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5 Causes of Neuropathy (And How to Help It Naturally)

August 8, 2020 by Power of Positivity

Neuropathy occurs due to damage of the nerves outside the brain and spinal cord, causing weakness and pain in the hands, feet, and other parts of the body. Also called peripheral neuropathy, this condition disrupts the normal functioning of the nerves, causing them to send pain signals at inappropriate times. For instance, they might send messages of pain when you’re not experiencing it, or fail to send pain signals when something is hurting you.

The peripheral nervous system connects nerves in your spinal cord and brain to the rest of your body, including your:

arms
hands
feet
legs
internal organs
mouth
face

Your nervous system exists to send signals back to your mind, letting it know when danger or pain is imminent. Usually, a disruption of the nervous system occurs due to:

an injury
infection
an inherited disorder
systemic illness

While damage to the nervous system does cause discomfort, the good news is it’s highly treatable. Doctors will ask you questions about your health, such as previous injuries or infections, to determine the best course of treatment. If you have a severe underlying condition, your doctor will want to know this as it could explain the cause of the nerve damage.

Different types of neuropathy

First off, you have three different types of peripheral nerves in the body: sensory nerves, which send signals to your skin, motor nerves, which connect to the muscles, and autonomic nerves, sending messages to your internal organs. Neuropathy may affect just one nerve group or all three, and each type will have different symptoms and treatment schedules. In total, science identifies over one hundred different kinds of peripheral neuropathy. These are classified by the kind of damage to the nerves involved; mononeuropathy occurs when damage exists in only one nerve, and polyneuropathies occur when multiple nerves have malfunctioned.

Common symptoms of neuropathy

tingling sensation most commonly felt in the hands or feet
a feeling of compression around the hands or feet
sharp, stabbing pains
numbness in extremities
a sense of weakness or heavy feeling in the hands or feet
feels like your arms or legs get locked in place
a buzzing or shocking sensation
dropping things often
thinning of skin
low blood pressure
erectile dysfunction in men
constipation
digestive problems
diarrhea
excessive sweating

Having these symptoms doesn’t necessarily indicate nerve damage, but make sure to tell your doctor about them so they can make an accurate assessment.

Here are five leading causes of neuropathy:

While a family history of nerve damage disorders increases the likelihood of developing them, other factors can contribute to this condition. Below, we’ll go over some of the leading causes of neuropathy.

Generalized diseases

Diseases such as diabetes have been known to increase the likelihood of developing nerve damage since high blood glucose levels and high triglycerides can disrupt the nervous system. Neuropathy development increases dramatically for people who:

have diabetes
are overweight or obese
have high blood pressure
are older than 40

According to statistics shared by the University of Chicago’s Center for Peripheral Neuropathy (UCCPN), around 60% of those with diabetes suffer from some type of nerve damage. This damage occurs due to high blood sugar levels most commonly, although high levels of fat in the blood may contribute as well.

Nerve damage might also occur resulting from the following chronic diseases:

kidney disorders which cause toxins to accumulate in the body
hypothyroidism, which can lead to fluid retention and pressure surrounding the nerves
chronic inflammation can spread to the nerves and cause damage to the connective tissues
deficiencies of B and E vitamins specifically, which help with proper nerve functioning

Injuries

Most commonly, nerve damage occurs because of some type of physical harm. This may include car accidents, bone fractures, concussions, or falls. Sedentary lifestyles may also cause nerve damage if you sit in one position for too long. Working for long hours on the computer may lead to nerve damage as well due to leaving the wrist in one spot the majority of the time. Called carpal tunnel syndrome, this condition affects more than 3 million Americans each year and is a common type of neuropathy.

Alcohol and other toxins

Alcohol can damage the nerves over time because of high levels of toxicity in the body. Other toxins that can cause nerve problems to include glue, pesticides, and solvents with high levels of exposure. Working in environments with heavy metals without taking proper precautions can cause nerve issues also.

Infections and autoimmune disorders

Some viruses and bacteria target the nervous system specifically, such as herpes simplex, varicella-zoster virus, responsible for chickenpox and shingles, and Epstein-Barr virus, which damages the sensory nerves and causes shooting pain. Bacterial infections such as Lyme disease may also cause nerve damage and discomfort if left untreated. People who have HIV or AIDS may experience peripheral neuropathy, as well.

In addition, autoimmune disorders like arthritis and lupus can affect the nerves because of chronic inflammation and tissue damage throughout the body. Pressure due to swelling may also cause nerve pain in the legs and arms.

Know the warning signs of lupus.

Medications

Certain medications, such as the following, can also cause nerve damage in some cases:

anticonvulsants which are taken to treat seizures
drugs to fight bacterial infections
some blood pressure medications
cancer medications

Research from The Journal of Family Practice also indicates that statins, a type of drug used to prevent cardiovascular disease and lower cholesterol, may cause damage to the nerves and increase the risk of developing nerve disorders.

Diagnosis of nerve disorders

Your doctor will first give you a physical exam and get insight into your medical history. If this doesn’t help them determine the problem, they will perform other tests such as:

Blood tests indicate blood sugar levels and can determine if you may have a thyroid disorder.
Your doctor might also wish to do a CT scan or MRI to see if anything is pressing on your nerves, like a tumor.
A nerve biopsy, where you will undergo a minor surgery so the doctor can remove a small portion of your nerves to inspect it under a microscope.
Electromyography, which involves the doctor placing a small needle into your muscle and asking you to move it gently, can show problems with how your nerve signals move to your muscles. The needle will confirm the amount of electricity running through your tissue. While it may sound painful, this procedure only causes mild soreness for a few days.
Finally, your doctor might want to do a nerve conduction study, which involves placing electrodes on your skin, which pulse tiny amounts of electricity through your nerves. This shows whether your nerves are transmitting signals properly.

Natural ways to treat neuropathy

The cause of neuropathy will determine your course of treatment. For example, if diabetes is causing it, you will likely need medication or lifestyle changes to control blood sugar spikes. If a vitamin deficiency is a cause, then you’ll need to supplement with vitamins or start eating more vitamin-rich foods. Sometimes a combination of medication and lifestyle changes is necessary.

However, since we want to discuss natural treatments in this article, we will skip the recommended medications often prescribed for neuropathy.

Transcutaneous electronic nerve stimulation (TENS)

Transcutaneous electronic nerve stimulation (TENS) may not work for everyone, but it doesn’t involve any drugs and is relatively painless. With TENS treatment, your doctor will place electrodes on the skin, which sends tiny amounts of electricity into the body. The goal of this therapy is to stop the nerves from sending pain signals to the brain.

Ergonomic casts or splints

Your doctor may recommend this type of cast or splint if the nerve problem occurs in your feet, legs, arms, or hands. These casts provide support for the area of the body where you’re experiencing pain or discomfort, for example, in your wrists if you suffer from carpal tunnel syndrome. Many people who work on the computer for long hours wear a brace while they sleep, which keeps the wrists in the correct position.

Home treatments

Natural remedies such as the following can significantly help ease the pain associated with nerve problems:

chiropractic care
acupuncture
massages
meditation
yoga
regular exercise
abstaining from alcohol and smoking

Preventing and lowering the risks of developing this condition

While a family predisposition can increase your risk of developing neuropathy, you can still take precautions by:

avoiding alcohol or drinking it only in moderation
quitting smoking if you have already started
eating a balanced diet
getting regular exercise
managing stress

Final thoughts on the causes of neuropathy and natural treatments for it

If your nerve problems occur due to an underlying condition, then your doctor will attempt to treat that condition to stop the nerve pain. However, if the neuropathy occurs for other reasons, you can still manage your symptoms effectively through lifestyle changes and/or medication. Your physician will help you decide the best course of action as well as natural home remedies to manage your symptoms.

6 Causes Of Lower Back Pain Most People Overlook

August 8, 2020 by Power of Positivity

Lower back pain is a significant concern that plagues many an American. It’s so commonplace that it’s often used as a joke on TV shows and other comedic media. It’s very likely that you know someone who deals with back pain – or that you do, yourself! Whether it’s chronic back pain over a prolonged period or a temporary strain, back pain is often considered a part of aging.

You shouldn’t have to live with untreated back pain. But before you head to the doctor, you may want to consider the possibilities behind the pain you experience. By understanding the source of the pain, you can better manage, prevent, and care for it. Here are six causes of lower back pain most people overlook.

1. Muscle Issues

It only makes sense that the source of the pain is often in our muscles – after all, our muscles are responsible for holding our posture and shape together. So it should also come as no surprise that if our muscles are injured or in poor condition, they will also affect the rest of our body!

· Muscle Fatigue

Considering just how often we harp on the harms caused by a sedentary lifestyle, it’s easy to assume that sitting in the chair all day is somehow responsible for our back pain. The truth is, however, back pain can be seen in people who are athletic too. Research indicates that as long as you repeat the same movement without proper rest, it will strain and hurt your back.

· Sudden Strain

It can’t possibly be too bad if we’re only doing it once, right? It can. If you’re not used to moving or lifting heavy items on the regular, you likely don’t have the muscles and proper form you’ll need to carry something properly. As a result, you’ll often hurt yourself. On the other hand, perhaps you’re a person who used to be in shape but no longer is, you may overestimate your actual physical capabilities and hurt yourself in the process. This is why it’s essential to condition your body first – even if it was something you could do before.

· Weak Abdominal Muscles

Positive thinking alone will not suffice – you still have to put in the effort to strengthen your muscles. Specifically, your abs. Research tells us that weak abdominal muscles are often related to chronic back pain because your lower back muscles have to work double-time to compensate for your weak core.

2. Furniture

Unfortunately, we’re susceptible to being injured by the very things we rest our bodies upon. So if you notice a correlation between your newly-found positive attitude and your comfy new mattress, you may just be on to something.

· Office Chairs

You ever noticed how most office workers tend to complain about back pain? Or have a plethora of seat cushions and devices for their chair? There’s a good reason for that. As it turns out, research indicates that sitting for long periods in any capacity (both inside and out of the office) can cause lower back pain. Thankfully, there’s an easy fix to this. Go for a short, 5-minute walk every hour or so as a break.

· Old Mattresses

There’s a good reason why you find meditation and positive thinking a little easier after you’ve changed your mattress. Research reveals that a bed that has any air gaps between you and your body when you lie down doesn’t support you properly while you sleep. So if you find yourself sinking into your mattress and walking away with back pain the next day, it may be time to find yourself a firmer mattress instead.

· Bad Sofas

As tempting as it is to just sit down and sink into your sofa, such behavior may be responsible for your lower back pain. The human body is not meant to stay still. Thus, staying still for too long may cause all sorts of stiffness and aches – especially in your lower back.

3. Lifestyle Choices

If our body is in tip-top condition, then it becomes less likely that it will suffer all sorts of ills and aches. So if you find yourself struggling with back pain, you might have to deal with the fact that you’re:

· Not Getting Enough Exercise

A study shows us that there’s an undeniable relationship between back pain and sedentary lifestyles. A primary reason for this event is because the body doesn’t have the muscle strength to support the spine properly. The muscles then stiffen and overwork to keep you upright, which in turn causes all sorts of back pain. So if you’re a well-known couch potato complaining about your lower back, consider doing exercises for your abdominal and back muscles. That – along with stretching exercises and yoga – should make your back strong and limber to diminish or eliminate your back pain.

· Not Eating Well

Surely all you need is some strong muscles to hold you up, right? The sad truth is that sort of positive thinking is just wishful thinking. Research proves that your diet is important too. Additionally, an unhealthy menu often contributes to weight gain, which worsens joint pain and back pain, as well.

· Smoking

We all know how poor smoking is for you, and now there’s another thing to add to the list. Research has shown that smokers triple their risk of developing back pain – and there’s a good reason for it. Smoking, in general, displaces oxygen, and in the process, deprives your body’s cells of the oxygen it needs.

4. Clothing And What’s In Them

Beauty is pain, so the saying goes. In this particular case, however, the focus is on the clothes and shoes you wear. (And what you put into your pockets.) This notion may seem like a strange reason for lower back pain until you see just how the clothes on your back can affect your posture and behavior. For example:

· Tight Pants

Skinny jeans and their ilk may make you feel positive about yourself, but it comes at a price. A study suggests that skinny-cut pants have a much bigger impact on one’s posture than most would realize, and might be a significant contributor – if not the reason – behind their back pain.

· Wallets

Sciatica – a pain that radiates explicitly from the sciatic nerve running down from one’s buttock – has been proven by researchers to be caused by improper sitting posture compressing the sciatic nerve. The cause of said lousy posture? Sitting on wallets in back pockets.

· High Heels

As any lover of stilettos can tell you, wearing high heels changes one’s center of gravity – and by extension, where all the strain and pressure goes when it comes to supporting your weight. Research proves that it is usually the lower back and calf muscles that suffer in this regard – and thus, the source of your back pain.

· Old Shoes

A study shows us that old shoes with worn-out soles or inadequate arch support can mess with your gait. This imbalance, in turn, forces your back to compensate – and end up hurting as a result. In some cases, even your neck can be affected!

5. Emotional Distress

It cannot be denied that our mental and physical states are intricately intertwined – and there’s research to back it up too. Body pains like headaches, muscle tension, and back and neck pain are all signs of stress. Sufferers of depression have also found to be more susceptible to developing back pain as well. So if you find you are struggling to rid yourself of back pain, consider seeing if the solution is stress management or therapy instead.

6. Rare Diseases

Pain doesn’t always appear out of nowhere. Often, it is a sign from your body signifying that something is wrong. So if you find yourself struggling to manage back pain, consider checking with a doctor to see if you have:

· Scoliosis

Scoliosis is a medical condition in which your spine curves in an abnormal fashion, seemingly without cause or reason. It isn’t usually a common source for back pain, but studies reveal that it can certainly play a contributing factor.

· Disc Issues

The reason we can bend over and twist is because of the flexible structure of our spine. The spine itself consists of numerous vertebrae, and a disc cushions each one. Over time, the discs can deplete and become stiff, or swell up and irritate nearby nerves. Research indicates that this is usually the cause of lower back pain – especially if it’s of the chronic variety.

Additionally, traumatic and sudden accidents or movements can often cause a disc to rupture or protrude, causing pain in the process. Most of these, thankfully, don’t need surgery to fix – just go to your doctor to have it diagnosed as soon as possible.

· Autoimmune or Degenerative Disease

Diseases that affect the bone like osteoporosis and osteoarthritis are often critical culprits behind one’s back pain. Research shows that this trigger is largely due to how the former creates weak and brittle bones that fracture easily.

As a result, a patient can go around suffering from back pain without realizing they have a hairline fracture. The latter, meanwhile, slowly destroys the protective cartilage joints and exposes them. That degrading tissue makes it easy for one’s joints – and back – to hurt. Other autoimmune diseases, including lupus or rheumatoid arthritis, may also cause back pain, though these tend to be rarer cases.

· Cancer

If you or your family members have a history of cancer, you might want to pay close attention. Research reveals that a tumor can potentially cause lower back pain in the appropriate area. It may not be a very likely thing that can happen, but it is nevertheless certainly something to keep in mind anyway.

Final Thoughts On Some Causes Of Lower Back Pain Most People Overlook

Back pain is exhausting to deal with and can negatively impact your everyday life. As such, you must understand its causes and seek treatment quickly.

If you experience prolonged or chronic back pain or believe a more serious problem causes your back pain, speak to a doctor or relevant medical professional for assistance and advice. Getting the help you need can treat the pain before its effects become too severe.

10 Hidden Signs You Have A Fatty Acids Deficiency

August 8, 2020 by Power of Positivity

Healthy fats should be an important part of your diet. Although your body can’t make them, fatty acids are especially important for good health. These fats must come from food or supplements. You may wonder if you’re getting enough fatty acids in our diet. Could you have a fatty acid deficiency and not know it? If so, what are the ten hidden signs of fatty acid deficiency?

Fatty acids explained

Fatty acids come from linoleic acid (omega-6) and alpha-linolenic acid (omega-3). You need both types of essential fatty acids to live. Within the United States, there is a general deficiency of fatty acids, especially omega-3. Eating omega three rich foods can help you overcome your deficiency. Here’s a list of some of the best omega-3 fatty acids you can eat.

Foods rich in omega-3

Salmon farm-raised
Salmon wild Atlantic
Herring
Tuna
Mackerel
Flaxseeds
Walnuts
Chia seeds
Spinach
Brussel sprouts

How much omega-3 fatty acids do you need?

Supplements can be helpful, but the best way to get enough fatty acids is through your food. Most dietary experts recommend eating fatty fish twice a week or take around 250 mg of omega-3 supplements every day. Your supplement omega- 3 supplements should contain both EPA and DHA, both important types of omega- 3. Choose only a reputable brand of fish oil to guarantee freshness and safe ingredients.

Fatty acid deficiencies

If you struggle with a fatty acid deficiency, you may be prone to certain health problems. Increasing your essential fatty acids can boost your health and help treat some diseases, giving you more mental and physical function.

Some types of depression

Depression can make you feel lethargic, moody. You may feel there’s nothing happy in your life. If you’re struggling with severe depression, you may even have suicidal thoughts. Doctors think that certain types of depression may be caused by an omega-3 deficiency.

Prescription drugs for depression can be helpful, but often the side effects are especially troublesome. Studies show that omega-3 fatty acids are quite helpful in treating certain types of depression. Eating a diet rich in fatty acids such as fish, nuts, and seeds may be helpful.

If you struggle with depression, it may be worth trying to increase omega-3 foods in your diet. If you have negative thoughts about injuring yourself or suicide, seek help right away from a medical professional like your doctor or a counselor.

Dry skin

Lacking in fatty acids could be a factor in your flaky or dry skin. Adding omega-3 fatty acids to your eating plan can improve your skin, making it less dry, soft, and clearer. Although it’s infrequent for this to happen, some doctors think atopic eczema, acne, and even psoriasis could mean you have fatty acid metabolism problems. Here are some meal ideas to add omega- 3 to your diet.

Breakfast: Smoothie made from almond milk. Add flaxseeds for omega-3 fatty acids and berries for some healthy vitamin C and antioxidants.
Lunch: Salad with grilled salmon and walnuts.
Dinner: Tuna steaks with herb sauce, brown rice, and roasted Brussels sprouts.

Brittle nails

Your fingernails and toenails are a good indicator of your overall health. Peeling, soft nails could also be a sign your body is lacking in omega-3 fatty acids. Eating a diet high in protein, especially omega- 3 proteins like oily fish, nuts, seeds, and avocado can help remedy your nail problems.

Lowers cholesterol

A menu high in saturated fats can increase your bad cholesterol levels. Too high cholesterol can lead to fatty deposits in your blood vessels. These get so big they block the blood flow through your arteries. This is dangerous leading to heart problems. To lower your cholesterol, eat polyunsaturated and unsaturated fats. Here’s a list of healthy fats like omega-3 fatty acids.

Polyunsaturated fats

Fish
Soybeans
Flaxseeds, chia seeds, pumpkin seeds
Walnuts, cashews almonds
Canola oil

Unsaturated fats

Avocadoes
Olives
Peanut butter
Sunflower oils

Insomnia

Insomnia is a challenge. Not getting enough sleep at night causes poor performance at work or school. You feel irritable, tired, and worn out before your day even begins. Researchers believe that if you have higher levels of omega-3 in your body, you’ll sleep better. Boosting your levels of fatty acids can improve your sleep, or at least, your quality of sleep. It’s worth a try eating more omega 3s to get a good night’s sleep.

Lowers risk of Alzheimer’s’ disease

A study at Penn State Hershey at the Milton S. Hershey Medical Center found that omega-3 fatty acids accumulate in your brain, helping your brain memory and function. This is excellent news for those people who are at risk for dementia or Alzheimer’s disease. Researchers believe that those individuals who eat less fish are more at risk of getting a brain disease. Taking omega- 3 supplements or eating a diet rich in marine-derived Omega 3s may prevent brain health problems.

Heart disease

Too high of triglycerides build up plaque on the walls of your arteries, which makes you at risk for heart disease. Fatty acids help reduce your risk of high cholesterol and heart disease. Eating a high omega- 3 fish such as salmon, tuna, mackerel, or herring or taking an omega-3 supplement of at least 200mg a day to reduce your risk of heart disease. Even if you already have heart disease, eating omega 3s can improve your heart function.

Joint pain and inflammation

Some researchers say that omega-3 fatty acids taken from fish oil can help joint inflammation and pain. Studies show fish oil may help lower pain and inflammation, or at least lower the number of NSAIDs (like Ibuprofen) or corticosteroids to relieve the pain. Some also say that fish oil supplements can reduce joint swelling and pain. Not surprising, the findings aren’t totally clear. More clinical trials are necessary to understand the full benefits of omega- 3 in joint pain. But if eating a diet high in omega-3 fatty acids helps you feel better and take fewer meds for your joint pain, then go for it. It’s worth a try.

Poor concentration

If you struggle with poor concentration or the inability to focus, you may need more omega 3s in your diet. Omega- 3s may improve your cognitive functions like lack of attention and quick thinking. Researchers say they need to do more clinical trials to fully understand the connection between the brain and omega- 3s. So, eat your healthy omega- 3 rich foods.

Fatigue

Fatigue can be debilitating. Feeling listless, low energy, and exhausted all the time could be a sign that you have an omega-3 fatty acid deficiency. Omega-3 fatty acids are known to improve symptoms of fatigue and may help those individuals who’ve been diagnosed with fatigue syndrome. Individuals who ate a diet high in omega- 3 for 12 weeks saw improvement from their fatigue. That’s great news.

How long will it take to raise your fatty acids?

If you think you may be deficient in fatty acids, you may wonder how long before you begin to feel better. Of course, it depends upon how deficient you, but generally anywhere from 6 weeks to 6 months time, you should begin to see significant changes in how you feel.

Final Thoughts: Can you get too much omega- 3s?

The old folk saying, “too much of a good thing isn’t good,” applies to too much omega 3s. Too much omega-3s, especially if you take supplements, may cause problems.

Here are a few side effects of overindulging in fish oil.

Bleeding- Taking too much omega 3s supplements can prevent your blood from clotting properly so that you bleed easily. Taking a fish oil supplement has more minor side effects such as burping, nausea, and diarrhea.
Increase in blood sugar levels
Lowers blood pressure too much- Fish oil can lower your blood levels, but taking fish oil may be harmful to individuals with low blood pressure. Also, fish oil can affect blood pressure medication, so don’t take omega- 3s supplements if you’re on that medication.
Diarrhea- Too much of omega -3s, especially in supplement form, will give you gut problems like diarrhea.

Of course, the best way to get your daily omega-3 fatty acids is from your food. Supplements have some benefits, but there are side effects if you overindulge. So, stick to eating a diet rich in omega 3s to guarantee all the great benefits of fatty acids without unwanted side effects.

Although some researchers aren’t convinced that omega- 3 fatty acids have health benefits, other scientists disagree. They acknowledge the great benefits of eating a diet high in fatty fish, nuts, seeds, and plant-based fatty acids. Future clinical trials will confirm the amazing health benefits of fatty acids to fight off disease and other health problems. In the meantime, add omega -3s to your daily menu and enjoy your good health.

Therapists Explain 12 Ways To Improve A Child’s Future

August 8, 2020 by Power of Positivity

Parents will always want the very best in life for their children. New parents can be especially concerned about trying to foster the perfect environment for their children to develop. If nurture is more essential than nature, then surely doting will help you set up your child’s future, right?

It is just a little bit more complex than that. To begin with, there’s more to a good future than getting good grades at school. Parents also need to consider things like social skills, sports ability, and similar other factors.

Here’s how a therapist reveals 12 ways to improve your child’s future.

Believe it or not, most methods that you can use to help your child have a brighter tomorrow all begin with and come from you.

1. Build A Connection

When your children know that you wish for them to be connected and feel connected with you, they will be willing to seek your help when they need it. This advice is according to Washington state healthcare governing board chair, behavioral health executive, and licensed marriage and family therapist Blake Griffin Edwards.

To establish and build such a positive connection, you should:

Prioritize open and direct communication and conversations
Be generous in doling out affirmation and encouragement.
Show genuine interest in your child’s interests.
Listen to your children when they talk.
Open up to their perspectives and perceptions.
Present yourself as reasonable and loving
Remind them you love them in both words and actions
Be slow to reacting to misbehavior and mistakes

2. Teach Healthy Habits

Learning how to set up healthy boundaries – both emotional and physical – and taking care of yourself are essential life skills that kids must learn. It may seem like a no-brainer to us as adults, but in actuality, children need to be taught how to:

Plan and make healthy meals
Encourage positive thinking both in yourself and others
Create and execute a regular exercise routine
Approach their thoughts and feelings in a healthy and loving manner
Be attentive and grateful for the little things in life

3. Set High Expectations

Setting impossibly high expectations is always unhealthy and hurtful for any child, but it doesn’t mean you should slack off either, says Edwards. Research has shown a positive link between a child’s long term academic performance and a parent’s expectations. You can do this yourself by:

Sharing your convictions, but be willing to compromise and be flexible about it
Discuss openly and honestly with your children your expectations
Share your thought processes on the matter of academics
Remain open-minded
Negotiate and compromise as necessary
Remember that their wants and goals will be different from yours, and that’s okay
Help and support them wherever you can

4. Let The Children Do Chores

With just how much it is for a child to do just to stay afloat in academics, it’s tempting to let them skip out on doing the chores so they can finally take a break. This attempt to care for them, however, has been proven by professionals to be misguided. Here’s what doing chores does for a child growing up:

It teaches them responsibility
It encourages them to value hard work
They learn how to clean up after themselves
They learn how to collaborate well with others to ease workloads and complete tasks
Finally, they understand and internalize the importance of contributing to a mission for the good of the whole

5. Offer Effective Praise

It’s easy to think that just giving your children praise is enough, but that’s not enough. Research has shown that positive thinking and growth mindsets need to be encouraged via praise that applauds a child for their efforts and hard work – not for their innate qualities. This is because praising a child for their inherent qualities (like being smart or talented) encourages:

Fixed mindsets
Fear of failure
The belief that their self worth relies on being good at something
Avoidance of any task that cannot guarantee success on the first try
An inability to learn problem-solving skills

It is preferable for the child to earn praise that acknowledges their struggles and celebrates their attempt regardless of the final result. This teaches the child to focus and place stock on trying and learning, rather than merely the outcome of success.

6. Teach Children To Foster Relationships

Humankind was never meant to be alone. Our need for connecting and bonding with others is a factor built into our very DNA. As a result, it’s crucial for parents to teach their children how to forge strong and healthy relationships because:

Strong relationships are crucial for one’s emotional and mental growth
Healthy relationships have a positive effect on one’s psychological wellbeing
Children who don’t have close, meaningful relationships are more likely to get into legal trouble
There’s a strong link between a lack of strong bonds and the development of psychiatric problems
Academic performance results are often poorer for children who don’t have strong relationships

To avoid such problems, take the necessary time to teach your children conflict-resolution and emotion-management skills. Strive to give them every available opportunity to bond with peers by encouraging participation in activities and communities they enjoy.

7. Manage Your Own Emotions

No one lives in a vacuum – least of all your children. Everyone is affected by each other in some way, shape, or form, regardless of intention. And it’s backed by science, too! Research shows that a child’s ability to regulate and express their own emotions are affected by the emotional and relationship status of their parents and their ability to handle their own feelings.

In other words:

The emotional wellbeing of your child is dependant on your welfare.
Your stress often ends up affecting your children as well.
Issues from your relationships or the unstable state of your emotions do not go unnoticed by your children.

As such, it’s best to learn how to handle your own mental and emotional health the best you can first. Otherwise, you may find yourself leaving a more significant negative impact on your children than you think.

8. Teach Consequences, Not Punishment

It’s easy enough a parenting technique. If a child misbehaves, simply wave about the threat of punishment – and if it continues, make good on your word. That way, they’ll learn that actions have consequences – right?

This isn’t the case. In reality, research proves that punishment hinders a child’s future. Here’s why:

Does not equate to consequences, especially in the real world
Often creates a rebellious child that gets creative with working around bans and punishments.
Teaches children that an acceptable way to solve problems is via threats
Often doesn’t teach the child anything essential or valuable.

By contrast, taking the time to show how cause-and-effect works helps:

Teach a child what actual consequences are
Instills in them a strong sense of self-motivation
Lets them understand and grow
Models effective ways of problem-solving
Boost their self-confidence

9. Let Kids Follow Passions

In our day and age, society places a tremendous amount of pressure for both children and adults to perform. This often leaves no room for loves or passions, which can be discouraging and stifling to your child. As you can imagine, this scenario isn’t ideal for anyone’s mental wellbeing – both children and adults alike.

Here are a few simple ways you might encourage your children to chase after the things they love:

Let them just enjoy what they’re doing, without giving them unwanted criticism or commentary
Pay attention when they are sharing information about their latest hobby or interest
Try engaging in their interest or hobby
Encourage their efforts through words, actions, and gifts
Understand that they may not be able to make a living out of it – some things, after all, are simply just for personal enjoyment and fun
Shine a spotlight on the things your child loves, not just what they need to improve in

10. Teach Perseverance (essential for a child’s future success!)

The capacity and passion for keeping pushing for one’s long-term goals aren’t innate – it’s taught. Also called “grit”, it was discovered by a psychologist to be essential for anyone who wants to reach for their goals and succeed. Here’s a little more elaboration on the subject:

The ability to persevere is necessary if any long-term goals and dreams are to be achieved
This can be cultivated in your children by encouraging them to practice and find purpose in their passions
Introducing your children to things they can become familiar with but can continually learn about for years to come

11. Set Up Family Routines

There’s something comforting about a well-worn routine with the ones you love. It may be a small hassle to set up, especially if everyone’s running different schedules – as is usually the case if you’re dealing with a full-time job while your children are busy with school and friends. The results are worth it, though, because:

A study shows it results in better social-emotional health in preschool children
It sets aside time for you and the children to bond with each other
You get an opportunity to catch up on your children’s lives
Both child and parent can share and review how an event unfolded, and what could’ve been done better
It helps encourage social skills among children

12. Provide Unconditional Love

It is incredibly essential for your children to know that you love them unconditionally, without a shadow of a doubt. This not only teaches them unconditional love feels like, but it also creates a rock-solid foundation that they can fall back on during troubled days. Here are a few ways to show them your love and support:

Understand what their love languages are, so you can give and receive love in a way that genuinely connects to them
Reassure them regularly, both in words and deeds
Always shower them in love, regardless of how the circumstances and expectations change
Let them know that you’ll be there for them, no matter what they do

Final Thoughts On Some Ways To Improve Your Child’s Future

When you love a child, you’re already helping their future. You’re giving them the support and compassion that they need to push forward. As a parent, you challenge and motivate your child – and, also, as a parent, you shower them with love and affection. Embracing these habits will help ensure your child’s future success!

15 Life Lessons Learned From a Mutual Breakup

August 8, 2020 by Power of Positivity

Breakups are heartbreaking. Perhaps you’ve had a breakup recently, and you and partner agreed that the relationship wasn’t working. Amid the heartbreak, there are things to learn. So, what life lessons can you learn from a mutual breakup?

What is a mutual breakup?

A breakup is when you and your partner end your intimate relationship. You may still respect one another, but you both agree that you aren’t lovers anymore. It is time, perhaps, for both of you to move on. Even though it’s a mutual decision, breakups are still hard on the heart. One study found that the longer a relationship exists, the more emotional impact there is from the breakup. This feeling is because you’ve spent a lot of time together as a couple, you’ve made memories together and become in one sense intertwined in your life activities.

What have you learned?

Even though your breakup is tough, you can grow in many ways from the difficulty of the breakup. Here is a list of what lessons you can learn from mutual breakups. You’ll discover that…

Forgiveness will get you through.

Forgiveness brings healing. Bitterness and revenge eat away at your heart and mind. It turns you into an angry person that no one wants to be around. Letting go and forgiving your former partner is healthy for you. Forgiveness doesn’t mean that what your partner did was right, but it says you decided not to hold it against them. Forgiveness isn’t easy, but holding on to the pain will hurt you more in the long run. So, allow forgiveness to get you through.

You enjoy being alone.

Surprise, you realize that you like being alone. You enjoy cuddling up on the sofa with a good book at night in a quiet house. You enjoy a nice long bath or binge-watching your that Netflix program that your partner would never watch. Being alone can help you grow in independence and confidence. So don’t be surprised if you learn that being alone isn’t so bad.

What you definitely do not want in your next relationship.

Heartbreak is an excellent teacher. It teaches you what you don’t want to repeat. The loss of a relationship causes you to step back and evaluate what kind of person you want to spend your life with. Was your partner mature or emotionally needy? Did you and your partner have similar values about faith, family, and career? Perhaps you want someone who is more affectionate or less of a workaholic. You’re in a good place to think about your future relationship and learn what you want.

There are new experiences to be had.

Relationship breakups allow you to have new experiences you may not have had while in a relationship. The break forces you into these new experiences because suddenly, you’re free to do them. Maybe you’ll travel this summer or move to the city you love. A broken heart can be a suitable catalyst for some new adventures for you. Be ready for them.

Things you do want in your next relationship.

During a relationship, you may not see things that need to be fixed. It’s only after the breakup that you step back and realize there were certain aspects of your relationship that were unhealthy. This period is an excellent time to consider what you want in our next relationship. It’s time for you to learn what’s important to you in a partner versus what you thought was important in someone.

Get to know yourself.

Remember you? That person you knew before the relationship? After a breakup, it’s good to get in touch with your old self. Remember your dreams? Remember the people you wanted to hang out with but couldn’t because you were so busy hanging with your partner? Now is the time to rediscover the new you.

Don’t put things on hold because of the relationship.

It’s easy to set aside things while you’re in a relationship. That is not necessarily a wrong move to make, but once the relationship is finished, you can learn to pick up those things again. Perhaps you have a hobby you let die or a group of friends you stopped hanging with. Pick up where you left off.

Learn areas in your life where you need to grow

Both parties contribute to the demise of a relationship. You learn a lot about yourself when you are living with another person. Growth is always positive, and after a breakup, it’s essential to evaluate your contribution. This insight isn’t to condemn yourself, but to take an honest look at areas where you need to grow. Perhaps you need to be more patient, or you need to learn how to express your emotions honestly. Do an evaluation, then decide how you can grow. Perhaps you can read a book or meet with a counselor to learn ways in which you can change.

It’s vital that you take excellent care of your heart.

Guard your heart. When you go through one breakup, don’t be too quick to rush into another one. Learn how to take care of your heart. Don’t move into another relationship until you are sure the person is the right one. Otherwise, you’ll be in another breakup that fails.

Communication is critical

Healthy relationships need excellent communication. Poor communication ruins many relationships. If there’s one thing to learn from your breakup, it’s how to be a better communicator. Learn how to ask all the correct questions and to be a good listener. Learn ways to improve your communication now so that you can bring better skills into your next relationship.

Time will heal the pain.

Time may seem like it’s stopped after a breakup. You may wonder why everyone else is so happy, why they’re living their life as usual while you’re feeling the immense pain of losing someone you love. But you’ll learn that time can be your friend. As you stay busy at work or hanging with friends and family, time will pass by quickly. As your days become weeks, and your weeks turn into months, your heart won’t hurt quite as much.

You can’t change people.

If there is one additional thing to learn from a mutual breakup, it’s that you can’t change people. It’s impossible, although everyone tries to do it. A person must be willing to change their behavior. That’s when change can occur. Perhaps you went into your relationship, knowing there were some significant areas that your partner needed to change. Maybe you fell for the old lie that you could help them improve. But now you are wiser. So, when you get into your next new relationship, you won’t be as naïve for your own sake.

A person can’t make you happy.

You may have known that your partner couldn’t be your only reason for being happy. But you may have forgotten. Perhaps now you realize that you thought your partner was your only joy in life. But you’ve learned that no person can be your complete happiness, because they will fail you. People can’t make you happy. You must find your joy in those things that last like your faith, your purpose in life, and being yourself.

You will love again

You don’t feel this right now. You probably made a declaration to never fall in love again. Breakups cause heartbreak. It takes time to get over it. That’s okay, don’t rush it. It’s essential to healing. Reconnect with old friends and hang out with your family. Get reacquainted with your life before your relationship. Over time, you’ll feel better. You’ll realize that you’re worth loving, and you want to love again.

You learn something from every relationship.

Relationships are hard work, but sadly sometimes they don’t last, but every relationship has its purpose. Every person teaches you something about life and love. Your partner showed you a side of life and love that you would never have experienced otherwise. Perhaps you learned some beautiful things about love from watching your partner. Of course, this is a tough relationship to lose, but even in your loss, there is always something you gained.

Final Thoughts on Learning from a Mutual Breakup and Moving on with Your Life

If you find yourself amid a mutual breakup, be grateful the end of the relationship didn’t get ugly. Of course, heartbreak is always tricky, and it will take some time to heal. During this time, you can learn so many things about yourself, rediscovering who you are and considering you want your next relationship to look like. Your breakup can change your life for the good if you let it.

5 Ways To End Arguments In A Relationship (That Actually Work)

August 8, 2020 by Power of Positivity

Fights are normal in relationships. Arguments and heated debates, when they occur in moderation, can help a relationship to become stronger. There’s nothing inherently wrong with fighting with someone you love, as you are both unique individuals with separate beliefs and opinions. Clashing is inevitable.

However, sometimes these arguments become toxic. They might drag on for too long, involve personal attacks, or even be about the same things day in, day out. In cases like this, participants need to find a way to solve the issues they are facing or risk a lot of damage to the life they’ve built together.

But how can you end arguments without forcing unsatisfactory conclusions or half-baked solutions? The answers might be more straightforward than you think.

Here are five practical ways to end arguments in a relationship.

1. Listen

Listening is a potent tool in arguments. Often, stopping to listen to those around you can prevent a lot of misunderstandings and fights, and research has found that listening can have positive effects on the quality of a relationship. Here are some tips for listening during debates:

· Choose Silence First

The state by which emotions take over your body suddenly during an argument is known as emotional flooding. This mechanism activates your panic fight or flight response. It’s important not to let it harm your relationship. How? Choose silence. When those emotions come rushing in, instead of shouting whatever you think, pause and be quiet. Let your brain adequately absorb your partner’s words before you speak again.

· Make Sure It’s Clear You’re Listening

There are few worse emotions in the world than feeling like your partner is disregarding everything you say, or is judging your words and dismissing them. This is why it’s so crucial that you make sure your partner is aware that you’re listening to them intently every step along the way. You can do this by using mirroring statements, where you repeat what your partner says but in your own words to demonstrate a positive understanding.

· Tell Them You’re Thinking About It

If your partner says something that provokes a strong emotional response from you, don’t respond right away. Instead, say, “Let me think about what you said.” This simple statement is an excellent way to acknowledge that you’ve heard your partner while giving your emotions a chance to cool down so you can reply with a more level head and better positive thinking.

· Say You Understand

Finally, once your partner has said their piece, say in no uncertain terms that you understand. (Of course, don’t lie and say you know when you don’t; that should go without saying.) This signal says to your partner that you have thoroughly listened to them, and it allows you to move on to say your piece, so they understand your position. Remember, understanding doesn’t have to mean you agree – it just means you cared enough to listen and put yourself in their shoes.

2. Focus On The Right Big Stuff and The Right Small Stuff

Sometimes, the main problems that bring arguments back up, again and again, are things that you shouldn’t be focusing on. Yes, certain factors are non-negotiable, but many times, we tend to get lost in the wrong details. A little paradigm shift can be needed to create positive thinking. Here are some tips for doing so:

· Make Small Changes

If there are repeated arguments about the same thing over and over again, that means your current configuration that leads to these arguments is simply not working for you. You need to make small changes that will prevent these arguments and achieve a compromise between you. Ask your partner what action they would prefer, then tell them what you would prefer, and work your way up from there.

· Focus On The Big Picture

When you feel angry about a certain problem in your relationship, it can be helpful to take a step backward and take in the bigger picture. This shifts the perspective, allowing you to look at whether this issue matters and, if it does, determining what the large problem underneath it or at stake is. This is a very valuable step in resolving arguments, as it gives you both a chance to reframe the scenario at hand.

· Don’t Obsess Over Tiny Details

Sometimes, it’s easy to get lost in inconsequential details. But these things, ultimately, don’t determine the health of a relationship. Instead of having a huge blowout over who left the towel on the floor, say that you should both remember to hang the towels next time and move on. Life is by far too short to spend it on such unimportant things, and your focus is better devoted to more positive ventures.

3. Take A Break From Your Argument

When arguments get too heated, and you both lose track of where you began, it can be wise to let the high emotions die down by taking a break from it all. Here are some ways to do so:

· Stop Arguing

Sometimes, you need to recognize when it is time to take five and walk away from a fight to rest. Emotions can get very high, and this can lead to you or your partner saying things that neither of you means.

It can also prevent level-headedness and rationality in your attempts to understand the other person. If you need to, just stop the fight and take a break. Agree on a time to reconvene and continue the discussion, then go and cool off. When you return, you’ll have the positive thinking needed to carry on.

· Prepare A Safe Word

Many couples wrongly assume that safe words are only for intimacy and experimentation within that realm, but this is far from the truth. Safe words are designed to be used in any situation as a quick, easy way to put an end to certain situations between two or more who know the word when the situation becomes uncomfortable or crosses limits or boundaries.

If you’re in the midst of a particularly heated argument and the rising tensions and emotions are beginning to cause you and your partner to cross lines, uttering a safe word that must be respected forces both of you to stop, breathe, think, and revisit the topic later with a clearer head.

· Take A Walk

Has an argument been going on for much too long? Take a deep breath and ask your partner to go for a walk with you. The exercise will have positive effects on the built-up stress thanks to a release of feel-good hormones, and doing this together will allow both of you to become more relaxed in each other’s company. By the end of your walk, you will hopefully be able to address the situation with better clarity.

4. Fight To Solve, Not To Win

When you think of the term “fight,” you often think of a competition where two or more people try to be each other. In a relationship, this is not the way to go about things. Here are some tips for fighting smart in a relationship:

· Don’t Make Assumptions

There’s an adage that to assume “makes an ass out of u and me,” which is a play on the spelling of “assume.” Though it’s cliche, it is also accurate. To solve a problem, you have to make sure that you understand your partner. Assuming gives you preconceived notions that get in the way of clear, positive communication. Instead of assuming, ask them directly instead of if your thoughts are accurate, and let them correct you if you are wrong. Always seek to clarify instead of assuming!

· Discuss Behavior, Not Personality

If you have a problem with what your partner has done, do not shoot at them with personal attacks. Discuss the things they have done and why they have hurt or harmed you, never about who they are as a person. This rule allows you both to stay on task and separate bad actions from their characteristics for more objective discussion.

· Don’t Try To Win

Fights among those in a relationship shouldn’t involve the challenge of trying to “win” the discussion. The goal should be for both partners to work together to win against their problems, not for each partner to try to win over each other. Assigning blame and determining who is more in the wrong is unproductive and unnecessary.

5. Know When To Apologize

Apologies are powerful. They’re more than just you saying you’re in the wrong, and sometimes, it isn’t even really about blame anyway. Instead, it’s about showing that you’re willing to take responsibility.

Unfortunately, many people don’t provide positive apologies, even when they are completely in the wrong. Indeed, research indicates that transgressors can often choose to offer lackluster apologies, or even remain defensive or withhold apologies altogether.

Don’t fall into this trap. Apologies can be about sympathy, about accepting responsibility, about empathy, or just about compassion. They don’t have to be a sign that you’re admitting you’re 100% at fault, so don’t think of it that way. If you do happen to be completely in the wrong, though, then an honest, high-quality apology is even more crucial.

To apologize correctly, you must:

Say you are sorry
Say where you went wrong, without shifting the blame.
Indicate a way you will avoid this in the future
Ask how to make up for your mistakes, or if there is a way to make it easier for both of you to move forward.

Final Thoughts On Some Effective Ways To End Arguments In A Relationship

Arguments don’t have to be ended by the agreement of both parties. Sometimes, they can end with tiny compromises, new understandings, or agreeing to disagree while respecting each other’s opinions. What matters next is that both you and your partner focus on what you love about each other so you can work together to move beyond your worst arguments.

If you and your partner are still struggling with fights after this advice, don’t fret. There is zero shame in asking a professional for help. Couples’ counseling is a great way to talk in front of an unbiased and trained third party who can help you. So if your relationship is struggling, don’t be afraid to give therapy a try!

Science Explains What Happens to Your Body When You Eat Acai Berries Every Day

August 8, 2020 by Power of Positivity

Acai (ah-si-ee) berry fruit is native to South America, Belize, Brazil, and Peru. These little earthy flavored berries are packed with nutrition. You may be curious about how healthy they are for you. And, you’ll be fascinated to learn the emerging science that explains what happens to your body if you incorporate acai into your daily diet.

What Are Acai Berries?

Grown on the acai palm, acai berry fruit is around an inch in size and purplish-red berries. Some say the acai berry fruit tastes something like a mix between a blackberry and unsweetened, dark chocolate. After harvesting the fruit, it’s soaked in water to tenderize the fruit’s outer skin. Then it’s smashed into a purple-colored paste and freeze-dried into made into powder. Some acai fruit is frozen and sold as pulp.

You can buy acai powder to mix into your smoothies or with other fruit. Be sure to purchase organic acai powder to ensure the best quality. You can also purchase acai berry puree to mix with water or milk to create a smoothie base that you add other fruits.

10 Reasons to Try Acai Supplementation

Researchers are still learning all the benefits of the acai fruit, but here is a list of 10 possible health benefits of eating acai berry fruit.

These plant-based recipes are so scrumptious that you won’t miss the meat!

High in vitamins and minerals

Grown in the Amazon region, the acai fruit clusters are green until they ripen into a deep purple color. The pulp has a sticky consistency that can be made into jellies, syrup, liquors, ice cream, and energy drinks. It’s dark purple color makes it a natural dye, so it’s used as a natural food color.

Acai fruit is packed with vitamins C, A, and E. It also contains calcium, phosphorus, iron, thiamine, and polyphenols. Polyphenols have many health benefits, including better digestive health.

Could help you lose weight

Eating acai fruit pulp, one study found, could reduce your chances of a metabolic disease risk if you’re overweight. A metabolic disease happens when your body has an abnormal amount of chemical reactions affecting your liver and pancreas. These organs aid your digestion. But if your liver or pancreas are in distress due to the chemical reactions, they won’t function properly, giving you an increased chance of diseases like Type 2 diabetes. Plus, if your body isn’t metabolizing properly, it inhibits your ability to lose weight. Researchers say they need to do more studies to understand the complete benefits of acai fruit on metabolic disease and weight loss.

May lower your cholesterol.

An early study found the acai fruit could lower cholesterol. In this study, the participants ate the same amount of acai for 30 days. After 30 days, the researchers found there was a reduction in the participant’s cholesterol as well as a reduction in their LDL cholesterol compared to their total cholesterol. This is encouraging since acai fruit could be a natural way for people to reduce their cholesterol, so they don’t need to take medications. Further studies are needed to confirm the full benefits of eating acai fruit, reducing cholesterol, but hopefully in there will be good news in the future for those who suffer from high cholesterol.

May improve heart health.

Studies found there could be significant benefits to eating acai fruit because of its high vitamin C levels, flavonoids, and polyphenols that have been found to protect you again from heart disease. Studies are still in the works to understand the full benefits of acai fruit to prevent heart disease.

One of the difficulties with studying and eating acai fruit is that it’s not native to the United States. There is no way to gauge the growing or processing to be sure there are no pesticides and other toxic chemicals. Plus, some people suggest the way the fruit is processed could hamper its full health potential.

Antioxidants

Acai fruit has antioxidants that enhance your cell’s growth. They also slow down certain chemical reactions during oxidation that break up the free radicals that can harm your cells. Antioxidants prevent the narrowing of the arteries and lower the levels of cholesterol in your body. Antioxidants may also limit your chances of specific types of cancer.

Improve muscle damage due to exercise

One study done on junior athletes found helpful benefits for relieving muscle fatigue. The participants drank the acai berry fruit juice mix for six weeks. After six weeks, the researchers found some modest improvements in lowering muscle damage due to exercise. Although the improvement was minimal, the study was the first of further studies to better understand the ways acai may be used in the future to help athletes.

High in fiber

The grape-like acai fruit is also having a decent amount of fiber. Drinking acai fruit pulp is especially good because that’s how you get most of the fiber. A high-fiber diet has many health benefits, including

Keeps you regular. Fiber helps your intestines function properly and regularly. It helps elevate constipation or diarrhea, giving you a normal looking stool.
Lowering your chances of getting hemorrhoids.
Lowering your cholesterol.
Helping you control your blood sugar-People who have diabetes need fiber to help slow down the absorption of sugar.
It can help you lose weight or control your weight. When you eat high fiber, you feel satiated, so you don’t eat as much.
Eating high fiber can help you live longer.

You can combine acai fruit pulp with other berries to make a super nutritious drink or smoothie packed with fiber, vitamins, and minerals.

Acai Berry Recipes

Acai powder is versatile, so you use it in all types of recipes. Here are two for you to try.

Acai berry smoothie

Ingredients:

Acai powder three tablespoons
1-2 bananas, smashed and frozen
⅓ cup of frozen strawberries
⅓ cup of frozen blueberries or blackberries
One teaspoon flax seed
½ cup of almond milk, use more if you want
½ cold water

Directions:

Blend powder, fruit, flaxseed, and milk together. You can change up the berries or add other seeds like chia or hemp for different flavors.

Acai & blueberry muffins

Preheat your oven to 375 degrees. Line your muffin tin with liners.

Ingredients:

2 cups flour
1 cup almond milk
1/3 cup butter
One teaspoon vanilla
One teaspoon acai powder
1/3 honey
1/2 cup blueberries or blackberries

Directions:

Fold together ingredients. Pour some muffin mixture into each lined cup.
Bake for 25 to 30 minutes.
Remove the muffin pan from the oven and let cool for 10 minutes.
Remove each muffin from its cup and set on a tray to cool for another 10 minutes.

Warnings About Acai Supplements

If you’re eating large amounts of acai fruit in smoothies or foods, be sure to mention this to your doctor. It can affect your other meds. The acai fruit does alter MRI test results, so inform your doctor. They can suggest how long prior to the test. You should stop eating these products.

Also, acai may not be safe if you’re pregnant or breast-feeding. So far, there haven’t been enough scientific studies to verify that acai is safe in these circumstances. Some early studies indicate it’s relatively safe, but it’s important to wait till there are more extensive studies.

Beware of any foods touted as superfoods. Many of these claims don’t have a proper scientific basis. Right now, some people make internet claims that this berry heals every disease known to man. That would be nice if this were true, but as of today, the studies just don’t prove all the claims.

Researchers are especially careful when it comes to imported foods due to their limited knowledge of growing processes and ability to control how the fruit was harvested or processed. Other countries don’t have the same safety standards as the United States regarding pesticides and other chemicals.

Final Thoughts on Adding Acai to Your Diet

If you choose to eat acai powder or frozen acai pulp in your recipes, be careful about which brands you choose. Buy only organic acai products from reputable companies. If possible, get information on how the fruit was processed.

You want to eat the healthiest you can, so enjoy the unique flavor of acai fruit in your favorite recipes.

8 Things Hypnotherapy Can Help

August 8, 2020 by Power of Positivity

Did you know that you have natural resources within that can help you to make changes or fix out of control areas in your life? When you enter a trance-like state in hypnotherapy, you turn your thoughts inwards to tap into these resources. A hypnotherapist can help you to conquer the demons that hold you back.

When Should You Use Hypnotherapy?

There are many different types of therapy, and hypnosis is considered an adjunct form that is used in combination with other styles. It can treat obsessions, impulse control issues, relationship problems, and can even aid in pain management. It’s also been used by the medical community to help with gastrointestinal disorders, skin issues, and learning syndromes.

You should consider this alternative therapy if you’ve tried and failed with other varieties. Keep in mind that everything won’t be fixed with the wave of a wand, but with a few sessions, you are likely to notice a sizable difference in your problem.

What to Expect in Hypnotherapy?

There are many different techniques that a hypnotherapist can use to put you into a trance-like state. For starters, everything is done in a therapeutic environment where the calm and serene nature is beneficial to help you enter an altered level of consciousness.

Once you have tapped into the focused zone, you will be asked to talk about experiences that have happened to you that are troublesome. You usually identify these issues with the therapist before you begin. It would help if you didn’t let Hollywood’s version of hypnosis sway your thoughts.

No reputable hypnotist is going to have you clucking like a chicken or doing other silly acts. This is a therapy form and nothing that belongs in a circus. You won’t be in an unconscious sleep where you lose all self-control. At all times, you will remain in full control of your actions. If you’re wondering how to promote hypnotherapy effectively, focus on educating the public about its therapeutic benefits and dispelling common myths.

You will be given several suggestions and things to do to help you conquer whatever problem you’re facing, but you have a decision whether you act on these suggestions or not.

How Does Hypnosis Work?

How many sessions you need will depend on the level of your problem. Someone who has fought angst for twenty years is probably not going to be magically cured in one session. Your practitioner will decide how many courses he or she thinks you need.

When selecting a hypnotherapist, you need to make sure you find an individual affiliated with the American Society of Clinical Hypnosis. Since you are opening your mind to an altered state, you don’t want just anyone putting suggestions into your psyche. You want someone who is fully trained to do this type of therapy.

To be a hypnotherapist, an individual must hold a doctorate level degree in the medical field, plus they must take hours of training to receive their practitioner’s license. Like doctors, these practitioners all have different bedside manners, so it’s essential to find a person you feel you can work with to heal these areas of your life. Qualifications are only one part of finding a hypnotherapist; the other part is a good rapport with you.

When To Use Hypnotherapy Over Traditional Medicine?

The medical community has something for every ache and pain you have. However, these methods don’t always work. Sometimes, medication just masks the problem and provides a bandage. The minute you stop taking the prescriptions, your issue acerbates.

Thankfully, there are a few times when you should try alternative measures before you go to traditional treatments. Here are eight of those instances.

1. Weight Loss

According to the Centers for Disease Control, more than 71 percent of Americans are overweight or obese. Those numbers are staggering, considering the health problems that come along with the excess pounds. The diet industry is booming with products and promises to fix it all with a shake or protein bar.

However, it takes more than a meal replacement to help you lose weight. You need to change your mindset. Hypnotherapy gives you the ability to get to the root of the problem. You may be overeating to self-medicate for issues from your childhood.

Through guided hypnosis, you can channel your innermost parts where healing and restoration take place.

2. Better Sleep

One hundred things can cause insomnia, and it can last for days or weeks. When you don’t have enough sleep, your body cannot function properly. When you undergo hypnosis, you are tackling the issues that keep you up at night.

Insomnia is caused by nervousness, hopelessness, stress, thyroid problems, the foods you eat, your lifestyle, and chronic pain. Hypnotherapy helps to fix those things, which in return helps you to get more rest.

3. Anxiety

Do you lie awake at night, rolling over events and things beyond your control? Are you worried about bills, relationships, and how to make it through another day? Chronic angst is a mental illness that affects more than 40 million adults in the United States.

When you’re in a constant state of angst, your cortisol and adrenaline levels in your body are high. Being in continuous turmoil can take a real toll on your health. While you can reach for the medications your doctor wants to prescribe that are habit-forming or have many side effects, you can also use hypnotherapy to conquer these problems.

4. Depression

Depression and anxiety often co-occur. While chronic sadness is a severe mental health concern, it can be treated. Some blues are circumstantial and not caused by a chemical imbalance in the brain.

You have the power to take control of the circumstances that are bringing you down, and hypnosis is the tool to do it.

5. Overcoming Grief

Grief comes in all shapes and sizes. It can stem from the loss of a loved one, or it can be caused by personal turmoil. There is no easy way to get over the situations that have you oppressed, but there are things that can make it better.

When you tap into your innermost being, you can rejuvenate parts of your mind that are affected by trauma. While the situation that caused you to feel hurt and despair won’t go away, you will be able to better deal with it.

6. Conquering Phobias

Do you have a phobia of something that you would like to conquer? Are you afraid of the dark, spiders, snakes, or getting behind the wheel? Fears can escalate and get out of control without rhyme or reason.

You may find that some silly things bring you significant discomfort, usually tied to childhood trauma or other events. For instance, a person who is afraid to get behind the wheel of a car may be petrified because of a car accident.

They may have flashbacks of the event that leave them paralyzed in panic. Hypnotherapy is just what you need to put fear in its place. The power can control these irrational sensations from within.

7. Nail Biting

Nail-biting is a horrible habit that is caused by nervousness. It’s all part of a disorder called dermatophagia, which is a body-focused repetitive behavior. While biting your nails may be one problem, you can chew on your tongue, bit your cheek, eat the skin around your fingers, and exhibit other repetitive behaviors.

While CBT or Cognitive Behavioral Therapy is a hallmark treatment for this condition, it can be added to hypnotherapy. These repetitive behaviors often respond very well to guided hypnosis.

8. Smoking Cessation

Smoking is a significant problem in this country. Even with all the awareness of lung cancer and other breathing problems, people still can’t give up the nicotine. Vaping was considered a viable option, but then it too came with difficulties. If you find yourself lighting up throughout the day, then you need to stop.

Perhaps, you’ve already tried gum, patches, antidepressants, and other treatments to no avail. Now, it’s time for you to tap into that inner power to quit this dangerous habit. A study was conducted on 19 participants who smoked at least ten cigarettes per day.

Within just a few sessions, more than half of the subjects stop smoking. Thankfully, six months after the study had concluded, one-third of the participants still hadn’t picked up the habit. Hypnosis is an excellent tool to help you get rid of bad habits and learn how to live a positive life without dependency.

Final Thoughts on Giving Hypnotherapy a Try When Traditional Medicine Fails

Hypnotherapy has been around for more than 5,000 years. It’s been proven time and again to be a substantial help to those who want to live a better life free of fears, sadness, and other problems. You have the power to change your circumstances; you just need someone to guide you to unleash this inner strength.

There are many other alternative therapies that you can add to hypnosis, such as needling, cupping, and acupuncture. Isn’t it time to try natural remedies first?

15 Ways Negative Self Talk Damages Self-Esteem (And How To Fix It)

August 8, 2020 by Power of Positivity

At times, we can be our own worst enemies. While the world can be cruel and people can try to hurt you, a lot of the time, what external sources throw at you isn’t nearly as severe as what you throw at yourself, and that can often show up in the form of negative self talk.

Many people learn the process of negative self-talk at a very young age. It’s a frighteningly easy habit to fall into, and it’s one that’s best broken out of as soon as possible.

Here are 15 ways negative self talk can damage your self-esteem, and how to fix it.

1. Exaggerated Ideas of Responsibility

Living in the performance-driven rat’s race, our society has become has not been kind to us, and many of us have developed all sorts of cognitive distortions about responsibility as a result.

Said distorted thoughts are similar to how they manifest in sufferers with social anxiety disorder, and research has shown it often paves the way towards depression and stress. Here are a few ways to combat such self-talk:

Be kind and gracious to yourself.
Learn how to let go of things outside your control
Establishing and reinforcing your boundaries to take care of your limited resources

2. Magnifying Things

Unlike positive thinking, negative thinking often blows minor inconveniences out of proportion and exaggerates one’s flaws. As a result, we end up making mountains out of molehills and use it as an opportunity to lambast ourselves. To counteract this, try:

Taking a moment to think of the worst possible scenario, then the best possible scenario, before figuring out what the most realistic and likely and average scenario will be
Challenge your negative thoughts
Recognize and admit that you’re being anxious or negative, before calming yourself
Consider what positive things people may have to say about you

3. Thinking In Extremes

Negative thinking often manifests itself in an all-or-nothing language. You may find your negative thoughts using language like “always” and “never”, or “everyone” and “no one”. The truth is, that isn’t the case – the reality is always so much more complicated than that.

Instead of telling yourself again that nobody cares about you, try to:

Keep a written record full of positive experiences as concrete proof
Avoid thinking in extremes
Remember that this is just a feeling, and it too will pass
Put in the hard work and effort to create a situation you desire

4. Using Emotional Reasoning

In contrast to how positive thinking and objective reasoning is a hallmark of healthy self-esteem, research has shown that emotional reasoning often arises from individuals with cognitive distortions.

Emotional reasoning is when a person uses their subjective feelings as evidence and proof of a situation or decision, instead of referring to objective truth and reality. This perception often results in procrastination or depression, which isn’t ideal. Keep in mind that:

Emotions are temporary, and moments like these will pass.
You should try grounding and calming yourself before you make a decision or reaffirm a thought.
There’s often a deeper root cause for such emotional reasoning that likely needs to be tackled.

5. Unhelpful “Motivation”

It’s easy to bombard ourselves with “should” statements – that we should have tried harder, that we shouldn’t have done that. The reality, however, is far more unpredictable and ambiguous than you might think. There is no way to be sure that doing what you think you should’ve done would’ve somehow mitigated the risk. Instead:

Be gentle with yourself
Reward yourself positively
Be generous with treats and encouragement
Remind yourself that things don’t have to be complete – you just need to try

6. Thinking You Can Mind Read

If you suffer from low self-esteem or negative self-talk, science has shown that you’re likely to end up “mind reading”. This isn’t mind reading in any sense of the word – instead, you’re only imagining what someone is thinking or feeling, often in a biased and inaccurate manner. Rather, try:

Avoid playing the guessing game
Maintain open and heartfelt communication channels
Ask to clarify instead of assuming

7. Guilt Tripping

Guilt-tripping isn’t just a tool to manipulate others – it can also be used to beat yourself up with, leading to low self-esteem and negative thoughts. This can happen when you let everything that you regret or feel ashamed about dictate your actions and behavior, on the basis that you don’t deserve happiness or success because of them.

It can be easy to wallow in shame and guilt, but this isn’t healthy behavior. Instead:

Forgive yourself and move on.
Remind yourself that you deserve all of life’s good things as well.
Focus on the good you have done and can do.
Understand that it’s impossible to be perfect, and that shouldn’t define who you are.

8. Predicting The Future

Negative self-talk often drives us to imagine the worst-case scenario, and then fixate on it as if it is reality. This overthinking ends up causing anxiety and stress, as we have no way of confirming that our prediction will come true until an event confirms or denies it.

The truth is, this is just a fault of inflexible imagination and a fixation on adverse outcomes. To avoid this, try:

Distracting yourself with some other task
Consider what would be the best-case scenario and how that might also be possible.
Focus on the present
Consider whether the imagined scenario has any real, objective basis and grounds for it.

9. Overgeneralizations

It might not feel like much, but research proves that overgeneralization is an adaptive emotion that is born out of fear. You can see this in animal training, where desensitization to one stimulus often applies to most stimuli in the future.

Similarly, we often end up overgeneralizing every negative situation or event, and in the process, glossing over or forgetting exceptions to the rule. To combat this, consider instead:

Bearing in mind that this is an emotion that will pass
Admitting to yourself that you’re overgeneralizing
Remind yourself that there are exceptions to the rule than you can remember off the top of your head
Trying to actually remember when was the last time a similar incident happened

10. Analyzing Feelings Too Deeply

Emotions can be challenging to deal with, especially when your thought patterns are already easily influenced by said emotions. Many of us then would rather see and treat our feelings as a problem that should be resolved or fixed as soon as possible.

The truth is, trying to “fix” these feelings isn’t always possible. Sometimes, all you have to do is:

Be mindful of your thoughts and feelings
Take time to simply notice and observe these emotions and their sources
Breathe, and let them pass without clinging on to them

11. Only Thinking In Black and White

Defined by psychologists as dichotomous thinking, black-and-white thinking is when you view all situations, events, and thoughts in the extremes. Normally, we tend to exaggerate expectations due to our inability to consider an expectation that lies between two extremes. As a result, we often fail to reach them and disappoint ourselves in the process. Instead, try:

Allowing for grace and forgiveness should expectations not be reached
Focus on what has been successfully achieved, rather than what was not
Be aware of any polarizing thoughts you may have
Don’t be hard on yourself

12. Harsh Narrative Voice

We are often the narrator of our own lives, telling ourselves and explaining to ourselves what is happening in a manner akin to reading a storybook. As you can imagine, the entire tone of the story changes if the tone of the narrator is a harsh and cruel one. After all, who would want to read a story that is continuously negative and self-bashing?

Here are a few ways to change your internal narrative voice to something more positive:

Be gentle in how you approach and think about things
If you won’t narrate or say this to someone you love, do not apply it to yourself
Maintain awareness of when you start being internally harsh towards yourself

13. Minimizing Things

The complete opposite of magnification, minimization is when we downplay or dismiss our capabilities and achievements. Instead of receiving praise and congratulations gracefully, we may find ourselves brushing it off or nitpicking on some minor flaws.

This results in us being trapped constantly feeling inferior and unappreciated, as we never allow ourselves to be truly boosted up by encouragements and compliments. To combat this, try:

Accepting encouragements and compliments with a simple “thank you.”
Give yourself permission to indulge in admiration and praise
Focus on what you have successfully achieved
Reward yourself for what you’ve done

14. Habitual Self-Critique

Self-criticism and personal high standards are important tools in the path to self-betterment. Just like any tool, however, these can be abused. Instead of striving to do better, you might find yourself passing judgment on yourself instantly as a gut reaction. This, as you can imagine, isn’t actually helpful.

Instead, it would be more productive if you were to:

Setting aside time to mull over a perceived mistake or flaw
Make self-criticism an intentional and deliberate act.
Take a quick moment to assess whether there is any proper basis for it.

15. Labeling Others and Yourself

Life is easier when we slap ourselves with a label – it gives us an identity to rally around, and in turn, a sense of belonging. This is a tool that can be abused, however. When that label is a negative and degrading one, it can be harmful to our psyche and mental wellbeing. Instead, remind yourself that:

The human condition is a complex and ever-changing experience – a single label cannot possibly encompass all of it
Labels applied in the heat of a moment or as a result of negativity are often inaccurate
Labels are ultimately meant to help ourselves and others, not tear them down
It’s best to use labels as positive identifiers we can use to build ourselves up with

Final Thoughts On Some Ways Negative Self-Talk Can Damage Your Self-Esteem And How To Fix It

Negative self-talk is an extremely damaging process, sprung from insecurities, fears, and the influence of others. It can damage your self-esteem significantly, which is why you need to learn to combat it. If you’re struggling in this area, don’t be afraid to reach out for help, whether from loved ones or from a trained mental health professional.

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

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Injuries

Alcohol and other toxins

Infections and autoimmune disorders

Medications

Some types of depression

Dry skin

Brittle nails

Lowers cholesterol

Insomnia

Lowers risk of Alzheimer’s’ disease

Heart disease

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Poor concentration

Fatigue

Forgiveness will get you through.

You enjoy being alone.

What you definitely do not want in your next relationship.

There are new experiences to be had.

Things you do want in your next relationship.

Get to know yourself.

Don’t put things on hold because of the relationship.

Learn areas in your life where you need to grow

It’s vital that you take excellent care of your heart.

Communication is critical

Time will heal the pain.

You can’t change people.

A person can’t make you happy.

You will love again

You learn something from every relationship.

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Could help you lose weight

May lower your cholesterol.

May improve heart health.

Antioxidants

Improve muscle damage due to exercise

High in fiber

Every day is a day to shine. Shine on!