Page 523

Dietitians Explain How to Balance Low Calorie vs Low Carb

September 21, 2020 by Power of Positivity

When it comes to a healthy eating plan, have you considered low calorie versus low carb? Are you among the millions of people across the country who are tired of trying to get rid of excess fat? The obesity pandemic in America has heightened awareness of the diseases and disorders that are linked to it.

With the plethora of diet programs touted in the media, you struggle to determine the scams, the ones are legitimate, and which programs are right for you? When you clear the table of magic pills, supplements, shakes, food combining, and restrictive eating plans, the basic diets of low calorie versus low carb remain. Both include significant restrictions, but which is the best healthy eating plan to help your weight loss goals?

A Brief History of Calorie Counting

Though fad diets change with the seasons, counting calories is the quintessential weight loss regimen. While it used to be relegated to the nutrition label on many foods, you’ll find the calorie content in bold print on restaurant menus, signage, and even vending machines. Health conscience people want to know portions and calories for everything they eat.

Although calorie counting is the oldest method in the low calorie vs. low carb dilemma, it’s still a recent science. For years, scientists who studied fuel and energy used the French word calorie to designate how many units of heat was required to power a machine. In the late 19th century, diet and health researchers discovered that food used calories to fuel our bodies, and an excess of these caused people to be overweight.

One of the first 20th century physicians to champion the low-calorie diet was Dr. Lulu Hunt Peters. As an ample-figured lady among the culture of the rail-thin flappers, Hunt restricted her calorie intake to achieve modest weight loss success. She spent her professional career writing and lecturing extensively on how to count and limit calorie intake to lose weight.

Simple Calorie Math

As you consider the low calorie versus low carb differences, both entail necessary math skills. The core concept of counting calories is that you must burn more than you consume since the surplus is stored as fat. Your daily activities and exercise routines burn calories at specific rates so that a calorie deficit can take inches from your waistline.

To lose one pound in a week, you must consume at least 3,500 fewer calories than you eat, which figures out to a deficit of 500 calories each day, according to leading nutrition experts. When you add exercises like cardio workouts or running, you could burn at least 500 calories per hour. The key is to keep a calorie deficit and exercise to burn more fat.

Understanding Carbs

When you consider the low calorie versus low carb debate, you probably hear more about low carb diet plans these days. Although Dr. Atkins wasn’t the first expert to promote high protein/low carb eating, his best-selling book forever etched his name in American health and fitness pop culture. Like calorie counting, carb counting uses basic math for creating a weight loss plan.

Dietitians know that research proves that your body gets carbohydrates from the starches and sugars in most foods. The body uses carbs for energy and can store the excess as fatty deposits. Most overly processed “junk” foods are chock full of fat and useless calories that will end up on your waistline.

The premise of a low carb diet is to eat low carb foods to reduce your carb intake and ultimately lose weight.

How to Count Carbohydrates?

Depending on the healthy eating plan you are following, you probably have a daily carb intake goal. Government nutritional guidelines suggest that between 45-65 percent of your daily calorie intake should be carbohydrates.

If you do the math, you should be consuming from 900-1,300 carb calories a day if you are on a 2,000-calorie limit. If you translate those calories to grams, you find that your carb limit should be between 225-325 grams daily. You would divide that number by how many meals and snacks you have during the day.

Both weight loss plans have pluses and minuses, and you may find one more appealing than the other when you consider your eating habits. Since each has good points, you may consider using concepts from both for the best eating plan for you.

The Importance of Reading the Food Labels

While you ponder low calorie versus low carb to lose weight, remember that food labels are your friend for either option. On almost every packaged food and beverage you purchase, you’ll find a bold nutrition label on the side that will list ingredients and other pertinent nutritional percentages. Be sure to read how many servings are in one unit, because the percentages represent one serving.

• Calorie Count

If you are counting calories, use the calorie line. You may also be interested in the next line, which states how many of those calories are from fat. Keeping your fat percentages low is also beneficial if you’re trying to lose weight. You will also see the percentage that one serving fits into the average 2,000 calories per day limit.

• Counting Carbs

When you are counting your carbohydrates, the label is a bit more detailed. You will find three listings for carbs on a label:

* Total carbohydrates: This is the total amount of carbs in each serving of this product.

* Dietary Fiber: Did you know that dietary fiber is an indigestible form of carbs? Your body needs essential fiber to move digested food throughout your system correctly. High fiber foods are usually healthy whole foods like grains, vegetables, and fruit, and they help you feel full and satisfied longer.

* Sugars: Many foods have natural sugars called monosaccharides and disaccharides, which are considered simple carbs. Some processed foods have these sugars added for flavor, but they also add empty calories.

Unlike healthier complex carbs, these simple carbs are notorious for spiking your blood glucose levels and causing you to crave more. When you are figuring your total carbohydrate allowance, these are the ones to avoid. Remember that the more processed a food is, it’s generally high in the simple carbs that cause weight gain.

Low Calorie Versus Low Carb: Pros & Cons

Since everyone is different, no weight loss plan is a “one size fits all.” Low calorie and low carb plans have good points and bad points, according to your preferences. If you are considering calorie counting, here are the pros and cons to consider.

• Pros of Counting Calories

* Finding the calories-per-serving on nutritional labels is easy, and all you need to do is add it to your daily total.

* If you have hypertension, diabetes, or are obese, studies show that a low-calorie diet can benefit these conditions.

• Cons of Counting Calories

* Although counting calories keep you within the boundaries of the recommended 2,000 calories per day, it doesn’t address your nutritional requirements.

* Many people get in a rush to lose weight and drop their calorie intake below safe levels. You may lose more weight temporarily, but you can also lose muscle mass because your body goes into starvation mode. Consult with your primary healthcare provider about how many calories you should be consuming each day to lose weight.

• Pros of Counting Carbs

If you have diabetes and need to be mindful of your carbohydrate intake, a low carb diet would be beneficial.

Total carbs are easy to find on nutritional labels, and you can figure your net carbs for the day by doing some simple math.

• Cons of Counting Carbs

Just because a food item is low in carbs or has none doesn’t mean you can eat all you want without repercussions. Many nutritional experts criticize low carb diets like the Atkins diet for being too high in fat and calories. Maintaining a low carb diet doesn’t necessarily mean you are following a healthy weight loss plan.

Final Thoughts: The Debate Between Low Calorie Versus Low Carb Share the Need for Portion Control

Nutritional experts encourage everyone to learn how to portion their meals and snacks correctly. In the last two decades, food portions in America have increased so subtly that you probably haven’t noticed. While controlling your portions is necessary for a low-calorie diet, it isn’t always easy to judge a smaller portion size’s calorie content by looking at the nutritional label.

When considering the low calorie vs. low carb debate, portion control is even more critical for counting carbs because you won’t always have a nutritional label. However, it’s not difficult to memorize portions of your favorite foods to make healthy meal options. Some whole foods, like most salad greens, have negligible amounts of carbohydrates, so you don’t have to count them.

If you want to lose weight and get healthier, you have several dieting options available. When you consider low calorie vs. low carb diets, be aware of the pros and cons of each option and realize they both require some easy calculations and portion control. Before starting any diet or exercise regimen, consult your primary healthcare provider or a registered dietician.

10 Natural Treatments for Split Ends and Shiny Hair

September 20, 2020 by Power of Positivity

Do you have any grey hairs that are peeking through your hairline? Your mane will inevitably start to change as you age. The once vibrant locks will lose their color. Another thing you will see happen is those gray hairs will turn wiry, dry, and brittle. Your entire head of hair will change over time. You will begin to see your mane switch from oily to dry and unmanageable. Another problem you will encounter is split ends.

What is a Split End?

When you have long locks, it’s easy for the hair to develop split ends, which means the hair is growing an extension or splitting off. These splits are caused by damaged hair that is dry and trying to compensate for the injury.

Did you know you can have more than one split on a hair shaft? The damaged hair can split in several directions, which is commonly seen when your tresses are longer. Regular trims can help with split ends, but it’s only cutting away the problem. Your hair needs nourishment to keep it in top shape.

Collagen is natural oil produced by your body that helps keep your hair and skin looking great. These oils nourish your system to ensure that you don’t have dryness. You run into problems when you dye your hair, use curling and flattening irons, and wash your locks too frequently.

All these things will cause the oils to be stripped from the hair and result in dry tresses. Now, you could do none of those things and still have split ends, so you should take preventative measures if you want longer hair and don’t want to deal with the unsightly dry issues.

Ten Preventative Ways to Stop Split Ends Naturally

Are you ready to do something about all those splitting hairs that are dry and unmanageable? Well, here are ten natural things that you can do that will help and not hurt your locks.

Avoid purchasing these ten items at the drugstore.

1. Wash Your Hair 1-2 Times Per Week

Are you washing your hair too much? When you’re younger, you may wash your hair every day to get the style you need and keep the oil issues at bay. However, as you age, you need those natural oils to nourish your long locks.

It’s appropriate to wash your hair once or twice each week. If you find that your hair gets too oily in between washes, you can consider using a dry shampoo. Stripping the oils in the hair is the most common reason why it will become dry and split.

2. Use Natural Hair Dye

While it’s easy to go to the drug store and pick up a box of hair dye or go to your local salon, you may want to try something new with your hair. Why not use a natural hair dye like henna? It is especially crucial for men suffering from hair loss to go to this site, and learn the care techniques.

It’s not nearly as damaging to your locks, and you can get vivid colors and almost the same results. Since henna is natural, it won’t cause issues like ammonia and peroxide, which are two common ingredients in hair dye.

3. Turn Down or Off the Heated Hair Styling Products

One of the most significant ways that your hair gets damaged is from excessive heat. Some curling irons can go up to 180 degrees or higher. All that heat and pressure put on the hair shaft is drying and damaging.

Even blow-drying your hair can cause problems. You can put unique products on your mane to protect it when you are using these devices. Additionally, you can find more natural ways to style your long locks.

For instance, your hair will dry nicely in the breeze outside or when you sit in front of a fan. Also, most hair dryers have a cold setting on them, which will help to minimize the damage.

4. Deep Condition Your Hair

Depending on the state of your hair, you should be deep conditioning at least once per week. Some people won’t need to do it as often, but these treatments are great for dry, brittle hair that needs to be restored.

Get a conditioner at your local drug store or try some all-natural coconut oil. Apply a generous amount to the hair trying to avoid the scalp area if there are oil issues. Now, please pay close attention to the ends of the hair where it’s prone to breakage.

Allow the condition to sit for about an hour, then gently wash it away. Your hair will be soft and manageable.

5. Get Regular Trims

It’s your prerogative if you want long or short hair. However, long hair comes with significant responsibilities, which include having it trimmed frequently. About every six weeks, you need to get approximately an inch of hair trimmed off.

If you see split ends further up than the one inch, you should cut above that area. The goal is to remove any splitting during these trims. It seems that once they start, they will continue to multiply all over your hair. Trimming removes the brittle ends and allows the health and vitality of your hair to remain.

6. Use a Silk Pillowcase

It sounds like such a simple request, but using a silk pillowcase can dramatically impact the oils in your hair. Did you know that cotton or wool pillowcases can cause damage to your hair?

It sounds crazy, but your head is rubbing up against that pillow for eight hours a night. If it’s silk, it won’t cause near the damage as the other varieties.

7. Don’t Towel Dry Your Hair

Speaking of materials rubbing against your hair, did you know that towels can be very damaging to your tresses? It sounds bizarre, but your cotton towel can cause damage and cause hair loss. Do you have an old t-shirt hanging around the house that you could use as a method to dry your hair?

The t-shirt is softer and won’t cause damage when vigorously rubbing your hair to remove water. It’s a simple trick that will work wonders.

8. Take Collagen Supplements

If you’ve tried many methods and nothing seems to be working, you should consider adding all-natural collagen supplements to your diet. Keratin is the protein that makes up your hair, and collagen has a great deal of keratin.

When what you’re doing on the outside doesn’t seem to be working, you need to nourish it from the inside out. Another thing you can do is to make sure you get plenty of water each day.

You should be drinking half your weight in ounces, so if you weigh 120 lbs., you need to be drinking at least 60 ounces of water each day.

While that may sound like a lot of water, remember that’s only about eight glasses spread over 24 hours. You will see a dramatic change in your hair, skin, and nails when you’re getting the proper hydration in your body.

9. Use a Detangling Spray

If you notice that your hair is often tangled after you wash it, don’t rip a comb through it, trying to blast through the knots. It would help if you used a detangling spray. It will nourish the hair shaft so that each knot comes apart with ease. The more you yank and tug on your hair, the more damage you will cause.

10. Switch to a Natural Shampoo

Another thing that can cause significant issues to your hair is the shampoo you use. Many shampoos have added ingredients that are made to dry the oils and offer little moisturization. You want to remove the dirt and excess oils, but you need to leave some behind for nourishment.

Thankfully, many natural shampoos and products can help you with your dry locks. Some of the most common are:

Soap Nuts
Aloe Vera Shampoo
Castile Soap Shampoo
Rhassoul Clay
Eggs
Shikakai
Hibiscus Cleanser
Fullers Earth Cleanser
Rice Water
Besan or Chickpea Flour

There are all sorts of holistic products online and in local stores; make sure you read your labels to ensure that you’re getting no additives that can be damaging. You will find that you can keep your hair clean and healthy using nature’s products, and they will do just as good if not better than overly manufactured ones.

Final Thought on Managing Your Split Ends

Have you ever seen a person with gorgeous hair that shined and had the perfect hue? Did you ever feel jealous and wish that hair was yours? You can have the hair of your dreams with a little work and the right products backing you.

Split ends are unsightly and can cause your hair to look lackluster and frizzy, especially if you keep it long. Thankfully, you can have the long hair you want, and the healthy shine you desire by switching your routine. Don’t you want to be the envy of everyone when they see your gorgeous locks?

Therapists Explain How to Develop Your Self-Belief in 8 Easy Steps

September 20, 2020 by Kristen Lawrence

Self-belief, as the term suggests, means believing in yourself and your abilities. If you don’t have much self-confidence, it makes it hard to achieve your goals and maintain healthy relationships.

Low self-esteem can occur due to several reasons, such as:

You’re struggling with unresolved trauma or neglect.

If your parents always criticized you and didn’t reassure you very often, you probably had to work even harder to love yourself as you got older. Learning how to build self-confidence as a young adult may take time if you never knew this valuable skill as a child.

You are surrounding yourself with unkind people.

If you have friends who always tear you down or make snide comments, it may affect your self-belief. Not having boundaries and allowing people to walk all over you can hinder your confidence levels. Usually, people who have to put others down have low self-esteem and lack love for themselves, so try to remember that it isn’t about you. Also, make sure to distance yourself from these types of people and try to find positive friends.

You entertain negative self-talk.

If you continuously entertain defeating thoughts about yourself, you won’t have much confidence and may find yourself in unpleasant circumstances. Perhaps you may take jobs that only allow you to barely scrape by because you don’t feel good enough for something better. You may also get involved with relationships that invite more stress and negativity into your life.

You make bad decisions.

A few poor choices can take a toll on your self-belief. If you moved to a new city for a job opportunity and it didn’t work out, for example, it may cause your self-esteem to take a nosedive. Some people take things much harder than others, so a minor setback or a poor choice can cause them to second-guess themselves in the future.

Why do you need self-belief?

To put it simply, you need confidence in yourself to achieve goals and maintain relationships with people. Low self-esteem can affect every facet of someone’s life, from their job to their relationships to lifestyle choices. If someone holds a negative view of themselves, they may use substances or get involved in dangerous lifestyles in an attempt to numb their emotions.

If you grew up in a challenging home environment where your personality didn’t get a chance to flourish, you might consider therapy to help you develop confidence. When your upbringing doesn’t give you what you need, it usually reflects in some way in your adult life. Therefore, to have a healthy self-image as you grow up, you will need support from someone such as a therapist or a close circle of friends.

Not everyone who experiences trauma or neglect as a child will have self-esteem issues. However, studies show a strong correlation between childhood trauma or abuse and low confidence levels. Having a good relationship with yourself and believing in your abilities can help you navigate life’s challenges and create a fulfilling future. We all need some level of confidence to complete tasks and tend to our responsibilities in life.

With that said, what if you struggle with self-esteem and have no idea how to develop it? Don’t worry; we have some tips you may find helpful to get you started on your journey to self-love.

Here are eight steps to developing your self-belief:

Have an idea of who you’d like to become and what you want to accomplish.

If you have no clue what you wish for in life, you don’t know what qualities you need to develop in yourself or what steps you need to take. So, you first need to make a list of character traits you’d like to work on and goals you would like to set for yourself. This way, you have a clear idea of what direction to take your life in and who you see yourself becoming. Don’t put any limitations on yourself for this exercise; go all out and write down all the qualities you want in your highest self as well as your loftiest dreams.

You may not have confidence you can achieve these dreams in your present state, but put that negative thinking out of your mind for a few short seconds. Remember that you can accomplish anything you set your mind to – it just takes willpower and belief in yourself.

Practice positive affirmations.

If you want to achieve a more positive relationship with yourself and grow your confidence, you’ll want to include some positive affirmations in your daily routine. Before work or school each morning, write down a few motivational phrases such as “I love myself” or “I attract beautiful things into my life.” This way, you will start the day on a positive note and set the tone for the rest of the day.

You can even write them down on some flashcards and bring them with you so you can refer to them throughout the day. We all need some encouragement, and affirmations make a great way to reset your brain and prime it for positivity.

Get out of your comfort zone often.

Plenty of us get complacent after a while and don’t want to do anything to disrupt the order in our lives. However, we can’t grow unless we actively choose to experience new things and get outside our bubble sometimes. Unique experiences that may seem scary at first can help build your confidence and reveal your true potential. You can take baby steps at first, but make it a point to step outside your regular routine at least once a month.

Keeping life fresh and exciting will improve your perspective and allow you to expand your realm of possibilities.

Challenge any harmful and negative thoughts that pop into your head.

Humans have thousands of thoughts every day, most of them on repeat from the previous day. So, when you have self-defeating thoughts, remember that you don’t have to believe them. Because your thoughts are fleeting, you shouldn’t put too much stock in them. Meditation can help you remove yourself from your thoughts and gain clarity if you struggle with having a monkey mind.

Have a winner’s attitude.

Life boils down to our attitude about it. Because we create different realities based on our most prevalent thoughts, we all have varying experiences. If you want to have a more satisfying life, you should work on improving your attitude and seeing the silver lining whenever possible. This doesn’t come easily to everyone, but with practice, you can start having more positive experiences as your mindset shifts. If you believe wholeheartedly good things will happen, then they will because of the intentions and energy you’re putting out.

Encourage yourself and others.

Treat yourself like you want to treat others because the relationship you have with yourself determines all your other relationships. Hold yourself in high regard, and practice self-love and care often. None of us has all the answers to life, so don’t compare yourself to others. Everyone walks a different path in life, so focus on the one in front of you.

No matter your circumstances, as long as you show yourself kindness and love, you can achieve anything your heart desires. If you can fill your cup, make sure to give the rest to the people around you. We all need some love and encouragement to get by, so if you have any to spare, be generous!

Maintain a healthy lifestyle and practice regular self-care.

If you don’t feel good on the inside, you won’t have much energy to create a beautiful life on the outside. Confidence comes from within, so start there. Eat healthy, nourishing foods, move your body in a way you enjoy, tell yourself positive thoughts, and surround yourself with uplifting people. Also, make sure to get good-quality sleep and follow your heart when it comes to your career. If you have a good relationship with yourself, it will help build your self-belief.

Distance yourself from negative people and influences.

People who complain all the time or have a negative outlook, in general, won’t help you improve in life. Try to choose positive people and influences so you can continue to develop your self-esteem. Also, avoid watching emotionally upsetting TV programs or listening to depressing music, as these will influence your mood as well.

Final thoughts on developing your self-belief

Positive self-belief comes from the choices you make and the influences you have in your life. If you want to have more confidence, make sure to feed your mind and body well, keep positive people in your circle, and have goals for yourself. The beautiful thing about life is that we can change it in a moment’s notice. We do not have to keep stuck in a mindset or place that doesn’t allow us to flourish. As long as you continue working hard on your self-belief, you’ll never feel disappointed in life.

10 Causes of Hypertension Never to Ignore

September 20, 2020 by Power of Positivity

At some point, you’ve likely heard family members, friends, and doctors talk about blood pressure and probably hypertension. Blood pressure is a measure of the force of the blood against your blood vessel walls. This force must remain at an ideal range or it could be dangerous for your health.

Your blood pressure is determined by a test that gives the reading in two numbers. The reading is written as one number over the other, followed by “mmHg”. The top number called the systolic blood pressure should be at or close to 120. The top number, called the diastolic blood pressure, should be at or close to 80.

High blood pressure is when your blood pressure levels are too far above the normal range of 120/80 mmHg. This is dangerous, especially for an extended period, because it means that your heart is working too hard to circulate your blood through your body. “It can damage your left heart chamber and weaken the heart muscle,” says Benico Barzilai, MD, Head of Clinical Cardiology at the Cleveland Clinic.

Hypertension is completely avoidable, meaning that it’s mainly caused by lifestyle choices.

Ten Frequent Causes of Hypertension

Here are ten causes of high blood you should never ignore. And once you know them, you should avoid them.

1. Eating too much salt.

Salt is one of the main culprits of hypertension. Too much of it can cause serious damage to your heart and kidneys. Unfortunately, salt is added to almost all processed foods as well as restaurant foods these days, so it can be hard to avoid it.

As you eat salt, the sodium flows to your kidneys. Your kidneys need sodium as well as potassium to filter out toxins from your blood. However, if there is too much sodium, it can make it hard for your kidneys to filter fluid.

Think of it as a water filter that gets too clogged with impurities and can’t filter water very well. You can easily change the water filter. Kidneys are not so easy to change.

If your kidneys have trouble filtering fluid, the fluid will build up in your veins and raise your blood pressure. Eventually, it will also permanently damage your kidneys.

2. Being overweight.

It shouldn’t be a surprise that obesity causes high blood pressure. Obesity is a risk factor for most conditions and diseases. Being overweight throws off every function in your body.

Cardiovascular diseases (like hypertension) are the leading causes of mortality across the globe. The main side effect of obesity is cardiovascular diseases. To put it in simple terms, being overweight strains your heart.

Obesity causes high blood pressure in more than one way since it affects so many different bodily functions. One of the main ways is by stimulating the sympathetic nervous system (SNS) too much. This bodily system is responsible for your “fight or flight” response to stressful situations.

The SNS heightens your alertness by pushing extra glucose into the blood and extra blood into the muscles. This automatically means there is more blood pressure on your veins. For short-term moments, this is completely safe, but obesity causes this to happen long-term which leads to a sustained high blood pressure.

3. Eating a poor diet.

It’s been said time and time again that a poor diet is bad for you. It will make you unhealthy, make you gain weight, make you sluggish, and make you a whole host of other bad things. Unfortunately, high blood pressure is also a side effect of a poor diet.

The reason for this is mainly from a point that was discussed earlier – too much salt. Unhealthy foods are loaded with salt as well as trans fats (the bad fats). You already know what the salt will do.

Trans fats increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Bad cholesterol can clog your arteries causing the heart to pump harder to push blood through. This leads to high blood pressure.

4. Nicotine.

Smoking is incredibly dangerous for your heart. It can cause a combination of things on this list, essentially guaranteeing high blood pressure and dramatically increasing your risk of a heart attack or stroke. According to the American Heart Association, tobacco usage causes one-third of the deaths from coronary heart disease each year.

Smoking narrows your arteries and makes the artery walls hard. This causes major stress on your heart. The nicotine in cigarettes is the problem. It’s an extremely addictive chemical that keeps you wanting more even while it’s killing you.

5. Genetic risk factors.

Genes can play a role in whether you have high blood pressure or not. While they aren’t 100% responsible (because lifestyle choices play a bigger role over genetics), they do play a part in increasing certain risks.

One example lies in racial disparities. Though scientists and medical experts haven’t figured out why there are racial disparities among high blood pressure cases, African Americans tend to have high blood pressure more than any other race. They are also more likely to get it at an earlier age than other races.

Family history also plays a part. If your family has a long history of dealing with high blood pressure from generation to generation, there is a good chance that it will pass down to you. However, making healthy choices in life can decrease your risk, so it’s important to live as healthy as possible.

6. Being stressed out a lot.

In today’s society, it can be hard to avoid stressful situations. However, being this way can indirectly lead to high blood pressure as well as other medical problems. It’s important to keep in mind that short-term stressful situations are okay. It’s dealing with stressful situations constantly that causes the problem.

Stress causes the same effect as smoking (without the icky chemical that damages your body). It causes a surge of hormones and blood to flow in your body, leading to temporary high blood pressure. However, when stressful situations aren’t managed properly, high blood pressure doesn’t go away.

You should find healthy ways of managing stressful situations to keep your blood pressure under control.

7. Lack of exercise.

Not getting enough exercise can indirectly lead to hypertension. Exercise keeps you healthy. It keeps your weight under control, keeps your glucose levels in check, and keeps your fat and muscles perfectly balanced.

Exercise also keeps your heart healthy and helps reduce the effects of stressful situations. Knowing that exercise does all of this, it’s easy to see why a lack of exercise can contribute to high blood pressure.

Research suggests that both the systolic and diastolic blood pressure numbers of people who regularly exercise are 5–7 mmHg lower than those who don’t. More specifically, people have an immediate reduction in the systolic number after working out and this reduction persists for at least 24 hours.

8. Pregnancy.

Pregnancy can cause hypertension, even if the mother had no prior history of it before the pregnancy. After all, the mom-to-be has extra blood, nutrients, and more flowing through her veins and arteries to grow the baby. It makes sense for pregnant women to have elevated blood pressure.

There are two types of high blood pressure that pregnant women can have. The first one is gestational. This type only happens while the mother is pregnant, and it goes away when she gives birth. With this kind, there won’t be any other problems with the heart or kidney – just the elevated numbers.

The second type is preeclampsia. This type is dangerous for the mother and the baby. It happens when the mother’s blood pressure acutely spikes out of nowhere and she presents other heart and kidney problems. Preeclampsia should be taken care of as soon as possible so it doesn’t get worse.

9. Sleep Apnea

According to the American Sleep Apnea Association, it’s estimated that over 22 million people in the United States have sleep apnea. It’s quickly become an epidemic with men over 40 years old being the most at-risk group. Obesity contributes to a high number of sleep apnea cases as well.

Sleep apnea causes people to snore and stop breathing periodically while they are sleeping. This leads to a low level of oxygen in the blood. Low oxygen triggers the body’s blood pressure to rise to make up for the lack of oxygen. This, along with the interruptions in breathing, is dangerous to your cardiovascular health.

10. Diseases or disorders.

Several diseases or disorders can cause high blood pressure. When this happens, it’s called secondary hypertension. Some of these diseases and disorders are preventable because they occur due to bad lifestyle choices. Others may not be preventable. Some of the diseases and disorders (that haven’t been discussed already) include:

Lupus
Scleroderma
Glomerulonephritis
Thyroid problems
Cushing’s disease
Phaeochromocytoma
Polycystic kidney disease

Final Thoughts on Why Everyone Should Learn the Causes of Hypertension

High blood pressure is such a common problem in the United States now that many people aren’t surprised to find out someone has it. A lot of the blame can be put on processed foods and overall poor choices where health is concerned. However, no matter where the blame falls, it’s a problem that needs a lot more attention.

The causes that are listed above aren’t the only causes of hypertension, but they are the most common ones. If you’re trying to get your blood pressure under control, this list gives you a good starting point on fixing the problem. Even if you’re just learning more about high blood pressure, it gives you a good idea of the things you should avoid to keep your blood pressure at a healthy and balanced level.

12 Reasons Why You Are Not Losing Weight, Despite Your Best Efforts

September 20, 2020 by Power of Positivity

Let’s face it. It’s a lot easier to put weight on than it is to lose weight. In many cases, you may be working hard to get the weight off, and you are just not losing weight. It can be frustrating, and you may end up losing your motivation.

Don’t give up just yet.

There may be things you’re doing that (or not doing) that’s keeping the weight on, and you may not be aware of them. Read this list of 12 reasons you may not be losing weight to see if any of them are hindering you from meeting your weight loss goals.

12 Surprising Reasons Why You Are Not Losing Weight

You might be astonished to learn the roadblocks to weight loss.

1. You’re not eating enough protein.

Protein is the most essential nutrient you need when you’re trying to lose weight.

Protein helps with weight loss in quite a few ways. One study explains that the most significant help protein offers is appetite reduction. Eating a high-protein diet will make you less hungry. It’s easy to stick with a diet when you aren’t always fighting the urge to eat.

More importantly, it makes you feel satisfied. You’ll know the importance of this feeling if you’ve ever eaten a meal and, no matter how big the dinner was, you aren’t happy with what you ate, and you’re craving something else.

2. You’re eating the wrong snacks.

Snacks are a great way to curb your appetite from meal to meal, but they can be very tricky. However, snackfoods that should be healthy can have hidden fats or sugars. Snacks that may be healthy for some people may not be so beneficial for others.

One way to make sure you’re not eating the wrong snacks is to stay away from processed snacks. Even if they’re labeled as healthy, low-calorie, or sugar-free, they could be empty calories that aren’t providing you with any nutritional value.

3. You’re not eating enough.

To have a calorie deficit, many people may cut out too many calories. This can be just as bad as eating too many calories. It may seem counter-productive, but not eating enough food can be one reason you’re not losing weight.

The human body is incredibly resilient and will do what it must do to survive in challenging situations. Studies reveal that when your starve yourself, your body begins storing fat and calories like a bear that’s storing food for hibernation.

This cycle will ultimately work against your weight loss goals, so make sure that you’re eating enough, so you don’t go into deprivation mode.

4. You need to change your workout regimen.

Working out is an integral part of losing weight, but sometimes it may work against your goals. There are a few reasons this could happen.

One of the main reasons is that you’re not doing the exercises correctly. Some people don’t use the proper form or don’t push themselves in the gym. You know what they say – no pain, no gain. In this case, it’s no loss.

Another reason is that you may be doing the wrong thing. Some exercises are meant to help you build muscle. Some are geared more towards burning fat.

Building muscle is great because it helps you burn fat faster but remember that muscle is denser than fat. While you’re blasting away that fat, you may notice the scale creeping up by a few pounds.

In this case, don’t panic about not losing weight because you’ll still slim down and improve your fitness.

5. You’re not getting enough sleep.

It’s quite interesting how a lack of sleep can lead to you not losing weight.

According to researchers at the National Institutes of Health (NIH), a lack of sleep can have the same effect on your brain as marijuana. It zaps your energy, makes you lazy, and gives you the munchies.

This lack of energy means you aren’t moving as much as you could, so you’re not burning as many calories.

You’ll also be less likely to fight the urge to consume unhealthy snacks, so you’re packing on the calories. To keep this from happening, get enough quality sleep.

6. You aren’t drinking enough water.

Drinking enough water is a big part of losing weight. Your body uses water for everything, so your water intake needs to be high enough to fuel all these activities.

So, what happens when you don’t have enough water to fuel your body?

It’s the same as what happens when you don’t have enough gas to fuel your car. It sputters, and then it stops. In the case of your body, metabolic processes stop. This is everything that burns calories to function.

According to Dr. Lori Shemek, weight-loss expert and best-selling author, when you’re dehydrated, your brain can confuse thirst with hunger.

This can cause you to eat excess calories. Pair that with a slow metabolism, and it’s easy to see how low water intake can lead to you not losing weight.

7. You have unrealistic goals.

Weight loss isn’t something that happens overnight, just like gaining the unwanted weight did not happen overnight.

When you have unrealistic goals, this can quickly lead to a series of failures, which can make it seem like you’re not losing weight.

Losing weight is a race. There will be some highs and lows. One week you might drop double digits, and in the next two weeks, you may not drop anything. What worked one month may need adjustments the next month.

Set goals, but make sure you keep in mind that you may have to change the path taken or even the time it takes to reach them.

These ten food cravings explain what your body lacks nutritionally.

8. You’re taking medications that keep the weight on.

Medications can be the culprit behind why you are not losing weight at all–or you see prolonged results. According to researchers at the University of Rochester, see this list of medications that are notorious for keeping the pounds on:

Diabetes medications
Antipsychotic medications
Antihistamines
Anti-seizure medications
Antidepressants
Epilepsy medications
Opioids
Steroids
Hypertension medications
Corticosteroids
Beta-blockers
Allergy medications

As you can see, there are a lot of medications that can hinder you from losing weight. The solution could be to work a little harder.

However, if it’s interfering with your efforts too much, you may need to talk with your doctor about alternate medications.

9. You have a medical condition that makes it hard.

Like there are plenty of medications that can cause weight gain or keep you from losing weight, there are also plenty of medical conditions that can do the same thing. Some of these medical conditions can be fixed, while others can only be managed. Here are some of the more common ones:

Underactive thyroid
Cushing’s syndrome
Polycystic ovary syndrome
Peptic ulcer disease
Congestive heart failure

10. Your genetics are working against you.

It’s hard to escape from genetics. In fact, it’s impossible. Unfortunately, some people may be predisposed to being overweight, and this will make it incredibly hard to lose weight through diet and exercise alone.

According to Harvard University, about 85% of humans have thrifty genes. Thrifty genes store fat and conserve energy. These genes came in handy centuries ago when food was scarce, but these days they’re unnecessary. For some people, thrifty genes work whether they want them to or not.

People with thrifty genes may need help with losing weight. Medications, surgery, guidance from a doctor, or a combination of these things can aid in weight loss efforts for thrifty gene carriers. It’s not impossible. It’s just more problematic than the average.

11. You’re stressed out.

Stress can directly lead to weight gain despite your best efforts to drop the pounds.

Directly, stress increases the production of a hormone called cortisol. Although cortisol is beneficial when released in the right amount, extra cortisol causes a spike in blood sugar to produce a “fight or flight” response in reaction to whatever is stressing you. Once the stressor is gone, your blood sugar drops, making you hungry. You’ll probably crave unhealthy foods and, since you’re exhausted from the “fight or flight” reaction, you’ll be more likely to give in to inadequate nutrition.

12. You have a negative mindset.

Your mental energy and physical energy are connected. Your thoughts, feelings, and beliefs can affect how your body feels and reacts. If you have a negative mindset about losing weight, your body may respond by not losing weight.

You must remember to be optimistic about your weight loss goals. Even when the journey seems challenging, remember that positive thinking will yield positive results.

Final Thoughts on Reasons You Are Not Losing Weight

If you’ve been working hard towards losing weight but haven’t been successful, don’t give up on your goals. There could be any number of reasons why you are not losing weight. In most cases, a few minor tweaks to your routine could give you incredible results.

The twelve reasons above are a great starting point to find out why you aren’t dropping the weight like you want to. There is a good chance that you’ll find the problem in this list so you can come up with a solution. With a lot of positive thinking and a little bit of extra effort, you’ll soon start shedding those unwanted pounds.

School Counselors Explain 5 Signs A Teen Is Under Peer Pressure

September 20, 2020 by Power of Positivity

Peer pressure is commonplace today, especially among teenagers. The pressure can come from verbal or nonverbal influences. Additionally, a little bit of external force can be a good impact, or it can have a detrimental effect.

Since this is such a powerful influence in your child’s life, it’s something that you need to understand to help them. Under the control of this pressure, your child can make bad decisions that can cost them dearly. How does peer pressure affect your teenager, and how do you, as a parent, know when to step in and help?

Let’s assume your child suddenly takes an interest in working out at the local gym to bulk their muscles. This once couch laden teen has joined a group of kids at school who want to better their health. In this scenario, the influence of others is positive because your child is making changes to better their body.

Now, what if your child is caught smoking cigarettes or vaping behind the school with her friends? She felt the pressure from others to do something that can have a detrimental effect on her health.

Yet, she willingly did it because she succumbed to the urgings from others to try something new and dangerous. It’s easy to see that peer pressure can have different effects on your teen, but why is it such a powerful influence?

The Power of Suggestion

Your child goes through various developmental phases as they grow. As a baby, your son or daughter learned that you would take care of all their needs, and they trust you. However, when children reach their teenage years, they try to break away from your influence to form a sense of self.

Your child no longer holds your values in the same light as they did before, as now, they are more inclined to listen to their peers. Your kid needs to fit in at school. Teenagers are at a developmental stage where friends are of the utmost importance, making them more influential than you.

Why is Peer Pressure so Nerve-Wracking?

Let’s assume that your daughter is very wasteful and likes to litter. If she starts hanging with a group of earth-conscious friends, they will pressure her to change her ways. She may change and begin to recycle, picking up any trash she sees lying on the ground, and stop her wasteful habits.

In this instance, the social pressure she feels has influenced her to make positive changes. However, when you find a vape kit in your son’s backpack, you are sure that peer pressure is the invisible enemy you fight. He’s making a very destructive choice.

He knows that smoking and vaping can be harmful to his system. While his brain can register the danger, he can’t comprehend the risks he puts his body in at this point. As your children are growing, their brain is still incredibly young, and you should think of it as a work in progress.

Your teen is going to seek new experiences as they grow and develop, but their brain can’t rationalize what they’re doing. Young people have a higher need for stimulation more so as they age. Inadvertently, new, exhilarating, and powerful encounters many times, transform into high-risk actions.

It’s difficult for a parent to deal with a child who is continuously seeking new stimulation. You won’t always be there to prevent them from doing crazy things or stop their friend’s suggestions to do something dangerous, just so they can “have fun.”

While painting graffiti on the local restaurant wall may seem like a bad idea, the gratification and temptation to “live a little” causes them to ignore the consequences.

5 Signs Your Teen is Dealing with Negative Peer Pressure

Regardless of all the people around your son or daughter, you’re still a powerful influence. While it appears that they are rebellious and not listening to what you have to say, they hear you. Now, whether they listen or not is another story.

It’s essential to stay involved in their lives so that you can help them make better choices. How do you know if your child is under peer pressure and may need help? Well, here are five warning signs to indicate an issue.

1. Sleep Habits Change

Sleep habits naturally change as your child ages. They will sleep more than ever when they hit those puberty years. However, when your child feels pressure from those around them, they can either sleep too much or too little.

You may notice signs like dark circles or bags under their eyes if they aren’t getting enough sleep. You may see their social media time increase as they are on it all night. If they are sleeping too much, you may have problems getting them out of bed or doing things they once loved.

These alterations in behavior can develop into depression if it goes on for too long. You must be careful because of peer pressure and bullying walk a fine line in some instances.

2. Loss of Appetite

Have you noticed a change in their weight? Are they eating too much or too little? A loss of appetite is not uncommon with someone who is under pressure or strain. If their weight plummets or takes a dramatic increase, then it could be a sign that there is emotional upset going on.

3. Moodiness

What teenager isn’t moody? However, you know your child better than anyone else. Hormonal fluctuations can cause Their moodiness, or it can be caused by being unhappy, not eating right, and not getting sufficient sleep. If you can’t even say “good morning” without them biting off your head, then you should investigate further.

4. Withdrawn

Social isolation is a big thing for teens as they develop and change. They may be socially withdrawn from the family and prefer to eat their dinner in their bedroom alone.

However, when you only see them for a few minutes each day, even though they don’t leave home, it’s a warning sign. It would be best if you interact with your child on some level each day.

5. They Have New Friends

Is your teen running with a new crowd? Usually, if there are significant changes in behavior or they become risk-takers, then new friends may be at the crux of the issue. If you’ve noticed that the friends they’ve had since elementary school don’t come around much anymore, you should question their absence.

A new crowd can bring about either a positive or bad influence. Consequently, if you see any of these signs that something is amiss, you can assume that the new friends aren’t the best of characters.

Here is what teenagers who inflict self-harm are trying to tell you.

Common Peer-Pressured Activities

Your child may be a level-headed person that uses common sense to make decisions. Sadly, when hormones begin to rage during puberty, they can be an emotional wreck and make questionable choices. They will push the limits as they try out new personas. Never assume that your teenager is immune from the influence of peers; they just need your positive influence to be stronger.

You know your child better than anyone, and you know if he or she is a leader or a follower. Some teens won’t be swayed by temptation, while others will follow their friends to say and do just about anything. It would help if you were on guard, and here are the five most common things your teen will feel pressured to do.

1. Shoplifting

Remember, teens need to feel an adrenaline rush. They may not need to steal that candy bar at the store, but it gives them the “rush” to do something dangerous. If your child has developed “sticky fingers,” then it could be a sign of pressure from peers.

2. Sexual Encounters

Since their hormones are raging and they are going through puberty anyway, it’s not uncommon for them to have sexual encounters. Sadly, they can use sex as an outlet for their frustration, which can lead to teen pregnancy. Parents need to be observant of abnormal sexual promiscuity as it can get teens in trouble.

3. Smoke, Vaping, Trying Drugs

You may remember smoking in the bathroom when you were in high school. Times change, but some problems remain the same. Smoking, vaping, and trying drugs is the number one temptation that your child will feel pressure to do.

4. Engaging in Risky Behaviors

Life is all about taking chances, but it may cause them to take more significant risks when it comes to the uncertainty of the teenage years. If you’ve noticed that your child is engaging in downright dangerous activities, outside influence could be blamed.

5. Bullying

If one teen starts picking on a peer, then others will jump on the bandwagon. Bullying is never okay, but your child may feel outside influences to torment or taunt another student.

IKEA’s Bully a Plant project proves the power of positivity can alter an outcome.

Final Thoughts: Prepare Your Teens for Peer Pressure Before It Happens

It’s essential to keep the communication lines open with your teenager. If you see any changes in behavior such as inappropriate language, clothing style alterations, social isolation, or disrespectfulness, then you need to keep an eye on them and their friends.

The truth is that if you keep a close relationship with your child that you can usually quickly spot problems and help steer them back in the right direction.

12 Daily Positive Thoughts to Motivate You to Do Your Best

September 19, 2020 by Power of Positivity

There is power in using positive thoughts throughout the day. Research has proven that there are both mental and physical benefits of an optimistic mindset. People who tend to keep on the sunny side have better self-esteem, more confidence, and they are usually motivated and in a good mood.

Did you know that having at least one positive thought each day can dramatically impact you? You care about your health. What if your ideas could affect your heart, blood pressure, and other conditions caused by stress? It sounds too good to be true, but it’s factual.

You can help keep conditions like high blood pressure and diabetes at bay by merely altering your mindset. Some folks think that you must get rid of your problem or have a perfect life to find an inner smile. However, nothing could be further from the truth.

You can learn to find joy and peace, no matter what’s going on outside. When you tend to be positive, then you see things in life to keep you focused on the good things around you.

Sure, it’s easy for you to focus on your problems, negative experiences, or wrong things. However, when you switch to positive thinking, you commit to using your challenges as fuel to drive you to be a better person.

You will notice that it is hard because when you are trying to have positive thoughts, there will always be someone around you trying to be negative. It’s easy to have setbacks and try to switch back to the old mindset. Thankfully, here are some tips that you help you to start having positive thoughts every day.

1. Always Make Time for Humor

There are plenty of funny things that happen around you each day, but you might miss them if you’re caught up in a negative mindset. Try to see the humorous side in things even when they look bad.

Remind yourself that even though it was so embarrassing that you fell down the stairs today and could have got hurt, it made for a great story around the dinner table as you can look at the event and laugh rather than cry.

2. Control Your Mornings

Are your mornings chaotic and a jumbled mess? Did you know if you start your day in chaos, then it’s likely to continue that way? It would help if you had plenty of time to prepare and be up early enough to make sure it’s a good day.

It’s hard for some people to have positive thoughts when they would rather sleep a couple more hours. Start by using positive affirmations and say things like, “Today, I will have a good day.” You will be amazed at how different your life will be when you start each day on the right foot.

3. Don’t Judge

It’s easy to fall into a pattern of judging other people. However, you can’t let yourself get sucked into this malicious trap. It would be best if you learned that everyone is human and infallible.

Don’t be so eager to point fingers at others because it not only is a negative mindset, but it also sets yourself up as superior, which you are not. Remember that everyone is fallible, and you just saw a moment of weakness from someone else.

4. Never Compare Yourself to Others

It’s easy to look at your neighbor’s new car and be a bit jealous because it’s better than yours. You’re human, and you can’t help but be a bit envious. You work just as hard as her, and why shouldn’t you have a vehicle like that?

However, when you compare yourself to others, you are setting yourself up for failure. Be thankful for the blessings you have and have a grateful heart. Gratitude will go a long way in life and keep your positive thoughts on track.

5. Tune Out the Haters

There are always going to be grumbling people in your path. They are mad when it’s too hot, mad when it’s too cold, and they never seem to have anything nice to say. You don’t have to feed into this negativity. You have the power to tune them out and never join in on the conversation.

6. Take Chances in Life

Carpe Diem! If you don’t take chances in life, then you will live with regrets. The “what if” questions can drive your mind crazy. Don’t be afraid to try that new job or go on a date with a new love interest.

You are holding yourself back for fear of failure. You may ask yourself if you will stumble and fall. However, what if you fly? Sometimes you must take the chance and jump.

7. Know that All Things End

Just as all good things come to an end, so will the storms you face in your life. There is a starting and ending point for everything. You may be in a season of financial demise, but remember that this too shall pass.

While there are rainy days with plenty of thunder and lightning, there are always those sunny days that make everything seem better.

8. Don’t Do Things to Satisfy Others

Are you a people pleaser and go out of your way to make others happy? Well, stop it right now! You will get nowhere in life by putting yourself out in the hope of pleasing someone else.

You are feeding negativity into your spirit when you take on more than what you can handle. How can you have positive thoughts when you’re doing something you hate. Learn how to say “no” and take control of your life.

9. Get Rid of Things That Bring You Down

If you don’t like your job, then you should quit. Other jobs will be more exciting, pay better, and bring you some sense of happiness. Life is too short to be caught up in things that make you miserable.

Does your marriage uplift you or bring you down? It would help if you were with a partner who makes you happy, not sad. True love should awaken the soul and set afire down inside. It doesn’t make you see red with anger and feel horrible bout yourself. Fix the things that bring you down, and it will change your whole outlook.

10. Stay Focused on the Good

You will have many things that will come against you during the day to tear you down. There are always obstacles and roadblocks that you must endure. No matter how hard life tries to get at you, keep, those positive thoughts coming.

When you stay focused and make a commitment to remain optimistic, then you won’t let the pessimistic things that come along detour you.

11. Count Your Blessings

Maybe you feel down on yourself because you haven’t counted your blessings. It’s easy to get in the mindset of failure when you are constantly comparing your wealth with someone else. Stop ruminating about all the wrong things and the material possessions that you don’t have in life.

Instead, it would help if you focused on the things that you do have. When you are grateful, the universe will entrust you with more. Count your blessings, no matter how small, and you will see how it will change your entire day.

12. Help Others

To keep those positive thoughts flowing, look around every day, and find someone to help or bless that day. Maybe you buy coffee for the people in line at the donut shop, or perhaps you let someone go ahead of you in line at the DMV.

These little acts of kindness put positive things out into the universe. Karma will come back to you, though that shouldn’t be the motivation for doing good. You have an opportunity every day to make an impact on yourself and others, so you need to utilize the chances you’ve been given.

Final Thoughts on Keeping the Positive Thoughts Going

Listen, there are plenty of things that go wrong in a day or your life that you can ruminate about. If you start making lists of all the wrong things in your life, you won’t even think about all the right things.

When you have thoughts that try to tear you down and make you feel less than others, you need to counteract that negativity with positive thoughts. Sure, you may not have the perfect body, the most excellent car, or the most prominent home. Thankfully, you have a healthy body, a nice vehicle to drive, and a place to lay your head at night.

By merely altering your mindset a bit, you can help keep your heart healthy, your blood pressure in check, and ensure you stay mentally strong. What can you do to make a difference in your life and those around you? Grasp that philosophy, and it will change your life.

10 Ways to Overcome Broken Heart Syndrome

September 19, 2020 by Power of Positivity

Almost everyone on Earth knows what it feels like to be heartbroken, but not everyone realizes there is a condition that doctors call broken heart syndrome. This syndrome is a temporary heart condition and is brought on by stress and extreme emotion. It can sometimes be caused by physical illness or surgery, but it is not as expected.

Broken heart syndrome can sometimes be mistaken for a heart attack because it brings on sudden chest pain. The other symptom of this syndrome is shortness of breath, which is also a sign of a heart attack. With these frightening symptoms, it is easy to see why it is often confused.

It only affects a part of the heart and interrupts it’s pumping function. Generally, this syndrome will fix itself after a couple of days but can sometimes last for weeks.

Although its cause is unknown, it is believed that stress hormones such as adrenaline are part of it. Researchers have discovered that the arteries temporarily restrict during it, as well. It most often happens after an extraordinarily physical or emotional situation occurs.

Should you have any of these signs or symptoms, do not hesitate to seek help. It is better to err and be cautious! A potential heart problem is not a concern to take too lightly!

Ten Ways to Overcome Broken Heart Syndrome

Are you struggling with broken heart syndrome? Try these tips for at-home care.

1. Manage Your Stress

Since broken heart syndrome occurs after severe stress, learning how to manage it can help. Find some new things to do that help you relax and think clearly. This could be going for a walk or run, writing in a journal, or anything else that enables you to cope.

Anytime you feel the pain, turn to your healthy stress management solution. By doing this, you will be able to keep the overwhelming feelings from becoming something more serious.

2. Practice Deep Breathing Techniques

There are many kinds of deep breathing methodologies. They all can help you relax and regroup after a stressful situation. When you are smack dab in the middle of a painful episode, deep breathing can help you overcome it.

Some of the deep breathing techniques that help with stress include:

belly breathing
roll breathing
morning breathing

The University of Michigan goes over these breathing techniques in detail. They also explain how each one works to relieve stress.

3. Exercise

Exercise is known to help relieve stress and mend broken hearts. Any type of activity will help but running, swimming, walking, and kick-boxing will all offer relief immediately.

This is because it increases your serotonin and norepinephrine and stimulates the brain to help with nerve cell growth. It also makes you feel like you’re taking charge of your mind and body, leading to further benefits psychologically.

Yoga also offers immediate relief, but not due to the physical aspect. It allows you to both focus your mind and slow your heart rate. The best thing is that it can offer relief from even thinking about your pain.

4. Find a Way to Be Hopeful

Always believe that there is happiness coming your way. Know that like will get better, and you will feel happier. Believe that the ache you are feeling won’t last forever and that you will be able to move on.

Hope for a happier time where you can be excited about the small things. There will come a time when you look forward to doing things and spending time with people you love. If you can be hopeful in this way, it can help you overcome this syndrome as hope brings peace and calm.

All bad things end, and you never know when that day will come for you. It’s likely sooner than you think. So, hold on to hope and stay healthy as you go through it.

5. Meditate

Meditation is a type of mindfulness activity. It can help your thoughts flow freely and more clearly, which will give you clarity on what to do next. This will also help you release the power of your feelings as you come to terms with them.

Practicing meditation can give you the strength you need to see this syndrome through. After regular meditation sessions, you will notice your confidence and sense of self-worth increase.

6. Accept the Situation and Allow Yourself to Grieve

Ignoring the situation that caused your pain won’t help, and neither will ignoring your emotions. Spend time acknowledging and thinking about the painful things. It will be challenging, but it is necessary if you want to overcome and move on.

Everything great in life takes working through obstacles and unexpected hardships. This is another one of those times. To overcome and be happy again, you have to work through the obstacle standing in your way.

By allowing yourself to think about and accept the finality of it, you will be one step closer to happiness. You’ll become stronger because of It.

You will cry and become angry during the process, but it will be easier sooner than you think. Studies show that tears remove toxic substances and reduce stress, so cry all you need to. If you don’t go through this, you may not heal for a long time.

Remember that avoiding the situation will only make the pain worse. If you find yourself avoiding the grieving process, you need to take time to think about the situation. Some examples of avoidance include these scenarios:

overworking to take your mind off it
substance abuse
starting another relationship quickly
pouring all your energy into something else
overeating when you are sad
isolating yourself

7. Help Someone

When you are hurting, you will feel better if you make someone else happy. It takes your mind off of the negative and helps you remember that happiness does exist. Plus, reminding yourself that you can make a difference in the world will boost your self-worth and confidence.

Helping others can also help strengthen positive relationships, and it can help you form new ones. Meeting new people and spending time away from people who remind you of your pain helps with getting past it.

8. Find Something to Make you Laugh

Laughing makes you feel a little better, no matter how much pain you are feeling. It reduces the stress hormones from your body, such as cortisol, adrenaline, and dopamine. Additionally, it raises the level of hormones that increase happiness, such as endorphins.

Laughter can also help with an emotional and physical release, which is much needed when you are heartbroken. This is an excellent way to let go and get some of the emotions out. It’s also a useful way to forget about the pain you are feeling.

Another benefit of laughing is that a giggle can make you more lighthearted. It will help you see your obstacle as a challenge to accomplish instead of something to ruin your life. This allows you with being positive, and it will ease some of the negativity you are experiencing.

9. Figure out the Trigger and Remove It

If something is making you, this is upset. It’s essential to remove the trigger from your life. Releasing the catalyst may be painful at first, but it’ll get more comfortable. Do what is best for your well-being so that you can get past the pain.

This may mean removing certain people or places from your life. It could also mean building a new life with new friends and events. Starting new can be the most significant step towards moving forward.

Leaving the trigger in your life will only cause an endless cycle of being heartbroken. It isn’t fair to do that to yourself, and you won’t ever be able to heal from it. Eliminating the trigger is essential if you want to overcome broken heart syndrome.

10. Seek Professional Help

You have to talk to someone about your feelings, or you won’t be able to get past them. If you can’t speak to a close friend or family member, you may want to seek professional help. Sometimes, even if you have a loved one to talk to, it may be easier to express your deepest thoughts to someone neutral.

Speaking to a mental health professional can guide you through the problem positively. You will learn new coping techniques and be able to think about what is causing the pain.

Examples of Events That May Cause Broken Heart Syndrome

a sudden and unexpected drop in blood pressure
severe illness
surgery
stressful medical procedures
intense pain
violent situations
asthma attack
hearing bad news
being in an accident
losing a close friend, loved one, or pet
having an intense argument
losing money or assets
being extremely scared
speaking in public
sudden surprises, good or bad

Final Thoughts on Ways to Overcome Broken Heart Syndrome

Broken heart syndrome is painful, and it can be hard to overcome if you don’t know how to. You can’t get caught up in a cycle of avoidance or putting yourself in situations that may trigger pain. Instead, you have to think about your well-being and health and decide to remove the trigger and move on.

Hold on to hope and take the necessary steps to find happiness and relaxation again. Things will get better if you take care of yourself. You are strong enough to overcome being heartbroken, and you will only become stronger because of it.

10 Home Remedies for Joint Pain and Arthritis

September 19, 2020 by Power of Positivity

Arthritis, and the joint pain that comes along with it, is a condition that affects millions of Americans each year. The best defense that the medical world has against it is to over-prescribe chemical-filled pain medications. While these medications work, they can be dangerous and can have debilitating side effects.

Home remedies are incredibly useful and are a great alternative to medications. In most cases, they cost less than medicines, and some of the activity-based treatments can be a lot of fun. Below are ten home remedies that are proven to beat joint pain from arthritis.

Ten Ways to Rid Yourself of Joint Pain at Home

1. Do yoga.

Yoga is like an exercise from heaven. It helps to relieve so many ailments, including joint pain. You’ll even reduce the stress that comes with dealing with the disease. Plus, it’s easy to get started, and you only need minimal gear to do it in the comfort of your own home.

Yoga has excellent poses and stretching routines that will work out those achy joints. At first, it may be slightly painful when you start, but if you start with beginner poses and stretching routines, it can be manageable. As your pain get better, you can work your way to more advanced poses and continue stretching out those achy joints until your arthritis is at bay (at least for a while).

2. Eat the right foods.

You are what you eat, so if you eat foods that cause inflammation, you’ll be an achy, inflamed person. It seems simple, but you may be unaware that some things you eat are aggravating your arthritis. You should adopt an anti-inflammatory diet.

A plant-based diet is a great choice. Fruit and vegetables provide antioxidants that fight against inflammation. This tip doesn’t mean you have to become a vegetarian. Eliminating red meats and increasing plant-based foods could be an excellent place to start.

Stay away from processed foods, added sugars, and trans fats. These foods will aggravate inflammation. They’ll also expand your waistline and cause several other health problems.

3. Go for a swim.

Swimming is a great way to relieve joint pain or almost any kind of health problem for that matter. Not only does it provide much pain relief, but it’s a great way to exercise, and it’s fun. You could even turn it into a family or friends outing.

One reason swimming is so effective at relieving joint pain is that the water supports 90% of your body weight. Getting weight off your joints (discussed further along in the article) dramatically reduces pain.

This sport makes it perfect for people with mobility issues because they don’t have to deal with the pressure of moving around all their weight. It’s also a reason that going for a swim is used as an exercise for morbidly obese people who suffer from joint pain.

4. Stay hydrated.

This is an easy tip since you are supposed to stay hydrated anyway. At least 60% of the human body is made of water, so you need a lot of it to stay alive. Fortunately, drinking water can help relieve your joint pain.

Drinking water helps to keep your joints pliable and fights against stiffness. The stiffer and drier your joints get, the more they will hurt. You may get to a point where it hurts too much to use them at all if you are dehydrated for extended periods.

Drink plenty of fluids, mainly water. It’s excellent for your joints and your overall health.

5. Try meditation.

Meditation provides you with mental relief from your achy joints. It’s been proven that the mind and the body are connected, so mental relief can trickle down into your body and make those joints less painful. It’s essentially “thinking” the pain away.

Studies show that Mindfulness-Based Stress Reduction (MBSR) is the best form of meditation for reducing arthritis. Essentially it’s about recognizing the pain and, instead of associating a negative thought with it, you acknowledge it and let it go. Negative thinking makes the problem worse, so MBSR teaches you to push those negative thoughts away.

6. Cannabidiol supplements help.

Cannabidiol (CBD) is a compound found in the cannabis plant. It only contains small, negligible amounts of THC, the substance that gets people high, so it is often used for medicinal purposes. In some people, CBD helps to relieve pain from many ailments, including arthritis.

The use of CBD is still being researched by scientists. While there isn’t any conclusive evidence yet, it’s hard to deny the millions who’ve gotten relief from it. Plus, it’s a natural substance, so giving it a try won’t hurt.

Cannabidiol supplements are widely available in the form of oils, tinctures, and more. It doesn’t matter which way you try because one isn’t necessarily better than the other.

In addition to oils and tinctures, CBD is also available in the form of flowers, vapes, and pre-rolls. CBD flowers are a popular choice for those who prefer a more natural experience, as they are the raw, unprocessed form of the plant.

These can be smoked or vaporized, offering a quick and direct way to feel the effects. Vaping is considered a cleaner alternative to smoking, as it reduces the harmful byproducts produced by combustion.

If you’re in the area and interested in exploring these options, this DC dispensary, High There, offers a variety of CBD products, including flowers, vapes, and pre-rolls.

Whether you’re new to CBD or a seasoned user, you’ll find a wide selection tailored to your preferences, allowing you to choose the method that works best for you. These products provide an easy and enjoyable way to incorporate CBD into your wellness routine.

7. Lose weight.

As mentioned in the section about going for a swim, getting the weight off your joints is a great way to get pressure off your joints. This relieves pain.

Losing weight isn’t going to be a fast solution. It’s going to take an incredible amount of effort, considering that you have to deal with the pain while you’re losing weight. It’s recommended that you use some other remedies along with the weight loss to ease your problem until you get to your desired weight.

If you’re already at an ideal weight, this may not be the remedy for you. However, don’t give up. There are plenty of others you can try.

8. Try hot and cold therapies.

Hot and cold therapies have been used forever to relieve pain. They’re two of the oldest remedies in the book. They’re so effective that trainers and therapists for professional athletes often use hot and cold therapies for their clients. There are a few tips for applying hot and cold treatments that you should follow:

For arthritis, heat is the best choice out of the two. It encourages blood flow to the area. This promotes muscle relaxation and is better for chronic pain.
If your joint pain is acute, cold treatment is best if applied within 48 hours. It reduces blood flow to the area, which slows down inflammation.
Never apply ice directly to your skin.
Never apply extreme heat directly to your skin.

9. Herbs and spices can help.

As a part of your anti-inflammatory diet, you should incorporate certain herbs and spices. They have been proven to have anti-inflammatory properties, which help to reduce pain. Plus, they’re inexpensive, and many of them taste great in foods and drinks.

Some of the best herbs and spices to use for reducing pain include:

Turmeric – the anti-inflammatory agent in turmeric is curcumin. Turmeric is excellent in curries, soups, and vegetable juices.
Maritime Pine Bark – the anti-inflammatory agent in this, is pycnogenol. It’s one of the most potent antioxidants around and is also great for reducing blood pressure.
Boswellia serrata – also known as frankincense, this is a common herb that’s used to treat inflammation and arthritic pain. You can take the extract as a supplement.
Green tea – green tea is excellent as an anti-inflammatory agent. If you don’t want the caffeine spike, you can get the decaffeinated version.
Black pepper – the anti-inflammatory agent is piperine. Not only does piperine give black pepper it’s kick, but it reduces the perception of pain.
Chili peppers – this spicy choice has capsaicin as the anti-inflammatory agent. The agent is also what makes the pepper hot. There are a plethora of dishes you can use chili peppers in.

10. Treat yourself to a massage.

A massage is a great way to relax, relieve pain, and forget about all your medical troubles for a while. A day, or even an hour at a spa or massage parlor, can put your mental and physical health in a positive spirit. Positivity melts away the pain.

Christopher Moyer, PhD., a psychologist at the University of Wisconsin, stated that the scientific world doesn’t quite understand how a massage relieves pain. However, there is no denying that it does. It reduces the production of cortisol (a hormone from stress), the production of inflammatory cytokines, and lowers blood pressure.

When getting a massage, make sure you are visiting a licensed massage therapist for the best results. You’ll also want to be cautious if you have a severe bone or muscle damage, or if you have brittle bone syndrome.

Final Thoughts on Home Remedies for Joint Pain

Arthritis is a challenging condition to deal with on a day to day basis. It can be relentless and can severely impact your quality of life. Getting relief from arthritis is an absolute necessity.

There are plenty of medications on the market that a doctor may prescribe for pain relief, but these medicines can be harsh on your system or create even more medical problems than you had in the first place. Plus, they taste horrible, and it can be frustrating having to swallow tons of pills every day.

Using home remedies – natural alternatives to the chemicals in medications – is the safest way to get pain relief from arthritis. Some of them may take a little more effort than popping pills, but it’s much safer. The list above has great tips for home remedies, so you won’t lose anything by giving at least a few of them a fair chance.

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

You’re struggling with unresolved trauma or neglect.

You are surrounding yourself with unkind people.

You entertain negative self-talk.

You make bad decisions.

Have an idea of who you’d like to become and what you want to accomplish.

Practice positive affirmations.

Get out of your comfort zone often.

Challenge any harmful and negative thoughts that pop into your head.

Have a winner’s attitude.

Encourage yourself and others.

Maintain a healthy lifestyle and practice regular self-care.

Distance yourself from negative people and influences.

Every day is a day to shine. Shine on!