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Doctors Reveal 10 Early Signs of COPD

May 12, 2020 by Power of Positivity

Chronic obstructive pulmonary disease, COPD, is an umbrella term used to describe respiratory conditions that block the airway and impair breathing.

The Centers for Disease Control and Prevention (CDC) reports that COPD affects the lives of over 15 million people in America. Further, it claims the lives of more than 140,000 of those patients every year. Also, they predict that the healthcare cost associated with treating COPD may reach $49 billion in America by the end of 2020.

Who Is Most at Risk of Developing COPD?

Individuals who smoke are at high risk of developing COPD, especially long-term smokers. And the disease can significantly lower their life expectancy.

To substantiate this claim, we only need to take a look at a study published by the National Institutes of Health. This agency is part of the U.S. government responsible for biomedical and public health research. The study broke down the life expectancy of current smokers with COPD based on the severity of the disease. Then they classified them as stages one through four.

The results of the study indicate the following stages, as follows:

1 – Life expectancy declines by 0.3 years
2 – Life expectancy declines by 2.2 years
3 and 4 – Life expectancy declines by 5.8 years

Can Non-Smokers Develop Chronic Obstructive Pulmonary Diseases?

According to the American Thoracic Society, a nonprofit committed to improving care for those with pulmonary diseases and other critical illnesses, even non-smokers are at risk of developing chronic obstructive pulmonary diseases. And in many cases, it is the result of exposure to air pollutants. In fact, some studies have linked inhaling dust or fumes used in homes for heating or cooking to the development of COPD-related respiratory diseases in non-smokers.

Chemicals and fumes found in some work environments also contributed to COPD-related respiratory diseases among non-smokers, according to the same studies.

That said, the probability of developing a COPD-related respiratory disease that leads to impaired breathing remains the highest among those who smoke cigarettes, cigars, and other tobacco products. The same is true for those who routinely inhale secondhand tobacco smoke.

Additional Risk Factors for COPD-Related Respiratory Diseases Among Non-Smokers

Along with air pollutants in the home or workplace and secondhand tobacco smoke, risk factors for chronic obstructive pulmonary diseases can also include

Age

Several studies have revealed that age plays a role when it comes to the development of COPD-related respiratory diseases as they are more common among individuals age 40 and over. It is also worth noting that gender is yet another factor. According to the Lung Health Institute, women are 37 percent more likely to struggle with impaired breathing caused by COPD than men.

Genetics

In addition to age and gender, genetics can also play a role in whether or not an individual will develop a COPD-related respiratory disease. According to the National Institutes of Health, 5 percent of individuals with COPD have what is known as an alpha-1 antitrypsin deficiency. For those who are not familiar with alpha-1 antitrypsin, it is a protein that belongs to the serpin superfamily. Individuals who are genetically predisposed to having too little of this protein are more susceptible to lung damage, which can increase their chances of developing a COPD-related respiratory disease. It is important to note that an alpha-1 antitrypsin deficiency can also adversely affect liver function.

Maternal smoking during pregnancy

According to a study published by Sage Journals, a leading peer-reviewed open-access journal, women who smoke during their pregnancy are at an increased risk of giving birth to a baby with underdeveloped lungs. When this happens, the chances of the baby developing a COPD-related respiratory disease as they get older increases considerably.

Chronic Obstructive Pulmonary Diseases and Impaired Breathing

Now that we have a broader understanding of the risk factors when it comes to chronic obstructive pulmonary diseases and the toll that they can take on one’s health, let’s take a moment to go over some of the more common forms of these respiratory diseases:

Chronic bronchitis

This particular chronic obstructive pulmonary disease occurs when the bronchi, the breathing passages in the lungs, become inflamed and remain that way long-term. More often than not, those with chronic bronchitis will experience a noticeable uptick in mucus production that makes it difficult to breathe. And this increase in mucus is typically accompanied by respiratory infections and a chronic cough.

Pulmonary emphysema

Also commonly referred to as emphysema, pulmonary emphysema is an even more severe form of chronic obstructive pulmonary disease. Pulmonary emphysema is a condition whereby the alveoli, the air sacs in the lungs, is damaged extensively, often to the point where they become narrowed, stretched, or over-inflated. In most cases, damage to the alveoli leads eventually leads to permanent holes forming in the lung tissue. When this happens, it can lead to persistent breathlessness.

Asthma

Although often seen as a separate respiratory illness, asthma also falls under the umbrella of chronic obstructive pulmonary diseases as it can significantly impact lung function. For those who may not be as familiar with asthma, it is a condition that causes swelling and inflammation that affects the lining of the airway.

Further, individuals with asthma will typically experience an uptick in mucus production. That increase invariably leads to the development of mucus plugs in the lungs. Not surprisingly, the swelling, inflammation, and mucus plugs associated with asthma can make breathing extremely difficult.

10 Early Signs of COPD

Here are a few noteworthy facts about COPD before we look at the signs.

Symptoms of chronic obstructive pulmonary diseases among smokers and non-smokers are generally the same. However, smokers have more comorbidities as a result of their struggles with chronic obstructive pulmonary diseases than non-smokers.

According to a study published in the Journal of the COPD Foundation, some of the more common comorbidities associated with chronic obstructive pulmonary diseases include

Cardiovascular disease
Osteoporosis
Diabetes

The severity of the symptoms associated with COPD can vary depending on the stage and the type of disease developed. That being said, ten early signs of a chronic obstructive pulmonary disease often include the following:

1. Chronic Coughing

An occasional cough is typical. But persistent coughing is often one of the tell-tale signs of chronic obstructive pulmonary disease. In short, coughing is the body’s way of expelling harmful contaminants, such as tobacco smoke and fumes, from the lungs.

2. Shortness of Breath

When it comes to COPD-related respiratory diseases, feeling out of breath and fatigued is not uncommon. And this has a lot to do with the respiratory system working harder than usual to combat the inflammation, build-up of mucus, and damage to lung tissue caused by the diseases.

3. Excessive Mucus

Excess mucus production goes hand in hand with most chronic obstructive pulmonary diseases. In short, the body produces more mucus to minimize the damaging effects of irritants in the respiratory system.

4. Yellow Sputum

When you have either the common cold or the flu, it is not unusual to produce yellow sputum, a mix of saliva and mucus that one coughs up from their respiratory tract. However, in the absence of the flu or common cold, yellow sputum is an early sign of COPD.

5. Frequent Headaches

Individuals with a COPD-related respiratory disease seldom get enough oxygen flowing into their lungs while they are sleeping. That lack of air leads to more carbon dioxide in their blood. As a result, when they wake up in the morning, they often experience severe headaches, dizziness, and lightheadedness.

6. Swollen Ankles

Another early sign of a COPD-related respiratory disease would be swollen ankles. The same is true when it comes to feet and legs as well. In most cases, the swelling of these body parts is caused by lung damage, which reduces the flow of oxygen to blood vessels.

7. Difficulty Sleeping

In addition to chronic coughing and breathing problems, chronic obstructive pulmonary diseases can trigger sleep apnea and gastroesophageal reflux disease, all of which can stand in the way of getting a good night’s sleep.

8. Unexplained Weight Loss

A study published by the Lung Health Institute noted that between 40 to 70 percent of individuals with COPD experience unplanned weight loss. Researchers and scientists involved in the survey attributed the weight loss to the lungs harder for the patients to breathe. In the process, however, they burn more calories, which leads to losing weight unintentionally.

9. Chronic Fatigue

According to Dr. Fernando Martinez, a pulmonologist with Weill Cornell Medical College in New York City, most people who have a chronic obstructive pulmonary disease will experience chronic fatigue. And in many cases, fatigue will be coupled with breathlessness, which can make performing even basic tasks extremely difficult.

10. Frequent Respiratory Infections

Frequent respiratory infections are quite common among individuals who have a COPD-related respiratory disease. These infections generally involve the lower respiratory tract and can range from acute to chronic.

Final Thoughts on Living with COPD

In summary, chronic obstructive pulmonary diseases stem from either smoking or exposure to dangerous fumes in the home or workplace. Regardless, it can take a tremendous toll on one’s health and overall quality of life.

Fortunately, before these diseases reach an advanced stage, the body will signal that something is wrong. If you’re experiencing any of these COPD symptoms, you visit your physician as soon as possible.

Psychologists Reveal How to Form Healthy Habits (That Will Actually Last)

May 12, 2020 by Power of Positivity

Do you consider yourself a creature of habit? Everyone has patterns that are good or bad for them. How do you kick bad ones and build new healthy habits?

The old saying that you can’t teach an old dog a new trick is false. While it may take time and patience, you can retrain your brain and change your routines. Opting for a healthier lifestyle may add years to your life.

How can you create healthy routines and apply them to your daily regimens? Are you willing to admit you need to make changes and will work diligently to do it? If so, you have made the first crucial step.

Whether you want to change your diet, exercise more, or learn how to meditate, the process is the same. Only, having the desire isn’t enough. You must put action behind your thoughts to achieve your goals.

Nobody said it would be easy to retrain your brain. However, you can use the same tenacity you used to form bad habits to change them into good ones. Here are some suggestions that psychologists reveal for creating new healthy habits that will last.

It Starts in Your Head

If a journey of a thousand miles starts with one step, your first one would be to identify your goal. Before you can develop a healthy routine, you must define it in your mind. Once you can visualize the habit, you can establish steps to incorporate it into your daily regimens.

Take time to think about creating new habits and how they will benefit you. Do you want to lose weight and feel healthier? Visualize the scales registering smaller numbers and see yourself in that lovely designer dress you’ve longed to wear.

Use the law of attraction to make the changes you desire. Proclaim to your Higher Source that you are exercising more, or you are eating healthier, or you are concentrating on personal relationships. These powerful declarations will do more for developing wholesome routines than just wishfully thinking.

Look at the Big Picture

If a habit can’t be sustainable in the long run, then it’s not worth your time. You may wake up one morning and vow that you are going to run five miles every day, rain, or shine. While it may be an admirable goal that’s good for your health, it isn’t a reasonable goal, and you may quickly become discouraged.

Let’s take that goal and rework it into a manageable plan that would create a healthy habit. For example, decide that you will run at least a mile a day. As you run daily, your body becomes accustomed, and running becomes automatic.

What if the weather is terrible or something unexpected comes up that needs your attention? Give yourself some slack and continue your running regimen the next day. Flexibility and sustainability help you build healthy regimens that will stick.

How many times have you looked in the mirror on a Monday morning and swore that you were going to lose fifty pounds as soon as possible? You decided to try one of the fad diets you saw on a late-night infomercial.

The plan promises that you will drop weight effortlessly in no time, and all you must do is replace your meals with expensive frozen dinners. In the long run, can such unrealistic expectations turn into a healthy routine? It may work for a while, but it won’t last. All you will end up losing is a ton of money, and your determination to form better eating habits.

Set Yourself Up to Win

How many times have you resolved to trade a poor routine into a healthy regimen, just to sabotage yourself? You may not even know that you’re doing it. If you want to retrain your brain to lead a beneficial lifestyle, you must set the scene for victory.

Is one of your goals to make better nutritional choices? It won’t do you much good if you want to eat healthier, but the fridge remains loaded with junk food. You won’t successfully build good habits if you don’t nix the things that cause you to stumble.

For any plan to succeed, you need a Plan B. Make safety nets in advance in case you veer from your course a bit. As you see the benefits of your new habits, you will be likely to internalize them permanently.

Do you want to spend more time outdoors getting fresh air? Find parks or hiking trails that are close to where you live or work. Give yourself the tools to succeed, and your health goals will become a habit.

Perhaps you want to cultivate better habits of conversation and listening skills. It can only become a good routine if you practice as often as possible. Practice listening and genuinely thinking about what the other person is saying, and the pattern will become second nature.

For your new healthy routines to stick, you often must tweak your schedule. For example, you may be learning new eating habits, and sweets are your downfall. If you know that your boss brings donuts to the break room each morning at 9 am, you might consider moving your break time up so the temptation won’t be so great.

Be Patient with Yourself

You’ve probably read skewed statistics that said all you need is twenty-one days to turn a behavior into a habit. We are individuals with countless variables, so everyone’s journey for building healthy habits is different. It may take you a couple of weeks, a few months, or a year or more to create the regimen you want.

The key to successful brain retraining is time and patience. If you falter one day, start fresh the next one. You didn’t create a bad habit overnight, so turning it into a good one won’t be instantaneous either.

So, you caved in and had that dish of chocolate ice-cream you craved. It’s not the end of the world. You can still have the occasional slipup without abandoning your new eating habits.

Keep focused on your goals, and don’t be discouraged. Soon, your healthy habit will be so ingrained that you won’t need to think about it. Being kinder to yourself is a habit worth cultivating.

Have an Accountability Partner

While you are ultimately responsible for creating your habits, having a cheering squad helps. Studies show that people who are trying to improve their eating habits and lose weight do better when they partner with a friend or loved one. Real accountability and competition can change the healthy behavior into practice.

If you can’t meet face-to-face, give your person a call or send an email. Maybe your partner has been where you are and can serve as a supportive mentor. Forming good habits is even more of an occasion to celebrate when you share success.

Use the Reward System

Unless a person is selfless, everyone is more motivated with an incentive. Have you ever seen the proverbial carrot on the stick that the donkey chases? With each small success of turning behaviors into healthy habits, make it a cause for celebration.

You needn’t be extravagant with your reward system. Have you kept up with your morning yoga classes? Why not treat yourself to some new yoga pants or an individualized course? Just a little reward may be the thing to keep you motivated and on track.

Have you kicked the smoking habit and exchanged it for a healthy walking ritual? Take some of the cash you saved from not buying cigarettes and treat yourself to a new outfit or a dinner date with your mate. When your brain perceives a reward, it’s more likely to continue the action habitually.

Final Thoughts on Reaping the Benefits of Your New Healthy Habits

For a behavior to become a healthy habit, you must see how it benefits you. Even though you know, you will fight cravings and occasionally cheat while modifying your diet; however, being lean and healthy is worth it to you. If you don’t perceive any benefits, then you aren’t likely to form the habit.

As you break your goals down into smaller increments, chart your progress in a place where you can see it daily. Watch how your developing habit of drinking water instead of sugary soda is showing on the scales. You may also notice that your new habit of exercising more is paying off as you watch your running chart mileage increase.

How have you felt since you decided that you wanted to meditate a few minutes each day? Are your anxiety levels decreasing, and do you find yourself living more in the present? You have successfully created a healthy habit.

Another tool that will help you realize beneficial habits is journaling. Track your progress, thoughts, and shortcomings in a notebook or on the computer. Every few days, reflect on your journal entries to see what things are supporting your new habits and those that are a hindrance.

You are the boss of creating healthy habits. It’s possible to turn positive behaviors into healthy habits with time and patience. When you get into the habit of caring for yourself, your body will thank you with joy and longevity.

Dermatologists Reveal 5 Signs of Stressed Skin (And How to Heal It)

May 11, 2020 by Power of Positivity

Any dermatologist will tell you that stressed skin has an undeniable way of showing itself. You may notice things such as dry skin, itchy skin, dull skin, or even rough skin. Even worse, you can start to develop skin conditions and diseases that make your skin look even worse.

Skin is the largest group of cells that make up the human body, so it’s no surprise that stress can have such a substantial effect on it. There are plenty of great skincare routines on the market. But stressed skin that manifests in the form of skin conditions or diseases might require the intervention of your dermatologist.

5 Most Likely Causes of Stressed Skin

1. Bumps, Boils, or Acne

Bumps or boils can occur for many reasons on the body. Usually, it’s an indicator that there is some contaminant that your body is trying to push out. Stress triggers an increase in chemicals and hormone production in the body. These bumps and boils can be a way for your body to try to dispose of this surplus of substances.

A lot of smaller bumps, especially on the face, is called acne. Acne is one of the most common skin conditions in the world. These bumps can range from small bumps that you may or may not feel to large, red, painful bumps. Since acne almost always occurs on the face, it’s hard to hide it.

Acne is a condition that most pre-teens and teens face when going through puberty, whether they have stressed skin or not. It commonly lasts through the young adult stage and tapers off as people get older. However, it’s not unheard of for it to continue well into adulthood.

Acne happens when hair follicles become clogged with oil and dead skin cells. Stress can make this happen much more often than it usually would. Stress causes overactive sebaceous glands (oil glands), which leads to a higher chance of clogs. The result is more acne for younger people or persistent acne for older people.

For most people, acne is just a nuisance but doesn’t cause permanent damage. However, some people aren’t so lucky. Bumps from acne can be painful and bleed. If acne is severe enough, it can even lead to permanent scarring. With stress increasing its occurrence, there is a higher risk of permanent damage from acne.

The great thing about acne is that treatments are usually straightforward. Typical cases of acne can be treated with OTC skincare routines such as facial cleansers or skincare products with Benzoyl Peroxide or Salicylic Acid. You can even manage more severe cases of acne that are caused by bacteria with ongoing and diligent care.

2. Red Splotches or Hives

Hives are an evident skin rash that occurs from some type of irritant. It appears as pale red bumps or puffy red splotches on the skin. These “splotches” can link together to form larger areas called plaques. These plaques can grow as big as the size of a plate.

Anyone can get hives since it’s caused by some type of allergic reaction to an irritant. A typical case of hives doesn’t last long and can go away in a day or so as long as the person isn’t still exposed to the irritant. However, acute or chronic hives can last weeks and can typically be due to underlying conditions such as Hepatitis C or cancer.

Hives happen when your body releases a chemical called histamine. Histamine causes small red blood vessels to leak under your skin, which leads to the red splotches. Stress can cause hives in one of two ways. Stress can amp up the production of histamine or cause small blood vessels to leak even without the presence of histamine.

Typical cases of hives can appear anywhere on the body and cause swelling and itching. Occasionally they can burn or sting. It’s rare, but extreme cases of hives could require immediate medical attention because the swelling could close the airways.

Usually, hives can be treated by removing the trigger. Depending on the reason for your stress, this could be difficult to do right away.

Know all the signs of wheat intolerance.

3. More Bumps – Rosacea

Rosacea is almost like a combination of acne and hives. It’s characterized by red blotches on the skin with small, pus-filled pimples or bumps. Rosacea usually occurs on the face. You may be able to see tiny blood vessels under the splotches.

Rosacea affects men as well as women, and people with fair skin are at higher risk of developing the condition. Rosacea doesn’t usually develop in children, but it’s not unheard of for this to happen. When it does occur in children, there can be severe complications.

The essential cause of rosacea is an adverse reaction to bad chemical reactions in the body. Stress causes several chemical reactions in the body, so it’s no surprise that it can cause rosacea to flare up. Even worse is that you can never tell which chemical reactions stress will produce, so you’d have to assume that any type of stress could be a trigger.

Rosacea mostly causes superficial skin problems. Redness, tingling, itching, and bumps are the most common problems. The worst problem is if rosacea starts affecting the eyes. In fact, the risk of eye problems is higher in children. These problems can include pink eye, styes, swollen eyelids with open sores, sensitivity to light, or even blindness.

There is no cure for rosacea, but getting rid of as much stress as possible can significantly reduce breakouts. Learning the triggers of the condition and avoiding them is the best way to prevent the disease.

4. Dry, Rough Skin or Eczema

When your skin is dry and rough, there is usually an underlying cause. Eczema can be one of those causes. Eczema is a condition where patches of skin become dry, raw, and cracked. There are different types of eczema, with the most common being atopic dermatitis. Familiar places that eczema shows up are the cheeks, nose, chin, neck, inner elbow, or the inner knees.

Anyone can develop eczema at any age. It’s more common for babies and children to develop it and have it go away as they get older. However, some people keep the condition into adulthood, and some don’t develop it until adulthood.

Studies explain that stress can trigger chemical reactions in your body. It can trigger an excess of cortisol. In large amounts, cortisol causes inflammation throughout the body. This inflammation can happen in the skin, triggering an episode of eczema.

The good news about eczema is that it only affects the skin. It doesn’t cause any life-threatening problems. However, rashes that occur from eczema can be very unsightly and uncomfortable. They can itch, crack, and bleed. They can sometimes be painful. There is a possibility of lichenification, a phenomenon where the rash thickens then develops knots and a permanent itch. Another consideration is since the rashes can occur on exposed areas of the body, they can be embarrassing.

You can resolve your eczema with a host of natural remedies, including:

Colloidal oatmeal
Honey
Drinking plenty of water
Eating probiotics

These 12 foods can worsen your eczema.

5. Scaly Skin or Psoriasis

Psoriasis is a skin rash that commonly occurs on the scalp, knees, trunk, and elbows. It’s characterized by large, red, scaly plaque patches with a silvery crust on them. It’s an autoimmune disease that occurs in a cycle, lasting for weeks to months at a time.

Psoriasis can affect people of any age. It’s not very common in babies and children, although it does show up occasionally at that age. It’s hard to detect in babies because it can be confused with other skin conditions that babies suffer from. Typically, the disease begins showing up in teenaged years.

The reason stress can encourage a psoriasis flare-up is due to why psoriasis happens in the first place. Psoriasis occurs from an overactive immune system. This causes new skin cells to grow faster than your body can shed old skin cells. That’s what causes the plaque buildup. The chemical reactions that stress causes can put your immune system in overdrive, aggravating your psoriasis.

There is a long list of issues that psoriasis can causes. Some of these issues are:

Skin lesions
Onycholysis (nails separating from beds)
Nail crumbling
Joint pain

It can be tough dealing with psoriasis. The disease tends to have more dramatic effects than the other skin diseases on the list. Furthermore, you treat psoriasis from the inside, first.

Some actions you can take to calm psoriasis include the following:

Eating a well-balanced, organic, plant-based diet.
Knowing your food allergies and avoiding them
Consuming probiotics

Final Thoughts on Calming Your Stressed Skin

Dermatologists all over will tell you that skin is a significant indicator of your health, so you should always pay attention when your skin is showing signs of stress. You can fight against stressed skin with proper skincare routines, but the best way is by reducing the stress in your life. It’s always easier said than done when it comes to eliminating stress. But your stressed skin will thank you for your efforts.

How to Flatten Your Stomach (in 10 Minutes or Less)

May 11, 2020 by Power of Positivity

The stomach is one of the most common areas where fat tends to accumulate. Many lifestyle factors lead to getting a bit of a rounder belly. If you’re looking to flatten your stomach, there are a few things you can do. These tips will help burn off that excess fat and reduce swelling and bloating in your stomach.

Here are five of the best ways to flatten your stomach. Best of all, you can do it in about 10 minutes or less per day.

5 Ways to Flatten Your Stomach

1 – Abdominals Exercises

One of the most obvious ways to flatten your stomach is to do abdominals exercises. The goal is to burn off excess body fat around the belly and tone the abdominal muscles. In time, this leads to an overall flatter and leaner stomach area. When picking a workout routine to target your stomach, you’ll want to do exercises that focus on your core muscles and perform high repetition exercises. These are exercises like sit-ups, V-ups, planks, bicycle crunches, leg lifts, and mountain climbers.

Combining these exercises with HIIT (High-Intensity Interval Training) could give you even better results. For HIIT, pick a set of four activities. For twenty seconds, do as many of the exercises as you possibly can. After those twenty seconds are up, rest for ten seconds, and then for the next twenty seconds, try to break the number you just hit. Spend about two and a half minutes on each exercise, totaling about a ten-minute workout.

You’ll be sore, and probably barely able to move after your first work out. But that just shows that it’s working. Between the cardio from the intensity and the specific exercises working the abdominal muscles, you’ll notice a difference in a matter of weeks. You can even increase the duration of the activities from twenty seconds up to thirty if it starts getting too easy for you.

2 – Drink More Water

Our body runs on water and needs water to perform its day to day functions. Water is an active component in cellular respiration, a reaction that plays into the metabolic process. If you don’t have enough water in your system, your body isn’t getting the fuel it needs to properly keep your metabolism going strong, which can lead to a buildup of fat.

Another benefit of drinking more water is that if you drink more water before meals, you’ll feel fuller. If you feel more full earlier into your meal, you’ll eat less and put on less additional weight since you’re not overeating. This helps you better control your appetite as well, and eventually train yourself to eat less food at each meal.

Lastly, sometimes a bulging stomach isn’t caused by fat at all. Bloating and swelling due to gas or constipation can also lead to a larger rounded belly.

Water has a cleansing effect on the body. It helps with the detoxification process, as well as helping to flush out the system. Adding more water to your diet can help flush your system, clearing up constipation or bloating that is causing your belly to protrude or swell.

3 – Eat Fiber

Fiber is excellent for water absorption from food in the body, as it slows the process of passing food through the digestive tract. Since the effects of eating fiber start at early as delaying the emptying of your stomach contents into the duodenum of the small intestine, this will leave your stomach fuller for longer, and make the stomach swell, which in turn will curb your appetite.

On top of this, fiber has the added benefit of reducing the number of calories your body is able to absorb. This consumption makes for fewer calories. You’ll have to burn off later to keep a stable weight. Soluble fiber also helps prevent the buildup of fat around the organs, leading to a slimmer waist and stomach.

Adding some fiber to your diet is a great way to flatten your stomach. Fiber can be found in a variety of foods, mostly oats, flaxseeds, legumes, and brussels sprouts.

4 – Consume Probiotics

Probiotics are live bacteria that help to promote overall gut health. Your stomach uses a combination of acids and live bacteria to fully break down food before passing it on to the rest of the digestive tract. If you start putting on too much weight, sometimes this balance is shifted and thrown out of whack. This shift can significantly affect weight gain and distribution.

Consuming probiotics can help shift things back towards a healthy balance and gut health, increasing the number of good bacteria in your stomach and helping promote weight loss and proper weight distribution.

Some specific strains of probiotics have been linked to reduced belly fat, including these three:

1. Lactobacillus fermentum

2. Lactobacillus amylovorus

3. Lactobacillus gasseri

You can add more probiotics into your diet through either probiotic supplements or eating foods like yogurt, kimchi, and pickles. If you want to help flatten your stomach, consume probiotics. It’s that simple.

5 – Reduce Your Stress Levels

Prolonged stress can have a variety of harmful effects on the body. While the stress response is supposed to give us the energy and heightened awareness to get us through a dangerous situation, modern life has conditioned our minds and bodies to interpret a wide range of circumstances as stressful, ranging from actual problems to minor inconveniences. This chronic stress keeps our bodies in a state of fight or flight, which is excellent for short bursts but can wear on our bodies as time goes on.

When under the effects of stress, our body’s priorities are increasing blood flow to the muscles, heart, lungs, and brain, diverting blood away from the digestive organs. Stress also triggers an adrenal response, causing a burst of energy and sugar retention to help fuel the body.

Under normal conditions where you need to actually fight or flight, this gives your body the energy it needs in a pinch. Since most stress is more emotional and based on life circumstances, though, rather than something like outrunning a bear, the prolonged stress leads to slower digestion, lower metabolism, and the conversion of unused sugars retained thanks to the stress response being converted into fat.

Using stress relief techniques like meditation, yoga, running, writing, journaling, and making art can actually help flatten your stomach. The more relaxed you are throughout the day and the less time you spend stressed, the longer your parasympathetic nervous system is allowed to remain in control, meaning your digestive tract is getting the full blood supply it needs, and your metabolism is running on full capacity.

Your cortisol levels are also kept lower, which also helps keep your weight down. Cortisol is a stress hormone that can lead to increased appetite and fat retention.

Bonus Tips to Flatten Your Stomach

If you’re looking to flatten your stomach, there are a lot of things you can do to help. While we’ve mostly focused on these five techniques, there are still more ways you can help reduce your weight through diet, exercise, and overall lifestyle changes. Other things you can do to help lose weight are:

Eat More Protein
Get Enough Sleep
Make Use of Intermittent Fasting
Take Fish Oil
Limit Your Sugar Intake
Use Coconut Oil
Cut Back on Alcohol
Be More Active Throughout The Day
Limit Your Carb Intake

Final Thoughts on How to Flatten Your Stomach With Little Effort

At the end of the day, flattening your stomach isn’t necessarily hard to do in practice. It’s not some herculean task that only those willing to pump iron and lift heavy weights can do. What it does require, though, is an openness to change, having the discipline to stick to new habits and lifestyle changes, and a lot of patience.

Weight loss isn’t a ‘blink, and you’ll miss’ it experience, but more of a prolonged journey with gradual results. As long as you keep on the right path, your results will come, and those results can be different for each person. Some people might start seeing a difference in a matter of days, while others might take weeks of dedication to a strict diet and routine before they start seeing any significant results.

The takeaway is don’t get discouraged, keep at it, and don’t let an immediate lack of results get you down. These methods are proven to work, but they take time. After incorporating these methods into your day-to-day life, not only will you eventually start to see that stomach flatten, but you’ll also begin to feel healthier and more energized overall.

While these techniques are framed around fat burning, they’re also good to keep with just for staying healthy in general. So if you’re looking to do more than burn fat and trim down that belly, introducing these five techniques into your day to day life will help you slim down and stay healthy.

Doctors Explain The Causes + Signs of Bronchitis (and how to feel better)

May 11, 2020 by Power of Positivity

Your lungs give you the breath of life. However, many don’t honestly know the intricate workings of the air passageways, bronchial tubes, and lungs—these tubes and passageways transport air to and from the lungs making breathing possible. But when you have bronchitis, this network operates inefficiently.

In some instances, these tubes can become swollen or inflamed. The swelling can occur from allergies or an infection. Inflammation in this area causes breathing to be complicated. When the wheezing and coughing as you struggle to breathe becomes constant, then you may be diagnosed with bronchitis.

Acute Bronchitis

Acute bronchitis is a common medical condition that affects about ten percent of the population each year. A viral infection is responsible for this variety, in most cases. Surprisingly, the same strain of the virus that causes the common cold or flu is also responsible for this medical problem.

There are cases, however, when a bacterial infection can cause the condition too. The bacterial variety will occur when you breathe in things that are harmful to your lungs like, cleaning chemicals, cigarette smoke, fumes, as well as dust and allergens.

While the infection typically leaves behind no damage, it can cause difficulty in breathing and discomfort for days or even weeks.

Chronic Bronchitis

Chronic bronchitis is different than the acute variety as an infection does not cause it. Instead, it’s caused by irreversible damage to the lungs. When you have a chronic case, it’s called COPD or chronic obstructive pulmonary disease.

COPD is a cluster of lung conditions that makes your breathing labored. The damage can occur from years of cigarette smoke, working in a factory where you inhaled dangerous chemicals continuously, or from conditions like tuberculosis. There is no cure, but there are treatments available to improve breathing.

Living with this persistent condition means that you will have a continuous cough and may also have things like fatigue, fever, shortness of breath, and chills.

Is Bronchitis Contagious?

When you have the acute variety, your cough will put tiny droplets into the air. The droplets can occur from sneezing or even speaking too. These microscopic drops are infected with the virus, which can quickly be passed to others.

Did you know that even shaking the hand of someone who is infected can pass the virus to you? You must be careful when you are in public and have this condition as it’s effortless to pass along without knowing. Wearing a mask and staying at least six feet from others can help to stop the transmission.

Chronic varieties are caused by damage and not an infection, most often. So although many people may be wary of being around you when you’re coughing and struggling to breathe, it poses no risk to anyone in your proximity usually.

Natural Treatments for Bronchitis

The standard treatment for this condition is to use steroids to decrease the inflammation, antibiotics to heal the infection, and bronchodilators to help with fast-acting swelling relief. However, those who have a chronic case may need oxygen as their lung capacity slowly decreases over time.

While the medical community is quick to prescribe steroids, there are natural remedies that don’t come with the common medication side effects like dark circles under the eyes, agitation, and insomnia.

Here are the top treatments that nature provides that can promote healing and help you heal, without all the risks.

1. Garlic

Garlic has long been referred to as “nature’s antibiotic.” It’s been used for thousands of years to combat infections and was even known to cure leprosy. The healing properties of this vegetable caused ancient doctors to call it the “Father of all Medicines.”

The sulfur-based compound in garlic called allicin is what attacks the viruses and other ailments. When crushed or chewed, it releases the power of this potent vegetable. For those who have acute breathing problems caused by a virus, garlic can quickly attack the virus and destroy its hold on the body.

Onions, which is a relative of this vegetable, also has healing properties and can be used alongside garlic.

2. Ginger

Ginger is a potent herb that is well known for its anti-inflammatory properties. When someone has an infection in their mouth from an abscessed tooth, rubbing ginger on the gum can bring immediate pain relief as the herb eats away at the virus.

When it comes to bronchitis, ginger tea can quickly release inflammation in the bronchial tubes and promote breathing. It can be used in place of a bronchodilator as a preventative and fast-acting remedy. Those suffering from both chronic and acute varieties can benefit from the power of ginger.

3. Turmeric

Turmeric is an herb that has received a significant bit of attention these days. It, too, has anti-inflammatory properties. Some experts believe that it’s even more potent than ginger in its ability to reduce swelling. Turmeric is often used in Indian cooking, though it can be used as an herbal supplement to combat chronic inflammatory issues.

Whenever you feel the airway tubes swelling, you can mix one teaspoon of honey with a half of a teaspoon of turmeric. The combination should be swallowed without water so that it can coat the throat. You can repeat this step as often as you feel necessary.

Read the 15 ways turmeric benefits your body.

4. Use the Freezer

If you’re having a bad coughing spell and find catching your breath to be difficult, then an old remedy may be the trick. All you need to do is stick your head in the freezer. It sounds crazy, but the cold air from the freezer can help to open your airways.

This method was used as a crude way to help those with the croup, but it’s also been hugely beneficial to those suffering from allergies too. When your bronchial tubes are swelling, as they do in asthma, you may find the freezer can bring fast relief.

5. The Power of Steam

When you feel moments of breathlessness, it can be quite scary. Thankfully, natural remedies can help ease your angst. Another standard old school method for dealing with breathing issues is steam. Boil some water on the stove and add an essential oil like peppermint or eucalyptus to the mix.

Once the water has boiled, remove, and put in a bowl on the table. Use a towel to cover your head, put your head towards the bowel, and allow the steam to penetrate your airways. The healing power of the steam, along with the herbs, can bring fast relief.

Taking a hot shower seems like it would be helpful, but you won’t have direct contact with the steam as you would in a bowl. If you live near a place with a sauna, then it’s also an excellent way to combat swollen airways.

6. Be Wise with Honey

Honey is one of nature’s perfect tonics. It can help to deal with chronic coughs brought on by this condition. Did you know that just one tablespoon of honey has enough power to thin out mucus secretions and stop persistent coughs?

The antiviral and antibacterial properties of this golden elixir cannot be denied. It can help to stop coughing as well as boost your immune system in the process. You can take it by the spoonful, or you can use it in a cup of herbal tea. The hot water and honey combination is a sure way to find quick relief.

Final Thoughts on Understanding Bronchitis

While nature provides many remedies that can help with both acute and chronic bronchitis, some lifestyle changes can help to promote more natural breathing. First, if you smoke cigarettes, you need to stop immediately.

Also, secondhand cigarette smoke can be just as damaging to the lungs as smoking directly. The carcinogens found in these cancer sticks can further damage the lungs making breathing painful and challenging.

You should always wear a mask when you are working with any chemicals, especially household varieties such as bleach and ammonia. Avoid places that are laden with pollution as it can cause the bronchial airways to become inflamed. Wearing a mask can help to keep you from inhaling these toxins.

By eating a healthy diet that is rich in garlic, onions, ginger, turmeric, and power foods, you can boost your immunity. Having a sound immune system can keep you from getting infections even if you do encounter them.

Lastly, using a humidifier in your home can help to purify the air you breathe. Even if you are careful, there are still small amounts of pollutions as well as toxins in your atmosphere. In the typical home, you will find pet dander, pollen, dust, mold, mildew, and other irritants.

When you suffer from a condition like COPD or other breathing difficulties, removing as much of these from your home is essential. The more you get rid of the problems, the less you will need to treat the effects they have on your body.

Dealing with both acute and chronic bronchitis presents a challenge. Thankfully, the acute varieties will go away after a few weeks. However, the ongoing burdens of labored breathing and the fatigue it causes the body can best be managed through lifestyle changes rather than dangerous medications.

17 Habits of Introverts That Most People Misunderstand

May 10, 2020 by Power of Positivity

Are you an introvert or an extrovert? Everyone leans towards one of these two personality traits. Extroverts are more socially outgoing and adventurous, while introverted people like being alone.

They prefer to fly solo instead of falling into a formation.

Thus, people often misread their behavior because they find it confusing. So, what are some of the habits of introversion that people misunderstand?

What’s the difference between introverts and extroverts?

You are most likely familiar with these two common personality traits. But remember, no one fits precisely into the introvert or extrovert box. There are varying degrees within both personality types. Despite this, there are specific tendencies in each personality type.

Introverted personalities tend to:

Like to blend into a group of people
Not like being singled out.
Enjoy being alone
Think carefully before they speak
Like to reflect upon their thoughts
Enjoy quiet, solitude

Extroverted personalities tend to:

Like a large group of friends
Like being the center of attention
Process their thoughts out loud
Tend to make quick decisions
Get energized from being around people
Be upbeat and unreserved
Enjoy teamwork

Here are 17 traits that cause people to misunderstand introverts

If you are introverted, you may feel like you get a bad rap for how you act. People may even consider some of your behavior as odd. Extroverts get lots of positive attention, but it’s time to debunk the wrong thinking about introverts. So, here are 17 characteristics of introversion commonly misunderstood by people.

1 – Introverts prefer to choose small groups over parties

Introverted personalities tend to pull away from social conditions. They’re often accused of being withdrawn and hard to get to know. But researchers found that when introverts and extroverts are in social situations, they respond differently.

In a social setting, an extrovert’s nervous systems send a signal that’s quickly accepted by their attention resources. On the other hand, introvert’s social signals get pushed away by their nervous system. So being an introvert has a biological cause.

This research explains why introverts find large groups of people tiresome. If they’re at a party or conference, they may drift off to a corner to get a break from all the activities. People misunderstand this, thinking the person is rude or that they’re upset.

2 – They guard their privacy

Introverts guard their privacy. They don’t like to talk about themselves. This habit can frustrate people who like to speak and easily spill their guts. They can misjudge the introvert as stuck up or that they don’t want to be their friend. Introverts want to make friends; they’re just careful who they befriend. Once they make a friend, they stick with them.

3 – Introverts are quiet, generally

If you are introverted, you listen more than you talk. This habit isn’t a terrible quality to have today. The world needs people who hear more than they talk. Introverts are great counselors, therapists, excellent listening partners, and parents. An introvert is a refreshing change in a world that likes to talk non-stop. They add calming stability to those around them.

4 – They prefer to be homebodies

Studies show that introverts are homebodies. They prefer being home to going out to socialize. They often have hobbies or like doing activities like quilting, writing, or computer programming, all of which lean toward technical expertise.

5 – Exhibit low-key personalities

If you’re an introvert, you like low key activities like watching television, reading, or doing a hobby. Introverts aren’t into high drama people. They find those who are tiresome or overwhelming. They are low maintenance people in general, not easily ruffled by things that happen.

6 – Need to recharge their emotional battery

Introversion means they like being alone because it allows them to recharge their battery. Extroverts receive energy from being around people. Introverts get worn out, talking, and being around people. Quiet times alone give them time to reflect and refocus their minds and bodies.

They like to relax with a hobby or a good book. If you’re an introvert, it’s vital that you know your limits and set aside time for yourself. Don’t worry about what people will think.

You will be better able to do the things you need to do if you take little breaks occasionally to unwind and get recharged.

7 – Introverts don’t always enjoy group activities

Doing work in a group can be exhausting for an introvert. As an introvert, you prefer to work by yourself. Being alone gives you more time to contemplate the project. If you must work in a group, you’re focused and stick to your job instead of getting involved with all social distractions.

8 – Cautious in friendship

Introverts make great friends, but you won’t jump at being someone’s friend right away if you’re an introvert. You will be cautious and not quick to share details about yourself. But once you commit to being a friend, you will be loyal and committed to that friendship for a long time.

9 – Keep a small group of friends

A study found that introverts were happiest with a few strong friendships. If you’re introverted, you can be social. But you’re picky about who you open up to and who you like to be around. Introverts are loyal friends and often maintain the same friendships their entire life.

10 – More introspective

Feelings oriented, revisit their conversations. Question their reactions and wonder if you said the right thing. Introverts are so introspective. They can be too hard on themselves.

11 – Like to watch, listen, and learn before they take action

Introverts are observers. They study themselves and other people learning how the world functions. By observing others, introverts learn how to interact with people. If you’re an introvert, you are often a good judge of character. You may steer clear of those situations that cause drama. After observing, you will make your move. It just might take you a while longer to decide.

12 – Introverts think before speaking

If you’re introverted, you think before you speak. You aren’t quick to answer a question. You like to think about the answer. This habit can drive people crazy, especially extroverts, who are often faster to share their thoughts.

13 – They are cautions and take only calculated risks

Introverts are willing to take risks but meticulous in their risk-taking. Studies show that extroverts like risks more than introverts. As an introvert, you study your chances carefully assessing before you take part.

14 – Enjoy watching rather than participating

In social settings, if you’re an introvert, you enjoy watching what’s going on around you. You like to listen to the conversations going on around you and watch how people interact. This habit gives you a feel for the people and the atmosphere, so you’ll be able to relax. People often misunderstand this behavior. They think you’re not having a good time because you’re quiet.

15 – Most can morph into extroversion when needed

Studies show that introverts can become extroverted when necessary.

If this is your personality, you might find yourself in a situation where you need to be more of an extrovert. Think at work when you meet a new client or need to do a presentation. If you’re a parent of several children, you must become an extrovert to encourage your kids to get up and get out the door for school and out the door in the morning.

This personality type isn’t a handicap and doesn’t negate the ability to lead. If you must be an extrovert at work or home, you will find yourself tired and in need of quiet time at the end of the day.

16 – They find that small talk is a waste of precious time

If you’re an introvert, you find small talk a waste of time. You’d rather talk about deep philosophical issues than the weather. Introverts are thinkers. They rarely have time for small talk, and this can be perceived as rude or unfriendly. If you’re an introvert, you may need to develop the ability to learn how to do small talk.

17 – Don’t like to talk on the phone

This personality type prefers face-to-face interaction because they like to observe people. Not seeing someone’s face is hard for you if you’re an introvert. Extroverts like talking, so they find you strange if you don’t enjoy talking on the phone.

Of course, you will need to talk to people on the phone. But most learn how to ask the right questions, which can help them understand the person is thinking.

Final Thoughts: Be Proud to Be an Introvert!

We’re never victims of our personality. Whether you’re an introvert or an extrovert, you have both positive and negative things about your character. But introverts tend to be misunderstood more than extroverts. Learning about yourself can help you feel better about your personality, plus you can learn how to better relate to others.

Because you can’t stay home all the time, you need to learn social skills to ask questions and interact with people. Sometimes you’ll need to learn how to extrovert. As you learn more about yourself, you will also understand that you need to recharge your battery by being alone once in a while. It’s okay to be a deep thinker. Indeed, the world needs your input.

Remember, you’re not alone. Here’s a list of some famous names who share your tendencies:

Bill Gates
Eleanor Roosevelt
Albert Einstein
Elon Musk
Rosa Parks
JK Rowling
Steven Spielberg
Meryl Streep
Abraham Lincoln
Warren Buffet
Hillary Clinton
Barack Obama

This list of famous introverts proves one thing–you’re in fantastic company!

5 Best Home Workout Routines to Boost Your Immune System

May 10, 2020 by Power of Positivity

When so many gyms closed around the world, people started looking for online workout routines. And that makes sense. We all know a connection exists between exercise and the immune system. So it was smart for people to get their blood pumping.

But just because we can’t work out at the gym doesn’t mean we can’t get our sweat on in more creative ways! With so many workout apps, sites, and programs online today, you have an abundance of choices when it comes to breaking a sweat. You can even pop in an old dance workout video or play on the WiiFit – the choices are endless!

Of course, with so many options, you might become overwhelmed and not even know where to start, so we’ve found five good choices for workout routines you can do at home. Here they are, in no particular order.

The Connection Between Exercise and Immune System

You knew that exercise could help you stay healthy. But you might be surprised at how closely they link to each other.

Fewer Upper Respiratory Tract Infections

Studies prove that people who regularly exercise experience fewer upper respiratory tract infections than those who don’t. Throughout a one-year observational study, researchers monitored healthy adults to reveal a decrease in the number of upper respiratory tract infections by 29%.

As you exercise, your lungs work harder to bring in oxygen and deliver it to the muscles. This increased effort increases the activity of the respiratory system entirely, which results in fewer upper respiratory tract infections.

This same study went on to show that exercising once in a while doesn’t offer this benefit. Instead, exercise regularly to experience fewer upper respiratory tract infections. For the best results, you must exercise at least five days a week for more than twenty minutes at a time.

Flushes Bacteria and Prevents Growth

Another connection between exercise and the immune system is that activity can help flush bacteria out of your lungs and airways. When the bacteria are flushed out, it reduces your risk of catching a cold, the flu, or other illness.

Since your body temperature rises during and after exercise, it also prevents bacteria from growing. If any bacteria aren’t flushed out, your body will fight them more efficiently as their growth is limited.

Decreases the Release of Stress Hormones

Stress hormones increase your risk of developing an illness. As you exercise, these stress hormones aren’t released quickly, limiting their negative effect on your immune system. Not only do high-stress levels lead to illness, but they can also cause temporary inflammation.

While temporary inflammation might not seem as bad as chronic inflammation, it can lead to illness and complications. Decreasing the release of stress hormones through exercise is a quick and effective solution.

Prevents and Decreases Chronic Inflammation

Chronic inflammation slows the circulation of immune cells in your body, making you more susceptible to illness. Not only does it slow the circulation, but it can cause drastic issues for your entire system.

When immune cells move around your body and encounter inflammation, your immune system becomes inflamed, too. An inflamed immune system increases your risk of becoming ill and struggling to fight it off.

Studies show a direct link between regular exercise and the immune system because of decreased inflammation. With regular exercise and a decrease of chronic inflammation, your body is better equipped to fight off infection.

Improves the Circulation of Immune Cells and Antibodies

As you exercise, your antibodies and white blood cells begin to circulate better. Your white blood cells are the ones that fight disease, so rapid circulation allows for quick detection of illnesses. With quick detection, your body can begin to fight off the illness before it worsens.

White blood cells and antibodies aren’t the only immune cells that will circulate better, either. Other essential immune cells such as neutrophils, monocytes, natural killer cells, and killer T cells also come into action.

These immune cells are typically in your spleen, lymph nodes, and bone marrow. However, when illness is detected, they are called into circulation.

Limits Aging of the Immune System

Like the rest of your body, your immune systems age the say way. With regular exercise, you can improve the longevity of your immune system, preventing you from becoming frail as you age.

Studies from the University of Valencia review explain that resistance, balance, endurance, and coordination training specifically help limit the aging of the immune system. This surprising connection between exercise and the immune system offers long-term benefits.

Wounds Heal Faster

Your immune system’s first line of defense is physical barriers such as the skin. Your skin keeps viruses and bacteria out of your body, but a wound removes that protection. When you have a skin puncture, germs can enter your body through the open skin, resulting in infection.

If you can heal quicker after getting hurt, there is less risk of pathogens entering the open wound. Regular exercise has proven effective for speeding up the healing process of wounds, making it a benefit to your immune system.

Helps Your Body Identify Germs Better

As your body’s third line of defense, adaptive immunity helps your body identify germs more effectively. Adaptive immunity, sometimes referred to as memory immunity, includes lymphocytes called T and B cells. When you exercise regularly, your body maintains a healthier number of T cells even as you age.

By maintaining a healthy number of these defense cells, your immune system can quickly identify pathogens and cancer cells. Plus, the germs won’t be overlooked or missed by your immune cells, either, if you exercise frequently.

Improves Vaccination Response

I know that not everyone chooses to get vaccinated, but those that opt for vaccination want a positive immune response. Studies show that exercise improves people’s vaccination responses significantly. I make sure to get familiar with the different types of vaccination. I also love to read about the production of vaccines as it is so interesting.

Vaccinations test how well the immune system works by attempting to coordinate and produce antibodies. People that regularly exercise develop more antibodies from the vaccination than those that live a sedentary lifestyle.

Helps Maintain a Healthy Sleep Routine

If you aren’t getting enough rest, your immune system won’t work as efficiently as it should. Exercise is a beneficial way to alleviate this problem, as exercise promotes healthy sleep. Regular exercise can help you fall asleep faster and get nights of more restorative sleep.

With sufficient and high-quality sleep, your innate and adaptive immunity will improve. You will also experience less severe allergic reactions if your body is well-rested.

5 Home Workout Routines You Can Do At Home to Boost Your Immune System

Learn how yoga can offer many health benefits.

1 – Practice yoga.

Yoga helps strengthen the body, but it also helps calm the mind and unite your soul with a higher consciousness. So, if you’ve been feeling stressed about this whole shutdown situation, yoga can help lower your cortisol while also giving you a great workout! While some types of yoga don’t burn as many calories, you can choose others such as Vinyasa or Bikram that will really get your heart pumping.

It also involves breathwork and mindfulness to get more in tune with your body, which helps balance the chakras. Yoga does so much for the mind, body, and soul that it might just top any other type of workout you can think of doing. You can find plenty of free YouTube videos to get you started, or if you want a membership, there are sites such as yogaglo.com that provide different types of yoga and meditation for a low monthly cost.

The great thing about yoga is that anyone can do it, whether you’ve been practicing for years or have just started getting into it.

Here are just a few benefits of yoga:

Reduces frequency and severity of migraines. A 2007 study placed 72 migraine patients into two groups: either self-care or yoga therapy. After three months, those who did yoga had the most drastic decreases in the severity of migraines.
Improves cardiovascular health. Since yoga lowers stress, it can also help decrease blood pressure and heart rate, contributing to heart disease and strokes.
Reduces chronic pain. Yoga helps to increase stamina and endurance, which can, in turn, boost resilience to pain.
Improves balance and flexibility. One 2014 study split 66 elderly individuals into two groups: one that practiced calisthenics and one that did yoga. A year later, the group that did yoga had a staggering four times the flexibility of the calisthenics group.
Helps depression and anxiety. By lowering stress and calming the mind, yoga can help ease depression and anxiety symptoms. In fact, one study found that more than half of women with PTSD who did yoga just once a week didn’t meet the criteria for PTSD any longer.
Improves sleep quality. Lower stress, anxiety, and depression help lower cortisol, which often keeps people up at night.
Lowers inflammation. Also, lower cortisol means that the body can function better overall, and improved circulation from yoga can decrease inflammation.

2 – Woodchoppers

If you need a good ab workout, look no further than this exercise to bolster your immune system! It targets both the abs and obliques for a full ab blaster, and the movements help strengthen the core and improve posture. This exercise can also improve balance and stability.

How to do them:

Stand shoulder-width apart with the feet pointed slightly outward.
Begin to squat until your thighs are parallel to the floor, but remember not to slouch your back.
Hold a small weight with both hands and put it on the outer side of your right thigh.
Turn your torso to the side and lift the weight up and across your body diagonally, so it’s above the left shoulder.
Keep both arms straight as you lift your body back up. Then, stand and turn your torso, so you’re facing the dumbbell.
Use your core muscles to control the movement as you lift your body and twist your torso. Come all the way up on your toes at the end.
Return to the beginning position by reversing the twisting. As you bring the dumbbell back down, it will look like you’re chopping wood.
Do three sets of 10 to 15 reps on each side.

3 – Box jumps

Box jumps fall under the classification of a plyometric workout which puts your whole body to work. While it’s a simple exercise, it’s also pretty tough and will definitely give you a good addition to your home workout routine. It engages your legs, core, and back muscles as you use your body to jump onto the box and back down again. By engaging the whole body, you’ll help improve endurance, stamina, and cardiovascular health.

How to do them:

First, you need to get a box or find a platform or ledge to jump on.
Stand with your feet shoulder-width apart close to the box or platform.
Bend your body into a partial squat, pull your arms backward, and then swing them forward as you launch your body toward the box.
Try to land as softly as you can on the box, so you don’t injure your ankles or legs.
To come back down, you can either jump down or lift one leg at a time, which will strengthen the gluten as well.
Try to do at least 10-15 jumps to begin with, and increase over time as you get stronger.

4 – Donkey kicks

Donkey kicks are a simple yet effective exercise that targets the glutes as well as the core. This workout also trains your lower back, pelvic floor, and shoulders. You can add donkey kicks into your normal workout routine if you want to increase your strength and reduce love handles.

How to do them:

Get on your hands and knees and keep your face parallel to the floor.
Keep your back straight and keep your abs tight.
Raise your right knee and kick it out and up so that your left thigh is still parallel to the floor.
Return to the starting position and repeat 10 times. Switch legs and do the exercise again. Try to do 3 sets on each side.

5 – Side planks

Planks help strengthen the core and target your back, shoulders, neck, and chest as well. You can do different plank variations to target different muscle groups, but the side plank specifically targets the obliques and core.

Here’s how to do it:

Lie on your side with your legs stretched out and on top of each other. Put your right elbow directly beneath your shoulder, and keep your head aligned with your spine.
Contract your ab muscles, inhale, and pull the navel in toward your spine.
Exhale and lift your knees and hips off the floor, keeping your torso in a straight line. Hold this for at least 20 seconds, to begin with.
Gradually work your way up to holding one minute on each side. Then, switch sides and repeat.

Besides Exercise, Try These Things to Increase Your Immune System

Eat a balanced diet with plenty of fruits and veggies. Processed sugars, alcohol, caffeine, recreational drugs, white flour, fast food, and boxed foods all lower your immune system. Make sure to keep your vibration high by choosing as many raw fruits and veggies as you can. Also, eat brown rice, quinoa, nuts, seeds, unpasteurized dairy, pasture-raised eggs, and, if you choose, lean meats such as chicken and turkey. Salmon is great for Omega-3 and 6 fatty acids, but you can also take a fish oil supplement.
Get plenty of sleep. A lack of sleep can affect your immune system over time because it increases cortisol, and therefore, inflammation. Make sure you get at least 7-8 hours of sleep per night. Turn off technology a couple of hours before bed and have a bedtime routine each night.
Drink lots of water. Roughly 60-70% of our bodies are water, so it makes sense that we need to replenish our water as much as we can! Many people suffer from chronic dehydration, so bring a bottle with you wherever you go, and choose filtered water whenever possible.

Final Thoughts About the Link Between Exercise and Your Immune System

We have immune systems to keep our bodies healthy and away from harmful invaders such as viruses. However, if we abuse our bodies with unhealthy foods, lack quality sleep, exercise, and have a highly stressful life, our immune systems can’t do their jobs. So, the workout routines listed above will help build your immunity by increasing your strength, endurance, and stamina.

Also, eating a healthy diet, getting plenty of sunshine, having a sleep routine, drinking plenty of water, and keeping your stress low will give your immune system all it needs to do its job properly.

10 Foods That Can Worsen Diverticulitis (and 10 Foods That Help)

May 9, 2020 by Power of Positivity

Diverticulosis is a widespread digestive condition.

Researchers say it affects approximately 35% of the United States’ young adult population up to age fifty. The chances of getting diverticulosis increases as you age. Diverticulosis may turn into a severe condition called diverticulitis. Diverticulitis has painful side effects. If you suffer from diverticulitis, you know the challenge of keeping it under control. So, what ten foods make diverticulitis worse? What ten foods help you manage it?

A tale of two confusing terms

Because diverticulosis and diverticulitis sound similar, it’s easy to confuse their meanings. They are two different conditions that can show up in your large intestine, which is called your colon.

Diverticulosis

This condition takes place when the small pouches in your colon push through vulnerable spots in the wall of your colon. This condition may not need special treatment but can lead to diverticulitis. Diverticulosis may not cause symptoms for some people.

Diverticulitis

This condition is swelling or inflammation in several of the diverticula. Diverticula are little pockets that show up on the wall of your colon, like tiny air bubbles pushing outward, weakening the walls of your colon. They differ in size and may show up anywhere along your colon, but they’re more apt to show up it the lower left-hand side of your colon, which is where the S-shaped curve of your colon exists. If you have diverticulitis, you may at first have diarrhea, bloating, or constipation. As the disease progresses, you may feel nauseous and have a fever. It’s a severe condition that requires medical attention. Your treatment may include the following:

Antibiotics to kill bacteria
Rest to allow your body to heal
A liquid diet to rest your colon

Your gastroenterologist will want to do some tests to confirm you have diverticulitis. These include

Colonoscopy to check your gastro tract
CT scan of our gastro tract
Stool sample to look for infection
Urine test to check for a UTI
Blood tests to rule out cancer, kidney disease or anemia

What happens if you don’t treat diverticulitis?

Left untreated, diverticulitis leads to more significant problems. You may get a perforation that leaks infection into your colon, causing an abscess to grow in your abdominal cavity. This area is called peritonitis. Vomiting, fever, and extreme abdominal pain are symptoms of peritonitis. If you ignore this severe condition, you could eventually need surgery to remove part of your colon and clean out the infection in your abdominal cavity.

This disease is a life-threatening condition, and if left unchecked, you could die. Heredity and diet may play a part in getting diverticulitis, but doctors aren’t entirely sure.

10 Foods That Help Manage Your Diverticulitis

Research shows that people who consume a fiber-rich diet have fewer chronic illnesses. Eating a high-fiber meal reduces your chances of getting heart disease, Type 2 diabetes, and certain cancers. You’ll also be less likely to gain weight. Adult women should consume 25 grams a day, while men should consume 38 grams per day to maintain a healthy diet.

1 – Whole wheat bread

Whole wheat bread is rich in magnesium and B vitamins. They contain lots of fiber, too, which is best to manage your diverticulitis.

2 – Oatmeal

Oatmeal is another whole grain that is rich in fiber and packed with vitamins. Eating oat cereals each day boosts your fiber intake for the day.

3 – Brown rice

Brown rice is packed full of Vitamin B6, magnesium, selenium, and niacin. It’s healthier than white rice because it contains more fiber plus antioxidants.

4 – Fruits

Strawberries, blueberries, and raspberries are excellent sources of vitamin C and antioxidants. Some fruits like apples and plums cause gas, so go easy eating too many of these.

Learn the benefits of adding cranberry to your diet.

5 – Vegetables

Think of sweet potatoes, carrots, or green beans for your optimal gut health. Some veggies cause gas, so you should avoid them. Steam or oven roast your vegetables in olive oil with a dash of salt on top for flavor. Spice up your veggies with lemon juice, turmeric or ginger to add boost the flavor. They are low-salt alternatives that give vegetables a whole new flavor profile.

6 – Chicken and fish

They are great, lean sources of protein. Fish is high in Omega-3, which is vital for healthy skin, hair, and proper brain function. Grill or oven bake your chicken or fish, adding olive oil or lemon for extra flavor.

7 – Low-fat cheeses and Greek yogurt

Low-fat cheese and Greek yogurts are excellent for the gut. They are great sources of calcium and protein. Choose hard, aged cheese rather than the softer cheeses. Eat low-fat yogurt, which is high in calcium and good bacteria for a healthier gut. Top your cup of yogurt with granola or nuts for added crunchy goodness.

8 – Almonds

These nuts are rich in minerals and vitamins. They’re also high in protein, and vitamin E. Chop them up to top your yogurt or baked fish. Throw some into a salad to add a little crunch.

9 – Eggs

Eggs are high in protein, but low-fat. They contain iron, minerals, and vitamins to boost your overall health as well as your gut health. Fry eggs in coconut oil or olive oil rather than heavy vegetable oils that have trans fats.

10 – Lots of water

If you suffer from diverticulitis, it’s easy to get dehydrated. Keep a bottle of water with you. Keep a written journal of how much water you drink every day to ensure you’re getting enough. Water keeps your blood healthy, and your skin smoother plus keeps your body hydrated.

Ten foods that can trigger diverticulitis

If you suffer from diverticulitis, your doctor may tell you to change your diet. Studies show that eating a fiber-packed diet can help you manage diverticulitis flare-ups. There are no restrictions on your diet, but you may find that certain foods trigger the condition and will need to eliminate them.

1 – Fried foods

Fried foods are unhealthy for everyone, but especially for those people who suffer from diverticulitis. Typically, the oils used to cook foods aren’t good. They are high in unhealthy trans fats that put you at risk for heart disease and obesity.

2 – Dairy

Foods like ice cream, butter, and whole milk are high in fat may cause diverticulitis to flare up. You can still enjoy dairy products but look for low-fat alternatives. Or choose almond milk or coconut milk products for a healthier, plant-based choice.

3 – Cruciferous veggies

Avoid the likes of cabbage, broccoli, cauliflower, and Brussels sprouts. Although these vegetables are high in fiber, they don’t get digested completely in your small intestine.

When these partially digested foods arrive in your large intestine where it is processed, they will cause lots of gas and bloating. If you want to include these cruciferous vegetables in your diet, eat small amounts, drizzled with olive oil and roasted in the oven.

4 – Onion and garlic

These two foods are difficult for your gut to digest. They can cause lots of gas and bloating, which can make your diverticulitis worse.

5 – Spicy and hot foods

Spicy foods can trigger your diverticulitis. If you enjoy these types of foods, eat only a small amount at a time to lessen the chance of having a flare-up.

6 – Sugary food

Sugar is another common trigger food for diverticulitis. You’ll find lots of sugar in candy, baked goods, and table sugar. If you want to still eat baked goods, prepare them with honey or agave syrup or sweeten with natural fruit juice.

7 – Beans

Legumes are known to cause gas and bloating. They are high in fiber and protein. If you want to keep beans in your diet, eat small amounts at a time so your gut can digest them.

8 – Artificial sweeteners

Avoid artificial sweeteners. They cause gas and bloating for many people and, in general, aren’t a healthy choice if you suffer from diverticulitis. Instead, choose honey or agave syrup. Find ways to use spices like ginger or cinnamon, which add a natural sweetness to dishes.

9 – Dried fruits

Although dried fruits are high in fiber, they’re also high in sugar and calories. If you want to eat these, enjoy them in only small amounts.

10 – Bread and rice

White bread and white rice are low in fiber. They lose much of the nutritional value due to the over-processing during production.

Final Thoughts on Eating to Manage Diverticulitis

Although doctors aren’t sure what causes diverticulitis, there are things you can do to manage this condition. Eating a diet high in fiber is best to offset flare-ups. Eat whole-grain bread, rice, or quinoa instead of white rice or potatoes.

Choose fish and lean meats, lots of vegetables, and fruits for your diet. Eliminate sugar and artificial sweeteners. Prepare your veggies and meats with olive oil rather than cooking oils or vegetable oils that are loaded with trans fats. Grilling, baking, or broiling is the best way to prepare meats. Also, you should drink loads of water to maintain your hydration.

If any of these foods cause you a flare-up, you may want to eliminate them from your diet. Everyone reacts differently to your condition. But once you learn which foods to eat and, conversely, what not to eat, it will be much easier to control your diverticulitis and lead a normal life.

15 Hidden Habits That Can Trigger A Panic Attack

May 9, 2020 by Chris Butler

A panic attack involves an overwhelming sensation of fear, paranoia, and anxiety, balled up alongside heart palpitations, sweating, and even breathing difficulties. They are highly unpleasant, and those who get them often can attest to how tiring and scary they can be.

If you get regular panic attacks, you may be doing certain things that are contributing to your risk of them.

Here are 15 hidden habits that can trigger a panic attack.

1. Creating Crisis out of Drama

Sometimes things feel much more significant than they really are. At times, we all can exaggerate a problem by overthinking and making it seem much bigger than it really is. This is called catastrophizing, which is the misinterpretation of events or physical sensations as considerably worse than they are. These misinterpretations can become triggers for a panic attack.

It is often the case that many people with anxiety cannot distinguish the difference between what is possible and what is probable. They may consider something extremely unlikely a cause for concern, even though the risks are minimal. As an example, panic attacks can be triggered by:

Assuming a heart fluttering that you are feeling is a heart attack
Thinking that something bad happened to your partner because you have not heard from them for a while
Assuming someone hates you because they have not replied to your message yet

2. Spending A Long Time On Social Media

Social media and the internet have provided many benefits, including linking us to distant family and friends. But an excessive amount of time spent on social media can be extremely detrimental to mental health and positive thinking, especially in relation to anxiety. Here’s what might happen if you stay on social media for too long:

You may start comparing yourself with what you see others posting about themselves
You could get more worried about the things you read online that others might have shared on their pages
Others might attack you for bad phrasing, personal opinions, or appearances
You might trigger a panic attack from all the negativity you are exposing yourself to

3. Road Rage

Driving can be very stressful, which is why it’s really no surprise that people can experience road rage that almost seems to change their personalities entirely. This type of anger is especially prevalent when running late or stuck in traffic.

However, getting angry on the road is pointless and only serves to increase your heart rate and tense your muscles and send your body into full anxiety mode. Experiencing all this stress can cause you to feel even more anxious, potentially triggering a panic attack.

4. Overcommitting

Everyone needs time for rest and recuperation, as rest is an important part of managing your anxiety. Overcommitting, therefore, presents with it the danger of removing all free time, hence reducing any time you could have used for rejuvenation.

No matter your schedule, there is always a way to get in some mindful rest. This will keep your anxiety levels down and also promote better health overall.

5. Hyperventilating

Hyperventilating is one of the top symptoms of a panic attack; somewhat ironically, it can also trigger one. When you hyperventilate, your breathing becomes fast and shallow. Then, your body signals to your brain to tell it that something is going wrong. This can then become a vicious cycle – hyperventilating causes panic, which causes more hyperventilation.

One positive way to overcome this is through diaphragmatic breathing, which can effectively control your breathing and stop the attack. Diaphragmatic breathing is the process of inhaling through your nose for four seconds, exhaling through your mouth for six seconds, and finally pausing for two seconds before repeating the cycle three times, minimum.

6. Magnification

Magnification can be defined as the act of making an event more serious than it initially was. This can lead you down a mental path that believes that current events are world-ending, even if they are simply unfavorable.

For example, people with phobias often tell themselves that if they experience their phobias, it may kill or severely injure them. Of course, this is typically not the case for most phobias. This style of thought can be overcome with positive thinking, but it requires much effort! Here are some examples of magnified statements:

Any elevator may drop at any moment, resulting in death.
Brushing against trash with bare skin can cause germs to contaminate the body and kill it through infection or illness.
Touching an insect will result in severe danger and death through unknown means.

7. Skipping Meals

Skipping meals can result in severe blood sugar dips, potentially leading to energy and mood crashes. Naturally, this can lead to flares in anxiety, increasing the likelihood of a panic attack. Remember, eating a balanced diet is crucial to positive health, and skipping meals will only harm you in the long run. Always remember to:

Eat consistently
Make sure your meals are nutritious
Eat something on the go if you are too busy for bigger meals

8. Eating Poorly

There is a clear link between your mental health and your diet. Bad foods affect your entire body, and your brain is, after all, a part of your body. Poor nutrition can lead to panic attacks as your body struggles to regulate its consumption.

Opt for high-protein meals with moderate wholegrain carbohydrates for energy and serotonin boosts. Avoid:

Foods with a high sugar content
Processed food
Fat-free food
Fried food
Alcoholic beverages

9. Procrastination

Procrastination may be a short-term solution to relieve some anxiety, but doing it too much can be addictive and may form a habit that is very difficult to break. If you keep putting things off to the last minute, stress builds up over time, and panic attacks become more commonplace.

10. Overthinking

Overthinking and over-analyzing a situation can cause a disconnect from reality. One tiny, simple thing can be turned over and over until it is no longer what it originally was, but an amalgamation of your anxiety and fear. It goes without saying that this can, eventually, trigger a panic attack. Here are some examples of situations where you may overthink:

After a social interaction, you overthink every word you said and each reaction you received for them and eventually conclude that these individuals disliked you
Spilling something onto a friend or family member and fearing that this action has caused them to hate you or write you off as clumsy
Spend hours analyzing a gesture shown to you by a colleague, trying to decide if it was a positive one or not with no real way of finding out

11. Isolation

For those that often deal with depression, anxiety, and panic attacks, it may feel like the safest thing to do is to isolate yourself. However, isolation is not a solution for your mental health problems, and it can even worsen symptoms of panic.

Loneliness is bad for both your mental and physical health, and it can even shorten your lifespan, increase stress levels, and weaken the immune system. As such, some socializing is needed to ensure the health of both body and mind. You should make spending time with family or friends a regular endeavor when you can.

But what about days when you feel like you can’t do anything at all? You can still be productive without socializing, which will be infinitely better for your health. You can:

Go for a walk outside.
Engage in hobbies you love
Do chores around the house.
Have a self-care day
Visit the mall for some shopping.
Catch a movie at a cinema
Eat out at a restaurant you’ve wanted to try.

12. Fearing A Panic Attack

It is often said that fighting off something you fear is more complex, and the same goes for panic attacks. In a twisted sense of irony, panic attacks can be self-reinforcing, meaning that being worried about them can trigger them, and triggering them can lead to a fear of them.

If handled poorly, this turns into destructive patterns over time. As such, work on staying positive. Understand that panic attacks are not the end of the world and can be managed if you dare to face them.

13. Emotional Reasoning

Emotional reasoning is what happens when your brain comes to a conclusion based on your feelings, regardless of whether it is rooted in a rational truth or not. Just because you feel something does not mean it is true!

Instead of responding emotionally to everything, gather facts, information, and evidence first. Take some time to breathe, then approach the situation logically before coming to your conclusion.

14. Not Exercising

They say that a healthy body breeds a healthy mind – and they’re right! Exercise can be a great help in keeping the brain healthy and promoting positive thinking. This is because exercising releases positive chemicals, known as hormones, such as dopamine and endorphins. These feel-good hormones make you feel fabulous. Here are some other examples of what exercise can do:

Boosting libido
Improving posture
Reducing disease risk
Enhancing cognitive function
Reducing fatigue

When you don’t exercise, you’re causing your body and mind to fall into a slump. This pattern can make you more susceptible to developing panic attacks as you don’t get to work off nervous energy or increase good hormone production.

15. Jumping To Conclusions

Jumping to conclusions is rushing to a finalized thought without backing up sufficient evidence or information. It is somewhat similar to emotional reasoning, but this doesn’t require strong feelings – it just requires a lack of knowledge.

When you jump to conclusions, you allow your brain to make large leaps in logic to get to decisions and ideas. When these ideas and decisions are negative, they can trigger panic attacks due to their suddenness. Here are some scenarios that illustrate how this can affect you:

Finding out that you answered a question incorrectly on a test leads you to believe that you failed the examination.
Being left on “read” by a friend makes you believe they are ignoring you due to something inconsequential.
After being told half of a report regarding something that affects you, you are already ten steps ahead in the wrong direction and seeking solutions that will be ineffective.

Final Thoughts On Some Hidden Habits That Can Trigger A Panic Attack

Panic attacks can be rare, they can be frequent, and they can be a symptom of a disorder. If you are experiencing panic attacks that are severe, impede your daily life, or are very frequent, speak to a doctor or mental health professional.

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