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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.

Science Explains If It’s Better to Eat Before or After a Workout

September 19, 2020 by Power of Positivity

To eat or not to eat, that is the question on many fitness enthusiasts’ minds. Are you still baffled as to whether you should eat before or after working out? Many experts say that there’s no easy answer because it depends on the person.

Do you exercise as soon as you get up, or do you wait until the evening? That’s a factor to consider for your food choices during the day. How your body will respond is based on whether you eat before or after your workout.

Some people prefer to wait until after exercising to refuel their bodies, called a fasted workout. If you have a bite to eat before you hit the gym, it’s known as a fed workout. Before you make your decision, here are some points to consider about each option.

Eating Afterwards: Fasted Workout Pros

Here are the benefits of a “fasted workout.”

Fasted Workouts Allow Your Body to Burn Fat for Fuel

Think of your body as an automobile. Instead of gasoline, your body is fueled by carbohydrates and body fat. When you eat, your body breaks the food down and converts the fat to triglycerides and the carbohydrates like sugar and glycogen. The triglycerides are stored in your fatty deposits, and the glycogen is stored in your muscles and liver.

If you eat a meal before you work out, your body will use the carbs from that food for immediate fuel. Your blood glucose and levels will also be higher after you eat. Fasting workouts make your body use its fat reserves for energy, meaning you will burn more fat.

Fasted Workouts May Help You Avoid Indigestion

Maybe you’re one of those people who feel queasy while trying to exercise after eating. If you do a fasted exercise session, you may not get the usual nausea and indigestion. Meals heavy in carbs can also give you that groggy feeling similar to where you stuff yourself at the Thanksgiving table.

Fasted Workouts May Stop Exercise Procrastination

How many times have you been determined to get up a half-hour earlier in the morning for your exercise routine? Maybe you’ve been intent on doing a workout right after work, instead. Deciding when to eat and when to exercise can make a big difference in following your goal.

Before you plan your time slot for exercising, think about your usual mornings at home and your days at work. You wrestle the kiddos out of bed, make sure they are ready for school, feed them breakfast, and rush them out the door to catch the bus. Then, you grab a health shake and hope you make it to work on time.

While running back and forth at the office, you may be tempted to grab something not-so-healthy from the vending machine. Maybe you eat lunch while trying to finish emails or make important phone calls. No wonder you procrastinate working out after work.

Instead, you might consider a fasted workout in the morning, even if you need to set your alarm clock to get you up earlier than usual. Did you know that exercise can make your body produce hormones that boost your moods and performance? Not only can you burn some extra body fat, but you’ll have a jump start on your day.

Cons of Fasted Workouts

Here are a few reasons a fasted workout might not work for you.

Less Energy During a Session

Knowing when to eat is a vital tool for working out. You may do your best when you eat before exercising. It may boost your energy and help you have a more productive session.

However, exercise regimens must be tailored to the individual. Are you one of the many people who notice a less intense workout if you don’t eat beforehand? Many individuals experience this energy droop.

For an optimal training session, your body needs glucose for its fuel mix. If you don’t have some available in your bloodstream at the time, your body must tap into your reserves that are stored as glycogen in your muscles.

What if you don’t have enough glycogen in your reserves? Then, your body will turn to its fat reserves for energy. Unfortunately, fat isn’t oxidized as quickly as carbs (glycogen) in your body, so your exercising performance may be lackluster.

Your workout intensity will also help you decide when to eat. The average person doing a 30-minute session a day may not have an issue with fasted workouts. However, you may not reach peak performance for high-intensity training without a pre-workout meal.

Low Blood Sugar

If you are following an exercise routine, you are also probably maintaining a healthy diet. Are you trying one of the many diets that encourage a low-carb and high-protein intake? You’ll have less glycogen stored in your muscles, so your body won’t have the extra fuel it needs for a workout.

In this case, fasted workouts can cause a sudden drop in your blood glucose levels, and you may feel groggy and nauseous. You may even be tempted to binge-eat. If this is your experience, a fasted workout may not be the best option for you.

Eating Before: Fed Workout Pros

Here are some great reasons to opt for a fed workout.

You’ll See Fewer Drops in Blood Sugar

Do your blood glucose levels drop significantly before eating? A fed workout may minimize this condition. Knowing when to eat when you have an insulin sensitivity is essential for your health and your workout success.

You Will Have More Energy for Workouts

It stands to reason that if you want energy and strength for an optimal workout, you need fuel. Having a small meal before your exercise session will provide your body with protein and carbs to burn. You’ll notice that you can exercise harder and longer.

Deciding when to eat for the best workout can make a difference in how many calories you burn. A pre-workout meal may help you sustain longer sessions and lift heavier weights. These benefits can result in burning more fat and sculpting a leaner body.

Preserves Your Muscles

Muscle preservation is an essential component of strengthening and toning your body. Did you know that some people lose more nitrogen during a fasted workout than a fed one? Nitrogen is critical for processing protein that builds and maintains healthy muscles.

Helps Burn More Calories After Your Workout

Did you know that your body continues to burn calories after you finish an exercise session? You are breathing harder and inhaling more oxygen, which burns more calories for a bit. This process is called excess post-exercise oxygen consumption (EPOC), which isn’t inhibited after a fed workout.

Fed Workout Cons

Here are some reasons that you might to skip the “fed workout.”

Need to Give More Thought to Your Snack

If you opt for a fed workout, pay close attention to what you consume. Skip milk, high-fiber, or high-fat foods, as you could get a stomachache if you work out after eating these. The Mayo Clinic suggests a smoothie, a piece of fruit, an organic energy bar, or a half of a peanut butter sandwich as great options.

You Might Feel Sluggish

Many fitness enthusiasts report feeling sluggish after eating, losing the motivation to work out after a meal.

Additional Tips on When to Eat in Relation to Your Exercise Sessions

Knowing what to eat for an optimal workout is just as important as knowing when to eat. Not all foods are created equal. If you decide that a fed workout is best for you, consider these points:

• Stay Hydrated

You lose a lot of water during a heavy exercise routine, so you should consider drinking some before you start. Keep plenty of water handy for during and after the workout. Some trainers also recommend sports drinks to replace essential electrolytes.

• Eat Some Carbs

Your body must have a certain amount of carbohydrates for energy and survival. Complex carbs are best for your pre-workout snack or light meal. Try steel-cut oatmeal, a slice of whole-wheat toast, a piece of fruit, or a low-sugar/low-fat energy bar.

• Try a Protein Shake

For a healthy boost of protein, you can’t beat a tasty protein shake or a fruit and protein smoothie. Protein shakes are quick and easy to make. You may also enjoy a small handful of nuts, low-fat Greek yogurt, a boiled egg, or a lean slice of turkey.

What Should You Eat After a Workout

Do you do well with a fasted workout? It would help if you had some nourishment as soon as your session is complete. Rehydrate your body and replenish your electrolytes with water or a sports drink. Then, have a light meal or snack that’s high in complex carbs and protein.

If you choose, you can enjoy another health shake afterward. For the best post-workout food combination, try things like fish, brown rice, quinoa, beans, or a little tofu.

Final Thoughts on When to Eat–Before or After a Workout?

Have you ever finished an intense workout and felt like you could eat everything in the refrigerator? The feeling is incredibly potent if you’ve completed a fasted exercise session. Be careful not to give in to cravings.

If it helps, pre-portion your workout meals and snacks. You’ll have them on-hand before or after and won’t be grabbing the first thing that comes to mind. Fruit, health shakes, and low-fat protein bars are quick snacks when you are on the go from the gym.

Enjoy a balanced meal with protein, complex carbs, and essential fats. Eat the correct portions and keep your calories under control. Overeating and indulging in empty calories will only defeat your workout efforts.

Deciding when to eat for an optimal workout is a personal choice. Both fasted workouts and fed activities have their benefits and shortcomings. Before you make a choice or start any new exercise regimen, discuss it with your primary healthcare provider, a certified trainer, or a registered dietician.

10 Untrue Stereotypes of an Only Child

September 19, 2020 by Power of Positivity

Many people think an only child is selfish, spoiled, and overindulged. While growing up as the only kid in a home will mold your behaviors and personality, it also comes with a lot of stereotypes. Did you know that single-child families are becoming more common these days?

Back in the 1980s, about 10 percent of women had just one child. However, in 2020, the number of people with one offspring has risen to over 17 percent. Family size and structure changes with the times, but the only child misconceptions don’t seem to change. Here are some of the most common myths about being a party of one.

Ten Untrue Stereotypes About an Only Child

People often make unfair assumptions about a person who is an only child, like these.

1. Shy in Large Groups

Does being an only child mean that you must be a shy person? Just because there is no one around your home to fight and argue with like siblings, it does not mean that you don’t develop social skills.

You still go to school or work and interact with others there. Growing up in a smaller family doesn’t mean that a person will be timid. An individual can grow up in a home with five children and have a backward personality, and the single child home may have a kid that is a social butterfly.

The reality is that temperament all comes down to how well a person is socialized, and you can get that from outside your home.

2. Only Children Are Spoiled Brats

Sure, there are plenty of rotten kids that come from a home with no siblings. Additionally, there are families with lots of kids that have spoiled brats too. Whether a child is overindulged or not is a product of the parents and family members.

Being an only kid doesn’t mean that you get a ticket to everything you want in life, though it would be nice. Actually, many parents seem to be tougher on an only child as opposed to those who have many children. There’s no one else to help with dishes, take out the trash, and do all those little things that take teamwork.

If anything, being the only kid in the house can be challenging. There’s no brothers or sisters to play with, dream with, get into arguments with, and love.

3. Constantly Worry About Parents’ Deaths

All children worry about their parents getting older and passing from this life. However, more responsibility falls on an only child because they are the only ones to handle everything.

Thankfully, most people don’t sit around and think about such morbid things all the time, and if they do, they probably need to seek mental health assistance. The thoughts of parents passing from this life are hard to handle, regardless of whether you have siblings or not.

4. Prefer to Be Loaners

Why does the only child get the stereotype of being a loaner? Numerous children who have no siblings crave the social interaction of others. Many solo kids would love to have siblings to play with, and they often beg their parents to add to the family.

So, the fact that many people think only kids are loaners isn’t factual. Now, there will be some that do prefer to be alone and crave solitude. However, it all comes down to personality and not the family dynamics.

Many loaners are actually people who suffer from anti-social personality traits, which has nothing to do with having a brother or sister.

5. Want Things Done Their Way

If you don’t have any brothers or sisters, it means that you also want things done your way, right? Being controlling is a personality flaw that can happen to anyone. It’s usually based on circumstances rather than family structure.

If one of your parents is controlling, then you too may have such a personality. Also, some people like to try to control a situation when they have inadequacies inside. People who have siblings can be just as controlling as those who don’t, so this stereotype is false.

6. Adverse to Conflict

Everyone can stand up for what they feel is right. If someone is not treating you well or taking advantage of you, you can and should stand up for yourself. Being an only kid doesn’t mean that you will tower in the corner when life throws you lemons.

Some people don’t like conflict at all. They may take their traits back after their mom or dad, who is also passive. Sure, some individuals would do anything they could to keep from having a confrontation, but it has nothing to do with your family dynamics.

Again, this is another issue that has more to do with your personality than the fact that you have no siblings.

7. Are Highly Sensitive

Perhaps being overindulged makes a person overly sensitive, or the person could have something like social anxiety that makes them this way. Some people are more sensitive than others.

Have you seen individuals that tend to cry while others would rather rage with fury than to shed a tear? An only child may be a sensitive person, but they may be a fireball who won’t take any garbage from anyone in life.

It’s just the luck of the draw as to whether you’re a sensitive person or not. It has nothing to do with your family setup.

8. Have a Unique Family Dynamic

True, an only kid doesn’t have to worry about sharing with other children, but they certainly do have things that are unique to their household. There’s no one to blame all the empty water bottles in the living room on, and there’s no one to take the fall for the garage door being left open all night.

An only kid sure does have a unique family dynamic, and it can sometimes be lonely. However, since they’ve never known anything else, it’s routine to them.

They have a different kind of normal than other people. So, true, there is a different family makeup, but every home has different dynamics to consider.

9. Get Along Well with Adults

It’s a unique trait to be able to socialize with adults at a young age. Some children are far beyond their years and have learned the fine art of conversation, while others tend to be unable to mingle and have a good dialogue.

An only kid may have more opportunities to learn how to socialize with adults, but that doesn’t mean that they have mastered it. The single kid might prefer the company of children to grownups, but they have learned how to work the room of grownups because it’s all they’ve been around.

Whether a kid gets along well with adults isn’t going to matter if they have siblings or not. It all comes down to how they were raised.

10. Like Privacy

One of the nice things about being an only kid is you don’t have to share a room or toys with others. However, one of the worst things about being an only kid is not having other children in the home. If you have a brother or sister, you can share secrets, blame things that happen around the house, and have someone to be there for you all your life.

You have someone to talk to when your parents make you mad and life has been unkind. Sure, there are plenty of only kids that crave privacy and their own space because it’s all they’ve known. Then, there are some people that grew up in larger families who would do anything for some solitude.

Can you imagine sharing a room with 2-3 other kids? It’s simply hard to pinpoint and say that an only kid would want complete privacy when their personality might be the type that wants people all around them.

Dealing with the Loneliness of Being an Only Child

While the only child gets a bad rap because people think they get everything they could ever want, many don’t know the loneliness that comes with being a party of one. Did you know that it’s quite common for the only kid to make up an imaginary friend to have someone to talk too?

Shockingly, 65 percent of only children develop an imaginary friend to help them cope with being alone. This invisible friend helps to fill in the gap where there is a lack of siblings. Don’t fret if you see your child doing this as it’s an emotional and mental health need that they’re fulfilling.

Now, if the friend starts doing menacing things around the house and is a scapegoat for bad behavior, then it’s time to be concerned. When you see, pretend, or fantasy friends pop up around your home, you can rest assured that your child is developing their imagination.

Final Thoughts on the “Only Child” Stereotypes

The truth about the child that lives in a home with all adults is that most would love to have a sibling. While some may have problems sharing with other children, it’s something they would gladly do.

Just because you grow up in a family where you’re the only kid doesn’t mean that you will have major issues in life. In fact, you’ll probably be just as typical as the kids next door or be even more well-rounded because you got extra attention from doting parents.

7 Exercises for Better Defined Triceps

September 19, 2020 by Power of Positivity

There’s nothing worse than arm fat. Even if you’ve lost 100 pounds, it still seems to be with you. Some embrace it and let it just be part of their self as it is. Still, others feel very self-conscious of their wobbly arms and cover up even in the heat of the summertime.

If you’re someone who would like to deal with flabby arms fast, you may be looking for a significant pill or a particular exercise that will make the fat magically melt away. A triceps workout is your best option as it helps to put some definition in the upper body.

While they are small and strategic movements, they make a big difference. One of the things you will notice right away in a triceps workout is how it burns when you’re doing the maneuvers.

While the arms may be screaming, you will also feel something happening in your core too. While triceps are great, don’t forget the importance of cardio too.

Since you want to burn fat, you must also keep up on a healthy eating routine and do a mixture of exercise. To get started, you need to have three days that you devote to working out. You need some dumbbells or a lightweight kettle-bell. Here are seven maneuvers for the best workout for your arms.

Seven Moves to Tone Your Triceps

These seven exercises will have your arms toned in no time flat. Most people begin to see results within a few weeks.

1. Triceps Swing Backs

Start by standing at the right side of a weight bench. You should have a dumbbell of no more than 10 lbs. in your right hand, and make sure you keep your palm facing in.

Now, put your left leg and left hand on top of the workout bench. Slowly lean forward, making your hips and upper body at a 45-degree angle. You want your upper arm to be parallel to the floor, so bend your elbow till you achieve this stance.

Pull your abdominal muscles tight, keep your elbow near your waist, and bend your knees a bit. You want to make sure your upper arm is still and slowly straighten your arm behind you completely. The goal is to have one end of the dumbbell face the floor.

Lastly, you want to bend your arm for you to lower the dumbbell. Do ten reps on the left side, and then switch and do the right side.

2. Skull Crusher

When you do this barbell exercise the right way, your skull will be safe. It’s a traditional barbell lift performed on a workout bench.

The weights can be adjusted according to your strength endurance, and they can help tone and strengthen your arm muscles.

To do this exercise safely, you need a spotter who can be your gym partner. Spotters keep their hands positioned under the barbells as you lift so that you can’t drop it on yourself.

Lie on your workout bench, stretch your arms straight up to grasp the barbell that the spotter has placed above you. While trying not to move your shoulders and upper arms, bring the barbell down toward your face by bending your elbows.

Bring the weights up by straightening your elbows into the starting position. Try to do four sets with five to seven reps.

3. Reverse Triceps Extensions

To do this maneuver you want to stand in front of a cable extension, and make sure you set it as high as it can go. Keep your right arm against your side, and you should try not to move it.

Reach with your left hand to grab the cable. As you continue to hold the rope, smoothly bend your elbow at a 90-degree angle. As you straighten your elbow, stretch your arm down while pulling the cable down at the same time.

Hold this position for 1-2 breaths then return to the starting position. Do three sets of 10-15 reps. Switch arms and repeat the steps.

4. Push-up & Claps

If you remember the classic push-ups you did in high school gym class or in the military, this option will be a fun twist. Not only does it work your back and legs, but it gives all your arm muscles a full workout.

Start by getting on the floor in the push-up position. Keep your elbows slightly bend and go down towards the floor. Now when you come up, lift your hands from the floor and clap them once. Quickly set your hands back down to keep your balance.

Once you have done a push-up and clap together, it counts as one rep. Strive to do 15-20 reps per set. The clapping motion will help to work those arms and tighten that flab. Don’t fret if it takes you a couple of times to perfect this maneuver.

5. Triceps Towel Stretch

The towel stretch is comfortable and doesn’t require any extra equipment. Grab a beautiful sized bath towel, but you don’t want one that is too thick and hard to grasp when bunched. Fold the bath towel long ways until it’s at its longest shape.

Now, place your right hand by your head holding the top of the towel, and place your left hand behind your waist to catch the end of the towel. You want to move this towel back and forth as if you were drying your back after a shower.

The only key here is that you want to dry for longer than you would if you were wet. You want to do ten reps with your right arm in the upper position; then, you should switch and do ten reps with your left hand in the upper position.

You will feel the burn on the hand that is on top. It’s the one doing most of the work as the bottom side is just a support for the towel’s end.

6. Dynamic Triceps Warmup

You should do this maneuver before any other strenuous workouts as it helps to warm up those muscles. Place your arms at your side, stretched out like you’re about to fly. Make sure your palms are facing downward.

With your arms extended, start to roll the arms backward until you’re forming circles. The goal is to do ten of these circle movements. Now, rotate your arms and do ten circles going forward. To intensify the warmup, face your palms backward, down, and upwards.

7. Triceps Dips

If you’re serious about getting rid of that arm fat, you need to utilize these dips. Start by sitting sideways on a workout bench. You need to keep your feet flat on the floor and your hands on either side of you on the bench.

Now, place your feet out in front of you until your body is at a 45-degree angle, and your arms are resting behind you on the bench. It seems like an odd position, and it’s not going to be the most comfortable, but it works.

You will feel a bit suspended, which is how you should be. Now, start doing a reverse squat with your hands firmly placed on the bench. Dip down and up. If you do this exercise right, the heel of your foot should never leave the floor nor will your behind touch it. Do 15-20 reps of this maneuver.

Why are the Arms so Prone to Fat?

There are many different reasons why you may have excessive arm fat. You can blame your parents if you notice that they have this problem, you can blame your diet or your age. All these factors come into play when it comes to your bat wings.

Did you know that body fat can increase by up to 30 percent as you age? Many people notice the fat deposits seem to collect in the rear end and the arms. The only real way to get rid of age-related fat is by having surgery. You can tighten it through exercise only a small bit.

If you have fat caused by overeating, then it seems to be more willing to respond to workouts. You need to cut about 500-1,000 calories from your diet. In addition to the calorie deficit you create, you need to also increase your workout time to about five days per week.

Since each person is different, as are your calorie needs, you should use an online calculator to figure out how much you need to eat to lose. The goal is to lose a safe one to two pounds per week. If you are losing it any quicker than that, it can be counterproductive and make your fat hang even more.

Final Thoughts on Building Better Triceps

Your body needs time to build muscle to shrink some of the stretched skin. Though, you should set realistic goals for yourself. If you have four inches hanging from your arms, it’s unrealistic to think that you can get rid of all of that by exercise alone.

Thankfully, by doing some sculpting exercises and working those bat wings, you can at least make them look better when you’re wearing a tank top. Find the best workout that helps you to see results, and you must stick with it.

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