ultraviolet rays cannot be repaired, making the risk of developing skin cancer more likely.

Become Vigilant, Perform Regular Self-Checks

It would help if you had a local dermatologist that you work with should anything suspicious arise. Additionally, they will recommend you self-check about once a month. It would help if you noted any abnormalities and moles that have discoloration, irregular borders, or are oddly shaped.

Just because you might not think it’s a big deal doesn’t mean that it shouldn’t be evaluated. Any significant changes in spots that look like blemishes or moles should be considered concerning until evaluated. An acronym to help you decide if you need help is ABCDE. Here is what these letters mean as you examine spots:

A – Asymmetry

Is the pimple or lump irregular-looking in color or shape?

B- Border

Look at the edges of the mole or pimple. Does it have jagged edges?

C- Color

Is the color consistent, or are there many color variations within the lump? Color variations are a big problem that needs to be addressed. However, that doesn’t mean that a consistent node in color isn’t a danger.

D- Diameter

No mole should be more significant than the end of a pencil eraser. It should be a red flag when a mole keeps growing or changes shape or color.

E- Evolving

A mole or blemish that starts constantly bleeding, changes in appearance, or becomes larger is always a concern. A dermatologist should evaluate one that keeps bleeding when you shave or becomes sore and bleeds for no reason.

Final Thoughts on Catching the First Signs of Melanoma–and Seeking Early Treatment

Even if you have any of these problems and need to be checked, skin cancer in its infancy is almost always curable. It’s the most common type of cancer in the United States and dermatologists can often treat them successfully.

The real problem comes into play when you let things go, and the lump’s changes are undeniable. Cancer can eat more profoundly into the skin, destroying tissue and good cells within the body. People can and do die from skin cancer; most of the time, it could have been completely treated.

Please don’t wait until it’s too late. It’s better to err on the side of caution than wake up and have something you could have prevented destroying your body. Remember, anything with irregular borders could be melanoma and needs an expert assessment.

Editorial Note 8.25.2023: Edited study to note that it was on animals, not humans

10 Tips for Reheating Leftovers Without Getting Sick

September 28, 2020 by Power of Positivity

Did you know that one in six Americans will contract food poisoning each year? The Center for Disease Control states that 128,000 people are hospitalized each year for this sickness. Sadly, in some cases, food poisoning can become so severe that it can cause death.

Using last night’s dinner for tomorrow’s lunch is financially wise. Do you realize that there are 40 million tons of food wasted each year in this country? The numbers are staggering, considering that many countries have people thankful to get one meal a day.

You want to repurpose your leftover meals and use them for something else. While this is a good idea, you must be safe to prevent contamination with salmonella or other foodborne bacteria.

Here are ten tips for reheating and storing your leftover foods so that you don’t get sick.

1. Don’t Keep Leftovers More Than Three Days

Benjamin Franklin made an astounding comment when he said that fish and company both stink after three days. However, it’s not just fish that you should be concerned with as all foods harbor bacteria. The problem is that when foods get above 40 degrees is it allows the toxins to grow.

So, if your kids open the fridge and get that box of pizza out three times, each time it’s giving them a higher risk of them developing food poisoning. Don’t keep reheating your foods, and throw out all leftovers when they hit the three-day mark.

2. Never Let Food Sit Out for More Than Two Hours

Your refrigerator stops the growth of germs because of the cold temperature, but once you sit it out on the counter for a couple of hours, then it’s a whole different ballgame.

The temperature inside your home is probably around 70 degrees. If that food sits out on the counter for a few hours, then it’s going to be unsafe to eat. If you live in an area where the temperature is warmer, then you should only let it sit out for an hour.

Remember, bacteria won’t always change the taste or appearance of your foods.

3. Reheat Until the Internal Temperature is 165 Degrees

You have many choices for reheating food. However, the key is to make sure that the internal temperature reaches 165 degrees. It would help if you used a meat thermometer to check the center to ensure the proper temperature.

If you don’t reheat it properly, then you increase your risk of getting sick. Don’t take a chance because food poisoning is a nasty condition that you don’t ever want to experience.

4. Make Sure All Leftovers Are Wrapped Securely

Have you ever made a bowl of tuna salad and just sat it inside the refrigerator without a lid? In only a few hours, everything in your fridge would smell and taste like tuna. You must put a lid and seal your leftovers tightly.

A lid prevents other flavors from blending as well as keeping germs from entering or exiting this dish.

5. You Can Freeze Leftovers for 3-4 Months

Are you one of the people who think you can toss something in the freezer and forget about it? Believe it or not, food in the freezer also has an expiration date. You should mark each item with the date you freeze it so that you know when to use it by or pitch it.

As a rule of thumb, you should use or toss foods after 3-4 months, specifically ones that have been previously cooked. There are other guidelines for fresh meat, and some can be frozen up to a year or more. However, when it comes to leftover foods, stick with four months tops.

6. Never Reheat Leftovers More Than Once

Each time you reheat that vegetable soup or other entrée, you are taking away from the dish’s vitality. It’s better to portion out the amount you want and save the rest for later. Each time you reheat and cool a food item, you are increasing the risk of multiplying the germs and your chance of getting poisoning.

It gets tricky if you’re pregnant or have a compromised immune system. In these instances, you should never eat leftover foods at all. You want to protect yourself as best as possible, and you can only do this by being extra careful with day-old items.

7. Use the Oven to Reheat When Possible

Some people love using a microwave because it’s a quick and easy way to reheat food. However, many foods lose their integrity in this device. For instance, pizza reheated in the microwave doesn’t taste anywhere near as good as it does in the oven.

Additionally, the oven heats more thoroughly, which can be a big issue when you’re talking about food poisoning. Things like rice need to be a consistent temperature of at least 165 degrees to keep germs like bacillus cereus at bay.

The bacillus cereus toxin can linger in temperatures above 168 degrees, which is why it’s so important to make sure you have a consistent temperature throughout your foods. When in doubt, use your oven to do any reheating.

8. Never Refreeze Leftovers That Have Been Thawed

Let’s assume you take a package of chicken out of the freezer and boil it. Then, you shred it into small packages to put in the freezer for a quick meal. Now, once you take one of those packages out to cook for dinner, never put it back in the freezer.

Once the meat has been thawed and used once, it can’t be refrozen. Why is this such a problem? As you thaw meet, the toxins and germs start to grow. When you put it in the freezer, it stops the growth but cannot eliminate what’s already there.

Then, during the second thawing, it introduces even more bacterium to the food. It’s just never a good idea to refreeze anything twice.

9. Serve Reheated Foods Immediately

You must always serve foods that you have reheated immediately. We’ve already discussed that toxins start to grow once food reaches 40 degrees, so the longer you leave it to sit out, the greater the risk of germs.

Once you’ve reheated a dish, make sure you serve it within 5-10 minutes. Please don’t allow it to sit out in a room temperature home and allow germs to grow. It’s often the little things when it comes to leftovers that have the most significant impact.

10. Know When It Needs to Go

The best way to tell if you’re in danger of getting poisoning is to use your senses. First, examine the foods and look for signs of mold, discoloration, or any other signs that it just doesn’t look right. Second, the smell is a strong sense that can help protect you when it comes to eating tainted food.

Have you ever smelled chicken or hamburger that started to spoil? There will be something about it that smells funny or odd. Always give a quick sniff to any leftover foods. If it doesn’t smell or look right, then don’t eat it.

Check Your Refrigerator Temperature

Do you know what your refrigerator’s temperature is set at? The average American household is set at 50 degrees, but it should be no more than 40-45 degrees. While it may use a little more electricity, setting it down to 35-38 degrees is even better.

Plus, it will ensure your water and other beverages are super cold. If your refrigerator is not at the right temperature, then you are just asking for trouble.

Keeping Leftovers Safe as Possible

Leftover foods are tasty and handy, so you need to make sure you do whatever you can to ensure that they are safe to eat. It’s a widespread belief that you should let foods completely cool before you put it in the refrigerator, but nothing could be further from the truth.

It’s better to allow foods to cool completely inside the refrigerator, a controlled environment that keeps toxins at bay. If you allow food to come to room temperature, then you’re increasing the chance that your food will become tainted and could be deadly if you eat it.

It won’t hurt your refrigerator if you let a warm dish sit inside it, nor will it ruin the food itself. If you have leftovers that you bring home from a restaurant, you can store them in their original container. If the item is covered, you’re in no real danger of picking up germs in these containers.

The Dangers of Cross-Contamination

One of the most significant issues that people encounter is cross-contamination. When you pack your leftover foods, make sure you don’t use spoons or spatulas that have touched raw meats. Chicken carries an extremely high risk of salmonella when not handled properly.

If you’re using a fork or other utensil that touched the raw chicken, then it can make your food tainted. It won’t look or smell any different, but you can get sick shortly after eating it. The last thing you want to do is reintroduce bacteria to already-cooked food.

Final Thoughts on Eating Leftovers Safely

You can reuse your foods and repurpose them for other meals. However, you must use safety to ensure that you reduce the risk of developing food poisoning. Once you’ve had it, you will agree it’s one of the worst experiences of your life, and you will do anything to prevent another encounter.

Boost Your Self-confidence with These 15 Empowering Quotes

September 27, 2020 by Sarah Barkley

We all have times when we need something to help empower us. You may need a boost to your self-confidence, and empowerment can help with that. When you can find something that will empower you, you will notice a hugely positive change in your life.

Having self-confidence and feeling empowerment can help you achieve all of your goals in life. It will make you feel like you can do anything, and it will help you love who you are.

When you can feel this way most of the time, you will not be stopped. Good things will continuously come to you, and you’ll be on the path to your goals.

Fifteen Quotes to Empower You and Inspire Self Confidence

When you need something to help empower you, remember these quotes.

1. “Self-empowerment is seeking the solution rather than fixating on the problem.” – Coach Bobbi

The most empowering thing you can do for yourself is to always look for a solution. Fixating on and complaining about a problem won’t help. The only thing that will help is to figure out a new plan and moving on from the situation.

When you can do this, you will feel your self-confidence rise. You will learn that you are capable of anything you set your mind to.

2. “If you feel like there’s something out there that you’re supposed to be doing, if you have a passion for it, then stop wishing and just do it.” – Wanda Sykes

Don’t hold back if you feel passionate about something. If it feels like it is your calling, it probably is. You have to go after it and work hard to make it happen.

3. “Don’t rely on someone else for your happiness and self-worth. Only you can be responsible for that. If you can’t love and respect yourself – no one else will be able to make that happen. Accept who you are – completely; the good and the bad – and make changes as YOU see fit – not because you think someone else wants you to be different.” – Stacey Charter

No one else can make you feel happy and worthy if you don’t believe it yourself. You have to know that you are capable of being loved, and the only way to know that is by loving yourself. Accept everything about yourself, even if your flaws, because they are what make you unique.

Don’t change anything about who you are unless you genuinely want to. When you make changes because someone else thinks you should, you will never love yourself or see your self-worth.

4. “One of the lessons that I grew up with was to always stay true to yourself and never let what somebody else says distract you from your goals.” – Michelle Obama

As Obama explains, it’s essential to be yourself and go after your goals. Don’t let anyone sway you or make you feel like you can’t do it. You are capable of anything you set your mind to, and your goals are more important than anything anyone else can say.

5. “Successful people have fear, successful people have doubts, and successful people have worries. They just don’t let these feelings stop them.” – T. Harv Eker

Everyone, even the most successful people, has insecurities and fears and needs something to help empower them. The only difference is that successful people don’t let these feelings interfere with their success.

They keep moving forward and working hard, despite the negative feelings they may experience. These feelings get pushed to the back of their mind because they focus on reaching their goals. So, the next time you feel like you need a boost of self-confidence, remember this.

6. “And then she realized that a fresh start was hers for the taking, that she could be the woman she’s always seen on the distant horizon—her future self. One step at a time. Starting today.” – Unknown

No matter what has happened or where you are, you can start fresh today. This doesn’t mean packing your bags and moving somewhere new, however. It means deciding today to be the person you always intended to be.

Starting over might not happen all at once. Instead, it will take forming new habits and changing your mindset. Always work to better yourself, because this will be what leads to ultimate self-confidence.

7. “Integrating the mind is the essence of life. Decide you will always say and do only what you feel is right. Then, you will come to tremendous clarity and conviction in the inner and outer worlds.” – Swami Nithyananda

Never do anything that doesn’t feel right to you or anything that doesn’t empower you. Be true to yourself when you speak and act, and everything else will fall into place. This is the only way to avoid internal conflict and be confident in all that you have done.

8. “Believe in yourself. Believe in your capacity to do good and great things. Believe that no mountain is so high, you cannot climb it. Believe that no storm is so great that you cannot weather it. Believe in yourself.” – Gordon B. Hinckley

If you believe in yourself, you can do anything, as Hinckley explains. You can do great things, get through any obstacle, and figure out any problem. Never doubt yourself, and remember that you are capable of great things.

9. “You can have anything you want if you are willing to give up the belief that you can’t have it.” – Dr. Robert Anthony

Stop telling yourself that you can’t achieve anything. You can do anything if you have faith in yourself and if you keep working hard toward your goals. Getting what you want involves overcoming obstacles and striving through the hard times, both things that you can do.

10. “Whatever the mind of man can conceive and believe, it can achieve.” – Napoleon Hill

If you can think it, you can do it. All that it takes is for you to believe in yourself and never question whether you are capable. If you have dreams and goals, go for them, because anything is possible if you set your mind to it.

11. “Trust yourself. There is no one else on earth that is better suited to determining your ideal and making it happen than you.” – S.D. Buffington

You can’t trust anyone else in the world as much as you can trust yourself. Only you can determine what your ideal life is like, and only you can make it happen. Put your faith and trust in yourself, because you are the only one who can determine the outcome of your life.

12. “Remember always that you not only have the right to be an individual, you have an obligation to be one.” – Eleanor Roosevelt

You are allowed and encouraged to be yourself. If someone doesn’t like it, that is their loss and their issue to deal with. Love yourself, be yourself, and never let anyone else change your mind.

13. “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

If you can be yourself when everyone around you wants you to change, you are brave and strong. This is the most significant accomplishment you could ever hope to achieve. The world and the people in it will continuously try to change you, but you are amazing just as you are.

14. “I don’t want everyone to like me; I should think less of myself if some people did.” – Henry James

It is impossible to have every single person like you. If they did, it would mean that at some point, you aren’t being yourself. Since opinions, views, ideals, and many other things cause problems between people, you are sure to have at least one person who doesn’t like you.

If you are always faithful to yourself and say what you think, you will have enemies. This means that you stand up for what is right, and you can’t be swayed.

15. “Whether you’re 9 or 90, stop trying to fix the things you’re bad at, and focus on the things you’re good at.” – Gary Vaynerchuk

By fixating on your flaws, you are only weakening your sense of self-confidence. You have to focus on your strengths and use them to help you grow. The things you are good at will be what makes a difference in your life, not the things you are bad at.

Final Thoughts on Boosting Your Self-confidence with These Empowering Quotes

Feeling empowered and boosting your self-confidence can help you achieve many great things in life. It will help you reach your goals and live a life that you are proud of.

You will be happier, and obstacles or hardships won’t affect you as severely. While you are sure to experience times when you feel a lack of self-confidence, regularly feeling empowered should help these instances become less frequent.

Remember these quotes to empower you the next time you need a boost of self-confidence. It will help you get through the day and get you that much closer to your goals.

Banish Negative Self Talk by Trying These 10 Techniques

September 27, 2020 by Sarah Barkley

Everyone experiences negative self talk, even the most confident people. It is detrimental to your wellbeing, however, and you should work to achieve positive thinking, instead.

The negative self talk is what is happening when you are judging, doubting, or belittling yourself. It’s when you are telling yourself you aren’t good enough or that you always mess everything up. Usually, these thoughts you think about yourself are ones you’d never say to anyone else.

You have to remember that every thought you have about yourself affects your life. Regardless of whether it is good or bad, it will play a factor in determining your next steps. It will cause you to give up or hold back, preventing achievements and goals from being accomplished.

Not only that, but negative self talk can also cause depression, anxiety, or other mental health disorders. When you are hostile toward yourself, you won’t accomplish as much as if you were optimistic. Your thoughts are what you become, so you should always strive for positive thinking.

The Effects of Negative Self Talk and Positive Self Talk

Effects of Negative Thoughts

Some of the impacts of negative self-thoughts were already discussed, but there are more. Some of them include:

weakening of muscles
increased stress levels
your hormone levels change
gastrointestinal and digestive problems
increased heart rate

Effects of Positive Thinking

The results of thinking positively are much better than those of negative thinking. These effects include:

improved coping skills during stressful times
a longer life span
decreased chance of depression
less stress
increase in the immune system functioning
better overall wellbeing
cardiovascular health

When your body is put through less stress and negativity, you tend to be healthier. Since stress causes the heart to weaken, you have less chance of developing heart disease if you are positive.

How to Stop Negative Self Talk

1. Recognize When You are Doing it

The first step to stopping negative self talk is to recognize when you are doing it. Often, we don’t even notice what we are thinking about as we go about our day. You must consciously keep track of your thought process to recognize and stop it as it’s happening.

One way to recognize this negative thought process is by looking for feelings of guilt, shame, doubt, or worthlessness. When you are experiencing these emotions, you are likely to engage in negative thoughts again.

Once you can regularly recognize when it occurs, you can figure out the situations it most often happens in. Keep track by writing down each time you have the negative self talk and what appeared to make it happen.

2. Replace it With Positive Thinking and Positive Self Talk

Once you have acknowledged the negativity, replace it with positivity. Anytime you realize you have a negative thought, replace it with a positive view about yourself. Starting paying attention to the good things about you rather than the wrong things.

If you get used to consciously changing your thought process to be more positive, it’ll begin to become a habit. You will start to recognize the positives automatically, and you’ll have better thoughts about yourself.

The way this works is simple. When you always tell yourself you are no good, you will subconsciously focus on all the mistakes you’ve made. Likewise, when you always tell yourself you are right, you will begin to focus on the good things you do.

An easy rule to remember is to talk to yourself the way you speak to others. If you would not say it to someone else, you shouldn’t say it to yourself. Lift yourself in the way that you lift others.

3. Figure Out Areas for Improvement and Think About the Cause

This point relates to number one when you recognize and keep track of when you notice negative self talk. When you consistently do that, you will be able to figure out which areas of your life need improvement. If you are unhappy in a particular situation, figure out how you can change it.

This isn’t to say you should walk away from a job or relationship because you are unhappy. It could be all about changing your perspective of the situation. Find which parts of it make you tick and then find a way to make those things better.

4. Find a Reason to Laugh or Smile

Laughing and smiling are sure ways to help you with positive thinking. This is especially important when you are in the midst of negative thoughts. Find something that makes you laugh–and then do that every time you feel you need some positivity.

This could be spending time with a loved one or friend who always cracks jokes. You could also put on a stand-up comedy show on TV or read a funny book. Whatever options you choose, make sure you are genuinely laughing and smiling.

5. Be Active

You’ll be surprised to know that exercise and an active lifestyle can lessen negative self talk. If you exercise for around 30 minutes each day, your mood will be positively improved. It can also help you manage your stress, helping with less negativity in that way, as well.

If intense exercise isn’t for you, there are other options. You can take a light jog or take a walk around your neighborhood a couple of times. Another option is to do yoga, which helps you relax while exercising.

6. Spend Time with Positive People and Doing Positive Things

When you are surrounded by negative people, you’ll wind up being negative, too. If you want more positivity in your life, you have to surround yourself with positive people. They will be supportive and be there for you positively, whereas pessimistic people will only make your negative thoughts worse.

If you can’t be around positive people all the time, surround yourself with positive energy. This boost could be an uplifting playlist or a good book that makes you happy. You could also try a positive movie or podcast.

7. Take a Moment to Breathe

Sometimes taking a break to do some deep breathing can help you reel in your thoughts. Frequently when you become overwhelmed, and the negative thinking begins, it’s because you are overwhelmed. Other times it’s because you have made a mistake.

No matter what the cause is, breathing is likely going to help. It will help slow your heart rate, which will make you calm and help you think clearer.

8. Stop Striving for Perfection

No one is perfect, and you can’t hold yourself to that standard. If you try, you’ll only set yourself up for failure and negativity. Give yourself the same bit of grace that you would show to others and judge your work in the same way you consider theirs.

Imperfections happen, and things can never be completely perfect. Embrace the imperfections and keep moving forward while reminding yourself that you are healthy and capable. Once you stop trying to be perfect, you’ll be happier and have more positive thoughts.

9. Create a Routine

If you have a routine in place, you’ll move through your day with less thought. It will take less energy and less stress, and you won’t feel like you forget anything. You will arrive at places on time, get your work done on time, and never feel like you are behind.

When you can work in this continuous way with minimal stress and thinking, you’ll have fewer negative thoughts. It will prevent you from overthinking and criticizing yourself or your work.

10. Stop Thinking the Worst Possibility Will Happen

When you always think the worst will happen, the negative thinking will set in quickly. You will convince yourself that the worst is the only possibility, even though that is far from the truth.

If you always think you’re going to be fired from your job, you’ll still be thinking of your shortcomings. Conversely, if you tell yourself daily that you are great at your job, you’ll think about your strengths, instead.

Remember that you can’t predict the future, and thinking of the worst-case scenario isn’t healthy. It will only hinder your growth and cause a feeling of worthlessness.

Final Thoughts on Banish Negative Self Talk by Trying These Techniques

Negative self talk is severely detrimental to your mental health and your goals. You won’t be able to achieve your goals if you are always telling yourself you are incapable or unworthy. Remember that you are healthy and can do anything you set your mind to.

When you are having trouble with positive thinking, remember these tips for banishing the negativity. Take a few moments to breathe–then consciously change your thought process.

Spend more time thinking about what you are good at and what you have already accomplished. In turn, you will spend less time thinking about your shortcomings and failures. By doing this, you’ll be able to banish the negativity and think more clearly and realistically.

Experts Reveal 5 Simple Ways To Improve Your Memory

September 27, 2020 by Power of Positivity

Are you a forgetful person? Does your mind tend to discard lists, numbers, dates, names, or faces? Do you often forget appointments or pre-planned events? Have you sometimes found yourself merely not knowing what’s going on at any given time, despite knowing before? Today, we are sharing five easy ways to help you to improve your memory.

If you said yes to any of those, you might have a bad memory! Luckily, memory issues don’t have to be permanent, and you can learn to sharpen your mind and prevent cognitive problems. Here’s how experts reveal five simple ways to improve your memory.

1. Learn Memory Techniques

There are a lot of different tips and tricks for memorizing certain things. Some of these tips and tricks might even expand into something that retain information long-term! If you’re looking to improve your memory, these techniques are the go-tos. Here are five of them:

· Make Connections

Form connections between new information and information you already had. For example, if you are trying to remember your parking bay of H44, think about your friend, whose name starts with an H and is 44 years old. Connecting the new knowledge to something you already have memorized perfectly makes it much easier for you to remember it later. According to Mount Sinai School of Medicine assistant clinical professor of psychiatry and memory enhancement program founder Cynthia R. Green, Ph.D., who is also an author and the president of Memory Arts.

· Simplify

It’s effortless for the brain to forget vast amounts of information that all come at you at once. Green recommends that you break down what you receive into manageable, smaller chunks of information that you can memorize one by one and put together later if needed.

· Create Pictures or Movies

When you have something to remember, try to create a memory picture or a memory movie about it. For example, if you need to remember to buy five boxes of cake mix, imagine five cakes stacked precariously on top of each other. If you need to remember the name Rick, attach the person’s face to the image of Rick and Morty in your mind!

· Review, Don’t Repeat

Reading the same thing over and over again doesn’t have a positive effect on how much information from it you retain. Instead, you want to review or “retrieve” the memory you have from the first reading if you want the memory to be long term. Memory researcher and University of Louisville professor Keith Lyle, Ph.D. recommends thinking about what you length at regular intervals, with the gaps increasing in size each time. This is much more likely to result in retention than simply relearning everything several times over.

· Tell A Story

The storytelling technique involves taking a list of information and making them into a story, says Green. It’s the memory picture or memory movie technique expanded. For example, to remember the words “green, truck, violin, duck,” you might imagine a green truck driving by a duck playing the violin.

2. Hack Your Memory

Hacking your memory isn’t as fancy as it sounds. It merely refers to the ability to use different actions and environmental factors to improve your memory in certain areas. Not sure what we mean? Here are some ideas:

· Make Memory Spots

In your home, office, or other commonly frequented places, designate a particular spot as your memory spot. It’s where you will put all the things you typically forget, like your keys, your wallet, or your phone charger. It can take some getting used to, but Green suggests putting it into practice. Get used to putting items easily forgotten in these memory spots and visit those spots so you can check if you’ve forgotten anything. The next time you lose something, it’ll be waiting in that spot!

· Exercise Your Brain

The brain needs to work out, just like the rest of the body, to stay healthy, says Gouras. Regular mental stimulation through puzzles, tests, and the act of learning new knowledge can help reduce cognitive decline’s effects. Over time, it will sharpen your memory and have positive impacts on brainpower. Think of it as a kind of mental training!

· Write Things Down

Sure, technically, writing something down means you don’t have to remember it, but it’s an excellent way to practice building your memory. It ensures that you do remember what you have to do, letting you practice more memory retention in the future, says Lyle. The act of writing things can also make it easier for some people to commit things to memory – even more so than typing things out, according to studies!

3. Cut Down On Some Foods

Did you know that certain foods can harm your memory? Through several components, these foods can damage the brain’s natural ability to remember things, often affecting parts of the brain permanently in the long run. Here are some food components to avoid:

· Carbohydrates

Not all carbs are bad. The ones that can have a negative effect on your memory are the refined kinds. Think of white bread, white rice, white pasta, cereal, and baked goods. These all have a high glycemic index and are digested by the body at a swift rate, causing blood sugar spikes. These carbohydrates can all lead to an increased risk of cognitive function, including dementia and other forms of cognitive decline, according to studies.

· Sugar

Added sugar has many downsides, but mostly it’s been linked to all sorts of chronic and life-threatening illnesses. Unfortunately, one of the conditions that it has been linked to is cognitive decline. Eating a lot of sugar can shrink the volume of your brain, especially the part responsible for short-term memory, according to research.

· Cholesterol

High cholesterol levels can increase your risk of developing Alzheimer’s disease, especially at a younger age than typical. This is according to Weill Medical College professor of neurology and neuroscience and Fisher Center for Alzheimer’s Research adjunct professor Gunnar Gouras, MD. The consumption of statins, which can lower harmful cholesterol, has been linked in studies to a lower risk of Alzheimer’s development.

· Alcohol

High alcohol consumption has been known to lead to many health problems, but binge drinking is especially worrying for the brain. This is because the natural neurotoxicity of alcohol can affect the brain’s hippocampus, which is responsible for many memory-related functions. The memory-shortening effects of alcohol are effective immediately when one becomes intoxicated, and excessively falling into a drunken state can be the cause for eventual permanent memory decline. It’s OK to have a drink once in a while, especially in a positive environment, but do so responsibly!

4. Add More Of Some Foods

Just like you need to cut down on some consumables to improve your memory, there are some foods you need to add more of. Here are some that the experts recommend!

· Eat A Mediterranean Diet

Mediterranean diets have been known for years as a memory-boosting, brain-protecting, heart-healthy eating plan. This is likely due to the types of foods involved and their rich vitamin, mineral, and nutritional component content. If possible, try to incorporate aspects of a Mediterranean diet into your daily meals, suggests research.

· Take Enough B Vitamins

B12 and other B vitamins play a significant role in positive memory functions in the brain. A lack of them can even lead to cognitive decline. Green states that the older you get, the more complicated your body may find it to absorb dietary B vitamins. Make sure you’re getting enough folic acid, B6, and B12. If you need to, you may want to take a supplement, but talk to your doctor about it first!

· Take Enough Vitamin E

Vitamin E is an antioxidant that fights against free radicals and works to break down fatty substances and cholesterol buildup. It may also help bring down inflammation. With all these factors combined, vitamin E can slow or prevent the onset of cognitive decline and brain issues caused by inflammation, promising more positive memory strength. According to Gouras, you should try to get around 400 IU of daily vitamin E.

· Get Enough Fatty Acids

Omega-3 fatty acids, commonly found in fatty fish, fish oils, and healthy fat sources, are essential for many bodily functions. This includes cardiovascular health, positive thinking and mood, and even inflammation. On top of that, it has been found to be able to reduce mental decline. Most foods with lots of omega-3 fatty acids are thought to be brain foods for a reason, after all!

· Stay Hydrated

The brain is full of water; in fact, 85% of it is just water alone! A lack of hydration can cause fatigue and brain fog, potentially affecting your memory in the long run with chronic dehydration. Make sure you’re drinking at least eight glasses of water daily and that you drink water as soon as you feel thirsty.

· Try Some Ginkgo

Ginkgo is a herb that has been found to have scientific links to brain cell enrichment, meaning it can keep the mind healthy while boosting circulation throughout the body. Just make sure you consult a doctor before going through with supplementation!

5. Manage Your Mental Health

Mental health and positive thinking can play a huge role in whether your memory stays sharp or not. Those who experience chronic or frequent anxiety and stress have a heightened level of the stress hormone cortisol in their body. A lot of cortisol production means the body goes into fight vs. flight mode. Of course, this means directing energy to your body staying alive, not to more satisfactory brain function. Green explains that this pattern may affect the hippocampus, damage sleep ability, and even directly affect your ability to retain memories.

On top of that, did you know that depression and cognitive impairment have been linked by research? In fact, according to Grouras, many times, depression can be misdiagnosed as Alzheimer’s disease! Many people who are very depressed can completely forget some moments of their life.

If you think you are experiencing symptoms of depression, anxiety, or chronic stress, seek mental health aid from a therapist, counselor, or similar qualified professional.

Final Thoughts On Some Simple Ways To Improve Your Memory

Memory problems can range from inconvenient to frightening. Luckily, you can learn tips, methods, and habits that will slowly improve your memory over time until you’re a sharp-minded machine! Of course, note that if you think that your memory problems are degenerative or severe, you should speak to a doctor for an opinion.

Nutritionists Explain How the Hormone Reset Diet Restores Your Energy

September 26, 2020 by Power of Positivity

The new hormone reset diet is a radical new way of approaching weight loss that provides more energy and fewer health issues. If you could lose weight and have increased vigor, would you be interested?

What would you say if someone told you that being overweight had little to do with the fact that you consume too many calories or don’t exercise? The problem with your weight could have everything to do with your hormones misfiring.

While the research is still being conducted into this matter, many patients lose weight when they realize that they have things like thyroid issues or insulin imbalances in their bodies that must be corrected. A little something like a faulty thyroid can keep your body from losing the weight you desperately want to lose.

If you’ve been struggling to shed pounds despite your best efforts, it might be worth consulting a Dietitian Nutritionist Ottawa who specializes in hormonal health. An RDN can help identify potential hormonal imbalances, such as thyroid dysfunction or insulin resistance, which may be hindering your weight loss journey. By tailoring a diet that addresses these underlying issues, you can optimize your hormonal balance and enhance your body’s ability to shed excess weight.

Why Your Leptin Level May Be Off?

If you’re consuming too much sugar, your hormones may be the culprit that causes your weight gain. A 2019 research project concluded that leptin is a powerful hormone when it comes to losing unwanted pounds. It releases from your fat cells. Once it’s in your bloodstream, it travels to your brain and sends out the signal that you’re full.

Essentially, this critical hormone helps you from overeating. The problem is that when you eat sugar types like fructose corn syrup, then it impedes the leptin production. Small amounts of fructose won’t hurt you, but if you eat a large amount of it, then the body’s hormone levels become off.

You can find this substance naturally in fruits, but it can also be found in processed foods. You should have no more than five servings a day, or it can send your leptin levels into a frenzy. See, your liver is the organ that must process the fructose so that your body can use it as fuel.

Because this organ cannot convert it to fuel quickly enough in abundant amounts, it turns it into fat. The fat goes into your bloodstream and eventually lands in places like your belly. You will also see an increase in your triglycerides: the more fructose you consume, the more leptin production increases.

Remember, fat is what produces leptin so that you will have too much of this hormone circulating throughout your body. The messages that your body derives from leptin becomes lost because of the overabundance.

Your brain misses the signals that your body is full and doesn’t need to eat any more food. Thus, you will continue to gain weight. The hormone reset diet helps you to get your leptin levels where they need to be so you can start burning fat, not storing it.

How is the Stress Hormone Cortisol Problematic?

If you did a poll of how many people are stressed out in life, you would be surprised how many people feel at wit’s end. When you’re stressed, your body produces a hormone called cortisol. If you want to lose weight, you don’t want an abundance of this hormone floating around your body.

The research concludes that as the cortisol levels rise in your body, it allows your blood sugars to be turned into fat, where it will be stored long-term. When you hoard fat, it becomes useful for your survival. This response occurs because people in ancient times faced great famine, so they used their fat reserves to sustain them, though this is not necessary today.

When you reduce your stress levels, you can also help control the fat-storage from the cortisol hormone. However, there’s another source of this issue that you may not even realize. Coffee is an essential part of many people’s lives.

Sadly, that cup of coffee that seems to be keeping you awake is also causing you to hoard fat. The hormone reset diet can help, but you will need to give up things that are harmful to you or at least limit them, such as coffee.

Are Estrogen Levels to Blame?

Did you know that your estrogen levels can also cause you to store fat? Women are primarily bothered by higher estrogen levels, and it can be the most troubling of all the fat hormones. When it’s at an average level, estrogen helps to keep your body producing insulin, which helps manage your blood sugar levels.

However, as you age, this hormone gets off-kilter. When your insulin levels are out of whack, then you can start gaining weight rapidly. It isn’t easy to understand, but the hormone reset diet can help.

As you eat meals, your blood sugar levels increase to accommodate the excess sugar you take in. It acts like a security guard for your system so that it keeps things safe. It helps to transport the glucose from your body to the places where it’s needed.

How does that work?

Some glucose goes to the liver, while some go to the muscles, and finally, what’s left goes into your fat storage reserves. If your body is in good shape, your pancreas knows how much insulin it needs to produce for it to keep things running smoothly. The sugar will rise after you eat and fall back into the acceptable range of under 100 mg/dl.

Sadly, when your estrogen levels are too high, then your insulin cannot transfer the glucose to where it’s beneficial in the body. Thus, your sugar levels are also high in your bloodstream, and all of it ends up in your fat storage.

The fat tissues cannot hold all this extra sugar, so it starts to expand to accommodate all the excess glucose that it must store. How do the estrogen levels get off anyway? Well, it happens when people eat more meat and forget about their fiber needs.

Did you know that because a vegan or vegetarian eats twice as much fiber as someone who eats meat, they are less likely to have their estrogen levels be elevated? Therefore, so many people are turning to the hormone reset diet. Not only do vegans have more energy than meat-eaters, but they also have fewer health issues and an increased vigor for life.

Meat causes estrogen problems in the body. When you eat animals raised on farms for mass production, they use steroids and antibiotics. These substances are not toxic to humans, but they can do a number on your system.

As you consume these meats, it releases the substances they were fed into your body. Additionally, some of these additives can cause your estrogen to be out of whack by putting your system on overload. Therefore, the hormone reset diet is rich in vegetables and doesn’t include processed meats.

Is Testosterone to Blame?

Both men and women have testosterone in their bodies, but men have more of an abundance. When these levels are off, it will slow down your metabolism. What causes this imbalance?

Each day as you go through your daily life, you encounter genetically modified food types, pesticides, and even herbicides. Did you know that there are more than six different synthetic hormones found in your grocery store-bought meats?

The hormone reset diet cuts out these synthetic hormones from processed foods and even prescription medications and skincare products. Did you know that even the lining of a tuna fish can have fire-retardant materials permeating the air you breathe? If you want to eat tuna, you should always do it in a fresh variety and never canned.

Many of the toxins that you encounter act like estrogen when they get inside your body. Therefore, the hormone reset diet is so good for you. It decreases your exposure and helps to stop the madness.

Did you know that these toxins also affect your children? Why do you think young girls are getting their periods ay before their time? Both boys and girls will also develop faster and head into puberty long before the expected time frame.

Some boys will start developing breasts, while girls can face problems like endometriosis and other estrogen-driven issues. Fake estrogen causes your body’s testosterone levels to go crazy. So, the muscle growth that comes from this can keep your metabolism in an idle state.

What Foods To Eat–And Which to Avoid on the Hormone Reset Diet

Here are a few of the foods you should eat to overcome hormonal imbalances, along with some to avoid. Over six weeks, you will remove the unwanted foods and gradually replace them with healthier options on the hormone reset diet.

Week One and Two

You are detoxifying your body of unwanted chemicals that can knock your hormones off-kilter. Start striking the following items off your menu:

Grains that contain glutens
Cow’s milk products
Caffeinated beverages
Alcohol
Canned foods
Potatoes
Peanuts
Dried fruits
Red meat
Artificial sweeteners
Sugar
Processed foods, boxed meals, frozen meals

You may eat the following foods:

Vegetables
Berries
Citrus fruits
Eggs
Organic lean proteins
Plant-based milks
Goat milk
Sheep milk
Quinoa
Fish (low in mercury species)
Soy proteins
Fish oil supplements

As you change your eating habits, begin working in daily exercise for thirty minutes. Walking, yoga or other gentle movements are a great starting point.

Weeks Three and Four

Most people report feeling great within two weeks, with restored vigor and energy. Now, it’s time to gradually add foods back to your meal plan. If any of these items impede your progress, do away with them again.

Some foods you can try to add back to your diet include the following:

Peanuts
Coffee (choose organic)
Dried fruits
Limited amounts of organic, grass-fed beef

Be mindful of how your body responds to these additions, and adjust accordingly. Challenge yourself to increase the intensity of your workout efforts during this phase if you can safely do so.

Weeks Five and Six

Swapping out unhealthy foods for organic, whole foods should have you feeling great at this point.

Again, gradually, you will add foods back to the menu:

Gluten-free grains
Any other foods you want to try, with a mindfulness of how your body responds

You started your activity with light walking or yoga. Now dedicate time to strength training, including bodyweight exercises, dumbbell routines, and other home workout options. To really kick that effort up, head to the gym and meet with a personal trainer.

Final Thoughts: The Hormone Reset Diet Can Restore Your Zest for Life

The hormone reset diet fixes all the broken issues with natural, plant-based foods that will help you to heal. You need to fix the thyroid issues, sluggish metabolism, and incorrect estrogen and testosterone levels.

Your hormones are an essential part of your body as it tells it what to do with the food you eat. If you want to slim down and fix your body’s issues without taking a medication, then the hormone reset diet is for you. It uses the power of nature to heal you from the inside out.

Additionally, you will cut or limit things like caffeine, processed foods, saturated fats, items with high carbohydrates, and the use of any artificial sweeteners. To help keep you from getting hungry, you will eat every 3-4 hours to ensure you keep blood sugar levels at optimum levels.

If you’ve tried every other diet out there and have failed, then the hormone reset diet may be what you’ve been looking for all along.

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

Every day is a day to shine. Shine on!