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15 Science Backed Health Benefits of Blueberries

February 28, 2020 by Power of Positivity

Blueberries are a tiny fruit that packs a healthy punch. If you’ve ever thought that everything sweet and delicious in this world is terrible for you, then perhaps you need to reevaluate this tiny gem. Look beyond the junk foods and discover the delicious, nutritious alternative that can soothe those sugar cravings and give you some well-needed health benefits.

They Aren’t Just for Muffins Anymore

When you get a craving for something sweet and don’t want to break the calorie bank, you can’t go wrong with blueberries. Like cranberries, these indigo treasures are native to North America, and indigenous people for centuries have prized them.

These sweet berries are an iconic ingredient for decadent treats like pancakes and muffins. However, many of these breakfast items depend on artificial colors and flavors, which is unnecessary. Once you enjoy natural, fresh blueberries, you will know they need nothing added to them to make them great.

A Berry Background

Since the times of European explorations, this small blueberry has been cultivated around the world. You will find blueberries growing wild in nearly all states, while some produce them commercially. The impressive growing season keeps them available in supermarkets all year.

In addition to the wild “highbush” or “lowbush” species, horticulturalists have produced scores of other attractive and delicious berry varieties. These varieties range from the familiar blue to shades of violet, pink, and almost white. Although each thrives under particular weather and soil conditions, most types are easy to grow.

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Scientifically Proven Health Benefits

Not only will you love these plump berries for taste and convenience, but you will be amazed by their versatility. Have a cup of them all-natural, or you can add them to your favorite smoothie. Here are 15 good reasons to consider adding these beautiful berries to your diet.

1. The Perfect Snack for Weight Loss

Are you trying to lose weight or maintain a healthy lifestyle? It isn’t very easy to find snacks that are yummy and not loaded with a bunch of sugar. Did you know that a blueberry treat may curb your sweet tooth and help you lose weight?

Enjoy a whole cup of them for a little under 100 calories and 15 carbs. With the berries’ high fiber content, they are ideal for any meal plan, including low-carb or keto. They are a delicious addition to yogurt, oats, smoothies, or as a sweet kick with almonds.

2.Your New Friend for Radiant Skin

What you eat can affect your complexion. Have you ever noticed the tired, dry way your skin looks and feels with a steady diet of junk food? As part of a healthy lifestyle, nix the sugary snacks, and watch the difference it will make in your skin.

Blueberries are a rich source of Vitamin C, which is necessary for producing collagen. This vital protein keeps your skin smooth, healthy and boosts its elasticity. The nutrients found in berries can minimize dark spots and blemishes, making you look younger and revitalized.

Some beauty experts recommend homemade skin cleansers that contain berry juice. Many recipes are available online.

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3. Boost to Prevent Brittle Bones

Our bones can gradually weaken due to age, poor nutrition, and health problems. To avoid brittle bones and the chance of breaking them in a fall, doctors advise that you have a nutritious diet and an active lifestyle. In addition to being rich in calcium, the blueberry is a storehouse of vitamins and minerals that are the key to strong bones.

Just a serving of these little blue wonders may keep your bones solid for years to come. It may also help deter painful bone ailments like osteoporosis, especially if you are a woman.

4. Help with Diabetes Maintenance

Have you been diagnosed with Type II Diabetes? Not only do you face the daily challenge of maintaining a safe blood glucose level, but also finding sweet treats that are safe for your diet is often problematic. Before you make any changes to your eating plan, discuss them with your doctor or nutritionist.

Adding a blueberry serving may be just what the doctor ordered. Whole berries and fresh juice will not cause dangerous spikes to your glucose level as other fruits can. In fact, research demonstrates that drinking fresh blueberry juice may stabilize blood sugar in many people.

5. They Can Help Keep Cancer at Bay

Multiple studies and medical reports indicate that there is a link between eating whole foods and cancer prevention. Dark, colorful foods are a hearty source of antioxidants, vitamins, and minerals that protect your cells from cancer-causing free radicals. No wonder so many doctors and nutritionists recommend that their patients’ food choices be a rainbow of color and flavor.

Dark berries, such as the blue variety, give your plate a delightful and healthy touch of blue. While no food has been proven to prevent or cure cancer, eating whole foods is a step in the right direction. Why not add some berries to your bowl?

6. They Are A Boost for Brain Power

Wouldn’t it be miraculous to find foods that would improve your memory and brain function? Some healthy foods, like the humble blueberry, have shown positive benefits. You won’t turn into a modern-day Einstein, but adding a serving of berries to your meals can nourish your brain cells.

Although research is still in its preliminary stages, positive correlations suggest that blueberry nutrients may benefit neurons in the brain. Such benefits could prevent neurological disorders such as Alzheimer’s Disease. They may also improve mental clarity, which can help in the stressful world we live in.

7. They Offer Cardiac Protection

It’s alarming to read that heart disease is one of the top killers in America. Chances are you have a history of cardiac issues in your family, and it’s possible that you already have an issue. Eating this humble fruit is a delicious way to give your ticker some added protection, consider adding a blueberry serving to your daily intake.

Their kick of Vitamin C and folate can help lower the bad cholesterol that puts your heart at risk for disease. The berries can also be a step to prevent clogged arteries, leading to heart attacks and other coronary issues.

8. They’re A Healthy Way to Minimize Inflammation

The tell-tale signs your body is fighting harmful micro-organisms and disease is inflammation. As the white blood cells rush to battle at the affected site, it becomes swollen, inflamed, and sore. Do you have a chronic inflammation disorder, like arthritis?

You may find relief with blueberry juice or whole berries. It can soothe the area and reduce swelling.

9. Improve Your Digestion

Blueberries have nearly four grams of fiber for one cup. Imagine what would happen if you ate two cups each day? The more fiber you consume, the easier it is to pass stool thanks to the enhancement they give the gastrointestinal tract.

10. Beat the Depressions Blues

Rather than reaching for antidepressant medications, it’s possible that blueberries can help you with your blues. The polyphenols in this fruit improve cognitive performance. Studies have proven that eating these berries has a noticeable impact on memory and overall brain health, and there are no nagging side effects either.

11. Sooth Urinary Tract Infections

If you get a urinary tract infection, you may reach for the cranberry juice. However, this is not the only member of the berry family that is known to help this common problem. The small, blueberry can also help to flush toxins from this area, bringing relief.

12. The Better to See You With

Did you know that this small berry can help to protect the retina in your eye? Additionally, eating them every day can help to safeguard your peepers from the sun. They are known to enhance the sharpness of your vision, and they can also allow a person to maintain optimal eye health.

13. Maintain Beautiful Hair and Nails

If your hair and skin are lackluster, then it may not be a bottle of some famous elixir you need. A small berry may do the trick. Blueberries are full of Vitamin B and proanthocyanidins, which are known to improve both skin and hair. Who knew you didn’t need to pay all that money for the latest miracle creams?

14. Detoxify Your Body

Because blueberries are so rich in essential nutrients, it’s believed that they have a detoxifying effect on your liver. When toxins buildup in the liver, it doesn’t work as it properly should. Many people walk around with fatty liver disease because they are overweight, and their body can’t flush the toxins quickly enough. However, eating some blueberries and a diet alteration may be all that is needed.

15. Improve Your Longevity

Who would think that a small blueberry could make you live longer? Well, because they are loaded with so many antioxidants and vitamins, researchers believe that this small berry can improve your longevity. The vitamins A, B complex, C, and E, manganese, iron, and a slew of others are helping people to live longer when consumed regularly.

Final Thoughts: One Small Fruit Can Change Your Health

Nature provides so many wonderful fruits and vegetables that have the power to heal and detoxify the body. Blueberries are just one of the fruits that you need to add to your daily diet. Since the blueberry is so versatile, you can put them in a smoothie, add them to your pancakes, muffins, or even have them in your bagels. The sky’s the limit when it comes to blueberries and their other colorful berry cousins.

10 Early Symptoms of Tennis Elbow Most People Ignore

February 28, 2020 by Power of Positivity

Tennis elbow is an irritation of the tissue which connects the forearm muscle to one’s elbow. Although the condition is often attributed to one who plays tennis, the tenderness arises by the continuous, repetitive motion of the wrist and arm.

It manifests itself in inflammation of the tissues outside the elbow area, but some patients state that they have pain anywhere from the wrist to the forearm leading to the elbow.

While some can discern the condition on their own, a physician should make an initial diagnosis and advise on treatment in order to curb the pain of tennis elbow. Knowing the early signs of the condition is key to getting relief from the nagging discomfort.

What Causes Tennis Elbow?

any activity that requires excessive, constant gripping
hedge clipping
painting
repetitive use of a hammer or screwdriver
tennis is only one cause of the condition

You might be surprised at what activities trigger the pain your tennis elbow causes for you. Painting does not seem to be an activity that would cause inflammation of the elbow area or forearm. However, any activity which requires a person to continually squeeze or tightly grip a tool to complete the movement can cause the condition.

What is tendonitis, and how is it treated?

Tendonitis is another name for tennis elbow, and it arises from the repetitive motion coupled with excessive, constant gripping of a tool or instrument necessary to complete whatever activity in which you’re participating, such as painting or playing tennis.

There are specific and repetitious motions in tennis that make a person more likely to develop the condition. Using poor form when attempting to execute a one-handed backhand with a wrist extension or bending the wrist significantly when swinging forehanded. If one is serving the ball, snapping and turning the wrist using full power to do so may result in inflammation of the tendons outside of the elbow or tennis elbow.

Often, patients will ignore the signs and symptoms that point to a case of tennis elbow.

What are a few of the symptoms people often ignore that later prove to be tendonitis of the elbow?

tenderness on the outside of the elbow
morning stiffness of the elbow
persistent aching of the elbow
soreness of the forearm muscles
pain in the elbow that worsens when grasping or holding an object

Additionally, some atypical symptoms of tendonitis include pain stemming from the following activities:

opening a door
shaking someone’s hand
when you raise your hand or attempt to straighten your wrist
attempting to lift something

Let’s unpack each of these symptoms for a closer look.

Tenderness on the outside of the elbow

After a day of doing manual labor, one might expect a little tenderness around the joints. Whether you are painting, hammering nails, or you are playing a game of tennis, you might dismiss some sensitivity around the elbow as usual. This is especially true if you do not usually participate in these activities.

Morning Stiffness of the Elbow

A lot of people tend to ignore the morning stiffness of our joints. This is especially true if you have morning stiffness in other joints of the body. It is easy to believe that stiffness in the elbow joint is just one of the general effects of aging.

It is also easy to ignore morning stiffness in the elbow joint if you don’t regularly participate in those aforementioned repetitive activities, which require you to squeeze a tennis racket or a tool to complete a job. We all assume within a few days the stiffness will go away, right?

In the case of tendonitis, this may be the case. However, when other symptoms are present, you might err on the side of caution and attempt to subdue the inflammation that is present in the outer area of the elbow.

Soreness of the Forearm Muscles

As we age, we are bound to experience some pain in our bodies from time to time. We may ignore this soreness if we don’t regularly participate in activities that might bring on stiffness. We may also neglect this soreness if we refrain from taking part in activities that require us to squeeze an instrument, utensil, or other tool used to complete a job.

However, when we do this, we are only keeping the problem at bay for a short while. Although tendonitis of the elbow can be treated, one can still experience flare-ups from time to time. You may dismiss soreness of the forearm muscles as normal soreness after atypical activity.

Pain in the elbow which worsens when you grip objects

Again, this symptom is natural to ignore when you have participated in activities that are not a part of your routine. You play tennis, you paint the bathroom, or you have spent a weekend using a hammer to make repairs. Even for several days after, you may dismiss these signs and symptoms as “normal” after doing something out of your routine.

Inflammation only tends to worsen when one ignores the symptoms. They can also worsen when one does not take measures to eliminate the inflammation. However, when one believes that the pain, soreness, and swelling of tendonitis of the elbow is simply due to new, out of the ordinary activity, it is easy to skip treatment assuming the pain will go away on its own.

While the previous symptoms are often ignored by the patient due to the assumption that the irritation can be attributed to another cause, there are other signs and symptoms of tennis elbow that aren’t necessarily associated with tendonitis. These symptoms are often not necessarily ignored but dismissed by the patient. However, they all point to a case of tendonitis, and they should be treated before the condition worsens.

Pain when Opening a Door

Keep in mind that doctors state one of the chief causes of tendonitis in the elbow is the repeated grasping or squeezing of an object. It makes sense that people who are experiencing tendonitis of the elbow would experience pain when attempting to grasp a doorknob and twist the object.

Yes, one of the most overlooked symptoms of tendonitis of the elbow is one’s inability to grasp everyday objects without pain. Something as simple – and as standard – as opening a door can be a sign of tendonitis.

What do people attribute this pain to? There is no particular cause. Plus, if this occurs without the presence of other symptoms, one may not associate the pain experienced when attempting to grasp and twist a doorknob as something caused by tendonitis in the elbow.

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Pain when Shaking Someone’s Hand

Think about one of the chief causes of tendonitis in the elbow – repetitive grasping of an object. What takes place when you shake someone’s hand? You grasp the other person’s hand and squeeze.

There are many reasons that one might ignore this symptom of tendonitis in the elbow. We may not shake hands with others regularly (at least not the traditional handshake, anyway). If this is the case, we may attribute the pain to an isolated incident. Just as one might with grasping and twisting a doorknob, if we happen to have no other symptoms of tendonitis in the elbow, we may assume that the pain of a handshake is nothing to worry about.

Pain When Raising one’s Hand or Straightening the Wrist

This point seems a little obvious as to why we might not associate tendonitis in the elbow with this type of pain, especially when it comes to raising one’s hand. We tend to associate the pain from raising one’s hand with the shoulder; after all, the joint is integral in helping us raise our hands, right? Remember that tennis elbow is an inflammation of one’s tissues outside the elbow, the tissue that connects the forearm to the elbow.

We tend to forget that all tendons in the arm work together to help us carry out a range of different motions, even those around the elbow.

We might also neglect wrist pain or at least attribute it to something else rather than tendonitis of the elbow. Again, remember that all these tendons work together for our benefit.

Pain when Lifting Something

We only experienced pain from lifting something because we didn’t lift it correctly, right? Not necessarily so. Tendonitis in the elbow can manifest itself in pain when lifting any object – even if it something as simple as lifting (and gripping) a pen or pencil.

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Final Thoughts: What to Do If You Suspect You Have Tendonitis

First, try RICE – Rest, Ice, Compression, and Elevation. You may need to do this for several days before you experience relief. You’ll also need to refrain from the repetitive motions that have inflamed the tendons of the elbow.

If your pain doesn’t subside after two weeks, see a physician. Your primary care physician can make an initial diagnosis, offer non-invasive treatments, and refer you to a specialist if he or she warrants further examination.

Counselor Reveals Tips to Help You Stop Cursing

February 28, 2020 by Power of Positivity

Whether we intend for it to happen at the time or not, some of us use those rude four-letter words a little too often. Soon, it becomes a habit. However, this habit isn’t appropriate when you have young children or can’t manage to stop cursing- even at work.

Before you know it, it’s harder to quit than cigarettes. If you’re ready to put an end to your potty mouth, it will require a lot of effort on your part. However, there are ways to make it easier.

Here Are 13 Effective Tips to Help You Stop Cursing

1 – Pay Up! Use a Swear Jar

The swear jar is a classic method that you might remember hearing about. The premise is that you acquire a pot and place a quarter or a dollar in it every time you swear. The more you swear, the more you put into the jar. This one is effective since it hits you in the pocket. Every time you cuss, you are out the money.

The money mustn’t go right back into your wallet, or there’s no consequence. At the end of your adventure, you should take the money and do something for the people who inspired you not to swear anymore.

2 – Flick Ribber Band Against Your Wrist

Wear a rubber band around your wrist every single day. When you catch yourself cussing, you should pull the rubber band back and let it smack your skin. The pain is a mild reminder that should also act as a deterrent. Soon, you will associate cursing with the pain and stop yourself. This trick works best for people who don’t swear all of the time. The snaps can start to take a toll on your skin after a while.

3 – Use Innocuous Replacements for Curse Words

You don’t necessarily need to use swear words when you want to curse. There are many silly words that you can use to replace cussing. Some of the different words you can use instead of cursing include:

Holy Cow!
Judas Priest!
Leapin’ Lizards!
Phooey!
Drat!
Zoinks!

It might take you some time to train yourself to use these words instead of swearing words. However, with time and effort, you will start to use your preferred alternatives instead. The only problem with this method is that you can sound pretty ridiculous, shouting out these words in certain environments.

4 – Team Up with a Buddy

A 2019 NIH article suggests that you are more apt to make long-term changes if you challenge a buddy to try it, too.

That’s right. It will be easier to accomplish your goal if you drag someone into it with you. Get your significant other or someone at work to join in on your mission to stop cursing. You will be able to help hold each other accountable if you catch each other swearing. You will also be able to bounce ideas off of each other and talk about which things did and did not work for you. You may learn a new method that you haven’t thought of. Plus, misery loves company. If you can’t swear, why should your spouse get to?

5 – Expand Your Vocabulary

Many people believe that people who swear only swear since they don’t have the correct words to express themselves. Using curse words is vulgar and shows the person grasping from their most basic selves. Finding a more mature way to talk about a situation shows intelligence and maturity.

Start improving your vocabulary by getting a word-a-day calendar. Use each day’s word at least three times throughout the day. You can even incorporate the term from the day before to help you retain the information. You can also expand your vocabulary by reading more. When you read, you will come across words that you’ve never seen before, forcing you to look them up. Even if you don’t look them up, you start to learn them through context.

When you increase your vocabulary, you need to incorporate it into the moments when you usually swear. Instead of cussing about the person driving slowly in front of you, you can grimace about the dullard accelerating nonchalantly.

6 – Limit Exposure to Movies and Music with Mature Language

Today, both movies and songs contain a lot of cursing. It’s not even that noticeable until you make an effort to stop yourself. You don’t realize how much you hear this stuff throughout the day. The constant bombardment of cursing can put it in your head subconsciously. Don’t let that happen to you. Minimize your exposure to mature material by making wise choices about the movies you watch and music you listen to. You can always look for edited versions of your favorite albums.

What you see on tv makes an impact on your mind.

7 – Learn Triggers and Avoid Them

Everyone has specific triggers that will cause them to engage in a particular behavior. In your case, you might swear. You may get triggered by traffic, rude people, or homework/work. When in these situations, you’ll almost always find yourself cursing. You can’t get rid of all of these things, but you can recognize that they are things that trigger you to swear. This awareness will help put you on alert at these times. Since you are thinking about it, you can put in the effort to catch yourself and stop it before it happens. You can also minimize how often you put yourself in your trigger situations.

8 – Change Your Mentality About Swearing

Many people who swear always don’t think that it’s a bad thing. First, you need to recognize that cursing is a negative thing. When you swear, you aren’t showing yourself at your most intellectual. You also aren’t showing a great sense of self-control. You may swear in front of somebody you shouldn’t. You could end up offending someone. This behavior could be especially bad if you are at work. You may even swear in front of a child and make them think it’s okay for them to swear, too.

9 – Understand Mistakes Happen

Releasing any bad habit takes weeks of commitment to change, according to research. Undoubtedly, not cursing is an arduous task. You probably won’t be perfect, especially when you first try to stop. You must be able to forgive yourself when you make a mistake. You need to control yourself better in the future. Notice the circumstances when you slip up to avoid those same circumstances. The goal here isn’t to be perfect. I doubt there are very many people in this world who can go for the rest of their lives without cursing once. The goal here is to do the best you can and put in a significant amount of effort.

10 – Try a Little Positive Reinforcement

So you gave up, robbed your swear jar, and went back to your former habits? Give yourself the gift of positive reinforcement.

Instead of punishing yourself by paying to a swear jar or snapping a rubber band against your wrist, you should reward yourself when you do well. Use positive reinforcement by giving yourself a treat if you don’t swear once throughout the day. The gift can be something like an extra-long shower, an hour of television before bed, or a glass of wine with dinner. Only accept your reward if you succeed. You have to make a promise to yourself not to cheat and stick to that promise.

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11 – Understand You and Your Family Will Still Encounter Cursing

No matter how successful you are at not swearing yourself, the rest of the world may not put as much effort into it. You need to know, going into this transformation, that you and your family will still hear the obscene language. With this understood, you need to plan on how to handle the situation with your children. You need to teach your children what to do and why cursing is terrible. It’s better to talk to them about it than trying to protect them from it forever since that is impossible.

12 – Pretend Your Grandparent or Priest is Sitting Next to You

No decent person could possibly swear in front of their grandparents or their priest, would they? Tell yourself that these people are with you at all times, listening to your every word. This mentality will help deter you. If it helps you to visualize, you can put a picture of your grandma in your desk at work or in your wallet.

13 – Practice Self Control in Other Areas Too

If you learn self-control in one area, your improved self-control will apply to other areas as well. Work on becoming more disciplined in general by eating well and going to the gym. Granted, this might make you want to swear even more for at least a moment, but you will develop the mindset you need to create new routines. You can also improve self-regulation by making your bed every morning, following your nighttime beauty regiment, and keeping your house spotless.

Final Thoughts: Stop Cursing by Trying These Tips

Make yourself look intelligent and mature by eliminating swear words from your vocabulary. You can do this by using positive reinforcement and negative reinforcement. You can also try changing your overall mentality about cussing and recognizing your triggers. Even after all of the effort, you will put into it. Sometimes you might make a mistake and drop a four-letter word. Just use them wisely.

6 Habits That Damage Your Brain (and How to Fix It)

February 28, 2020 by Power of Positivity

Are you participating in poor habits that damage your brain? You might be, yet you might not realize it.

The brain is our most precious organ. Intimately connected with the mind, the human brain is what makes us, well, human. Far as we know, no species that possesses even a fraction of the computing power of us humans.

Our brain is what has allowed up to traverse space, build incredible things, and develop life-saving medicines.

The brain is also responsible for initiating violence, starting wars, harming health – mental and physical, and creating states of abject misery.

How about that for “Good news, bad news?”

Let there be no doubt that our habits contribute immensely to the state of our wellbeing – or lack thereof. Our brain stores and acts on our practices, and our habits determine our happiness.

Fortunately, we can rid ourselves of bad habits. It’s not easy, but it’s most certainly worthwhile.

Perhaps the most vitally essential habits to eliminate are those that cause us to suffer. As our brain is the primary source of our psychological states, it makes sense to start there.

The focus of this article, therefore, is twofold: (1) to discover those habits that damage the brain and (2) take action to dissolve them.

6 Habits that Damage the Brain

Lack of exercise

Being physically inactive is a seriously bad habit that damages the brain. Besides being a primary catalyst for multiple diseases – including cancer, dementia, depression, heart disease, and obesity – physical inactivity contributes to cognitive decline.

In a study published by the Journal of Comparative Neurology, researchers discovered that sedentary rats demonstrated excessive excitation in the brain region called the ‘RVLM.” Among other functions, the RVLM controls the activity of the sympathetic nervous system. This disruption may lead to the deterioration of the neurons in the area of the brain.

In other words, a lifestyle of physical inactivity can alter the structure and function of an otherwise healthy brain.

How to fix it:

Per an article published by Harvard University’s Medical School, “Exercise helps memory and thinking through both direct and indirect means.” Regular exercise reduces inflammation and insulin resistance and stimulates chemicals that promote the growth of new brain cells.

Indirectly, regular exercise stabilizes mood and improves sleep quality. It also reduces anxiety and stress, which are commonly associated with cognitive impairment.

How much exercise should you get? The Mayo Clinic suggests at least 75 minutes of “vigorous” aerobic activity or 150 minutes of “moderate” aerobic activity per week.

These five habits can optimize your brain.

Multitasking

If we’ve heard it once, we’ve listened to it 1,000 times: multitasking is either ineffective, a myth, or (most likely) both. If you’re a multitasker, you may think that this is all hogwash and that you can multitask.

So do the 1.56 million people who cause car accidents each year because they were paying more attention to their phone than to the road. Statistics show that 26 percent of U. S’s 6 million car accidents each year are caused by people who use their cell phones while driving.

This advice isn’t to incite a guilt trip, but to make people aware of the genuine (and often life-changing) repercussions of calling or texting while driving.

Multitasking is better thought of as divided attention, which is recognized by scientists as a type of brain function. Divided attention is the act of splitting your attention between two tasks; that is, you’re dividing cognitive resources to engage in separate tasks.

This process isn’t multitasking: it’s rapidly alternating your attention between tasks.

Mover, multiple studies have shown that multitasking increases the brain’s production of the stress hormone cortisol. “High levels of cortisol…wear down the brain’s ability to function properly,” per a study by Dartmouth University, as reported in an article, “[cortisol] can disrupt synapse regulation…kill brain cells…and reduce the size of the brain.”

How to fix it:

Fortunately, there’s a straightforward solution to the multitasking problem: single-tasking! Single-tasking, as the name implies, is focusing all of your formidable cognitive power towards just one task at the exclusion of everything else.

Now only is single-tasking more effective, it’s also less stressful. While our brain may release cortisol – especially during times of intensive thought – it’s likely far less than if we were juggling two things at once!

Information overload

Newsflash (not really!): Too much screen time isn’t good for you.

But it’s not just the physical screen. It’s also all of the information – text messages, notifications, emails, status updates – that are bad for us. Too much sensory input can lead to excess stress and decision overload.

Glenn Wilson, a professor of psychology at Gresham College (U.K.), found that attempting to concentrate on a task while having an unread email open in your inbox can reduce I.Q. by 10 points. In other words, information overload is not only stressful, but it makes us dumber.

Exacerbating the problem is the fact that we are unaware of the harm that our digital addiction is causing, especially to our kids. A study published in the Journal of Experimental and Clinical Sciences concludes:

“…there is a relationship between cell phone addiction and adolescent’s mental or physical health. We cannot neglect the [relationship] and its adverse effects on adolescents.”

How to fix it:

Cliché time! It’s all about moderation.

Curbing technology use requires some discipline and, if necessary, the adjustment of priorities. It’s almost certain that our smartphone addiction is shortening our attention spans, worsening our memory, and making us more irritable.

If nothing else, resolve to put your phone down when at the dinner table or with the family.

Sitting for too long

Per a health science article published by the Washington Post, the average American adult spends about 6 ½ hours sitting per day – a one-hour increase since 2007. For kids aged 12 to 19, this number increases to eight hours.

While this sounds like a lot (it is), these numbers are probably on the low-end. Between commuting, work, and lounging around the T.V., some sources state that we spend up to 10 hours sitting.

This is terrible news.

Per a study published in the journal PLOS, a sedentary lifestyle “is a more significant predictor of [abnormal] brain structure… [then] physical activity.” The authors note that “physical activity, even at higher levels, is not sufficient to offset the harmful effects of sitting for extended periods of time.”

How to fix it:

Obviously, there are times that we need to sit, like when we’re at work, driving, and so forth. But unless your job requires you to remain seated at all times, there are times where you can get up, stretch, and move around a bit.

To say nothing of the amount of time we spend staring at the T.V. set or computer screen. The advice here is simple: don’t spend too much time in front of a screen and get out more.

Listening to music at a high level

Here’s another potentially brain-damaging habit that many of us engage in.

We all love listening to tunes. If we’re at the gym and hitting the weights hard, our playlist can keep us goin’. When we’re in the car and need a pick-me-up, that volume knob often finds itself cranked all the way right.

But just because loud music is fun and energetic doesn’t mean that it’s right for you.

According to research cited by the U.K government, listening to loud music with headphones (defined as above 110 decibels) has the same effect on the brain’s nerves as multiple sclerosis. Nerve fibers can be stripped of the protective coating (myelin) and disrupt the brain’s signaling mechanisms.

How to fix it:

Fortunately, myelin in the brain is capable of regrowth. As such, hearing loss may recover in many instances if the underlying issue is rectified.

As a rule of thumb, it’s a good idea to listen to your music at no more than 60 percent of your device’s maximum volume. Anything above that level increases the risk of brain damage and resultant hearing loss.

Poor sleep

Most of us are well aware that poor sleeping habits are bad for us. Sleep deprivation, which the Centers for Disease Control and Prevention (CDC) calls “a public health epidemic,” contributes to illness and disease.

Neurologically, some of the effects of poor sleep are rather obvious. Reactions time drops, we’re more error-prone and feel more depressed and anxious than usual. Insufficient sleep can also cause headaches, hormonal imbalances, and impaired memory.

Long-term, some research shows that lack of sleep causes the brain to shrink.

How to fix it:

Sleep is critical for brain health. We must make it a priority to establish healthy pre-bedtime and bedtime sleeping habits.

Here are a few ideas:

Don’t drink caffeine or alcohol at night
Limit smartphone use
Take the television out of your bedroom
Keep your bedroom dimly lit
Don’t fill up too much at dinnertime

Lack of sleep can damage your brain. Here’s how to fall asleep in 15 minutes or less.

Final Thoughts on Overcoming the Habits That Damage Your Brain

We must each take accountability for our actions. That statement is particularly true when it comes to taking measures to stop participating in unhealthy habits that damage your brain. Promise yourself you will shed those poor habits and embrace the new ones that will help you enjoy a longer, happier life.

10 Signs It’s Time For A Couple To Get Help From A Marriage Counselor

February 28, 2020 by Power of Positivity

Relationships are an essential part of life. Our families, friends, coworkers, and partners play a vital role in how we view the world and what support we can gather around us to make life better. But when you are facing no-holds-barred conflict with your spouse, it might be time to consider marriage therapy.

A love and marriage relationship is one of the most significant relationships a person can foster. But it can also be one of the most challenging experiences in life. Anytime two people attempt to blend and integrate personalities, likes, dislikes, hopes, and dreams together, things can quickly spiral out of control. Arguing and fighting about differences can become commonplace. However, it’s how you handle these periods of conflict that can determine whether your marriage relationship will stand the test of time.

The stats on marriage

Recent statistics on marriage point to the fact that between 40 and 50 percent of marriages end in divorce. While the reasons for divorce vary widely by individual couples, the truth of the matter is that it takes time, effort, and work on these lifelong commitments to make them work. So how do people commit to each other and then see it through?

Counseling: The first step in healing

If you and a partner are experiencing difficulties, it may be time to consider bringing in a professional marriage counselor to help you resolve issues and find some common ground to stand on once more. The goal of marriage counseling Roanoke is to give you and your partner the tools needed for better communication, improved negotiation, and the ability to argue and problem-solve more healthily.

Counseling is provided by a licensed, trained marriage counselor who offers mental and emotional support to couples in the throes of conflict. They bring the focus of sessions to your relationship and uncover hurts, desires, goals, and common ground for you both to stand on while you figure out if your relationship is worth fighting for.

Some couples enter marriage counseling for a short time to weather a crisis, while others see it as an opportunity for regular tune-ups, they can prioritize their relationship. Regardless of the reason, some things can benefit both you and your partner if you decide that marriage counseling is right for you.

Therapists explain 10 red flags of a rocky relationship.

Who benefits?

Most couples cannot maintain the perfection that they seek in a relationship, and it is unhealthy to think that this can be attained. Entering a relationship thinking that you will agree all the time is a recipe for disaster; try to embrace the differences that you have and learn to perceive them as opportunities for growth and acceptance, rather than a reason to fight.

Couples choose to enter therapy for a variety of reasons, including:

Infidelity
Substance abuse
Physical or mental conditions
Cultural differences
Financial disagreements or stress
Unemployment
Communication problems
Blended family issues
Sexual dysfunction or miscommunication
Conflict over raising children
Anger and resentment
Infertility and fundamental differences about having children

Some couples try to resolve issues on their own, and in some cases, they are successful in doing so. Others need a little bit of help and accountability along the way to ensure that things get resolved completely. If you and your partner are going through a rough patch, perhaps it’s time to consider seeing a marriage counselor for some help. Look for these signs that it’s time to make an appointment:

10 Reasons to seek assistance from a marriage counselor

1. Your partner is not listening

In the heat of an argument, it can be easy to focus on what you need to say next, rather than validating your partner’s thoughts and feelings. A marriage counselor can act as a mediator when there are breakdowns in communication, and help both of you develop better listening skills to make sure concerns are heard, aired, and dealt with. Communication is key to establishing and maintaining a healthy relationship, and a fundamental piece of that communication is learning to listen effectively. Seek additional help from a marriage counselor if you feel your concerns have not been validated for awhile.

Revealed–15 secrets for a better marriage.

2. You keep going around the mountain

Couples have fundamental differences about life, love, and relationships. You and your partner might be going around and around the same mountain, stuck on an issue that you can’t resolve. Every time you revisit it, it seems to get more heated and more hopeless in terms of resolution. Breaking through that familiar cycle of hurt and pain can be extremely difficult without the help of a marriage counselor. Many times, sitting down with an objective third party is enough to get you to look at your patterns more objectively, giving you a fresh perspective that can aid in finding better solutions and putting past hurts and disappointments to bed.

3. You are constantly annoyed by your partner

Those very things that were once endearing at the beginning of your relationship may be grating on you now. It just isn’t cute that he chews and spits his fingernails; her constant humming while doing the dishes is driving you nuts. If the little AND the big things are constantly nagging at you, and you find yourself wishing you didn’t have to deal with your partner, it’s most likely time to seek outside help.

4. You disagree with the use of social media to share your story

For some couples, social media and its use is no big deal; you are on the same page, and neither of you disagrees with your media outlets. For others, the use of social media to constantly post is a source of major strife in a relationship. One major source of contention for some couples is the desire to be “friends” with old flames. Today’s marriage counselor is savvy with technology and knows the pitfalls and traps that a couple can become embroiled in because of improper use of social media. Seek outside help if this is becoming an ongoing issue for the two of you.

Learn why it’s unhealthy to connect with your ex on social media.

5. You start to seek support from others

For better, for worse. We take vows in relationships to lean on each other and to see each other through tough times. When you don’t feel that your partner is supportive of you anymore, it can be difficult to turn to them in times of need. If you finding yourself seeking outside or different sources of support or becoming emotionally attached to others as a means of desiring that connection once more, it’s time to take a good hard look at your relationship.

6. You are always fighting

If you can’t seem to see eye to eye on anything, and the smallest things become big issues as the two of you lock horns, it’s time to seek professional help. Viewing your partner as an adversary rather than an ally is a sign that you need to prioritize your relationship. Take a deep breath, take a step back, and realize that these issues will pass.

7. You never, ever fight

On the other hand, not being invested in your relationship means that you don’t care enough to fight. This lack of conflict can be more problematic than constant fighting, for it’s an indicator that you have lost interest in the relationship. Apathy is a true enemy of passion, and your marriage will not survive unless the two of you are a little invested. Seek the advice of a marriage counselor to determine the underlying cause of your disinterest, and see if you can rekindle your romance once more.

8. You face intimacy issues

Intimacy is more important than most couples think. Indeed, it can be the glue that holds you together during tough times. Sure, all couples go through occasional dry spells, but if you’re sleeping alone for extended periods, it’s a sign that your relationship could benefit from extra attention. A licensed marriage counselor or a professional specializing in sex therapy can help you both reconnect by exploring the deeper roots of your bond and rekindling the passion that brought you together in the first place. With sex therapy, you can nurture your connection and find a renewed sense of closeness.

9. You have been thinking about it

There are times when you feel that you can resolve issues on your own, and there are times when you “know” that your problems are bigger than the two of you. Most couples land in therapy long past the point where they should have decided to go; many couples wait because they attach shame to the act of getting help with their relationship. If you notice signs that you may need help learning to relate to your spouse once more, seek the advice of a marriage counselor to help you re-establish healthy patterns and boundaries.

10. If you’re thinking about getting married

Couples that are dating should consider seeing a marriage counselor to work through major differences before marrying. Making sure you are on the same page concerning major life goals, finances, and other important issues will help you build a solid foundation on which to stand for years to come. Show a deep level of commitment to one another by prioritizing your relationship from the beginning.

Final Thoughts: A marriage counselor can help you solve seemingly impossible problems

You owe it to yourself and your relationship to uncover the reasons for your strife. Taking a good hard look at your feelings, your motivations, and your past actions are difficult, though. Do what you can to improve your relationship with the help of a marriage counselor, and see what life-transformative events come your way.

Science Explains 5 Different Types Of Insomnia And Prevention Tips

February 28, 2020 by Power of Positivity

Insomnia is defined as a condition whereby an individual has difficulty falling or maintaining sleep. It can be highly disruptive, primarily when it affects your everyday life, leading to a lack of energy, focus, or productivity in your daily tasks. But what do you need to know about insomnia? What information can help you deal with it?

If you thought there was just one kind of insomnia, well, you thought wrong! There are multiple kinds that stem from all sorts of different causes. If you determine what type you have, you can also find its roots and learn to treat or manage them. This is especially true for those whose causes for insomnia are found in other disorders.

But what does each type of insomnia mean? What are their roots? How can you stop them from happening?

Science Explains 5 Different Kinds Of Insomnia And How They Can Be Prevented

Types of Insomnia

1. Acute Insomnia

Acute insomnia is a short episode of sleeping difficulty that can strike at any time that there is a relevant trigger for it. It is usually a result of:

A life event
Illness
Stress
Bad news
Jetlag
Sleeping in a new location
Medication
The death of a loved one
Excitement
Discomfort or pain
Environmental disruptors or factors

In other words, acute insomnia is not a chronic problem. Instead, it is a result of a one-time event and isn’t something you will have to deal with on a long-term basis. In most cases, acute insomnia goes away on its own and doesn’t require a lot of treatment, or any at all.

This short-term form of insomnia is the most common kind of restlessness that affects people, and it doesn’t last for more than a few weeks. Some people may not even realize it is considered insomnia, as an inability to sleep is an expected side effect of the aforementioned causes.

2. Chronic Insomnia

Chronic insomnia is a long-term problem, characterized by trouble sleeping in any way for at least three nights weekly over a period of three months or more. It can happen in rare stretches, or it can be a regular part of your life.

There are two types of chronic insomnia. The first is called primary chronic insomnia. This also has the name idiopathic insomnia, meaning there is no apparent underlying medical, physical, or other cause.

The second is called secondary insomnia. It is also referred to as comorbid insomnia, and this is more common than the primary kind. It usually accompanies another disorder or condition.

The following are common causes of chronic insomnia, whether of the first or second kind:

Mental health disorders, such as ADHD, anxiety, or depression
Lifestyle issues, such as persistent jet lag, inconsistent napping, or work shifts that keep changing
Medications, such as antidepressants, drugs for chemotherapy, or beta-blockers
Chronic disorders, such as hyperthyroidism, diabetes, sleep apnea, or Parkinson’s disease
Stimulants, such as drugs, alcohol, or nicotine

3. Onset Insomnia

Onset insomnia refers to insomnia that involves difficulty with the act of initiating or going to sleep. It can come in acute or chronic forms. For most people, this comes as a side effect or accompanying factor of depression, anxiety, stress, or other psychiatric or psychological conditions.

For chronic onset insomnia, studies have found a link between insomnia and other kinds of sleep disorders, so if you have this type of insomnia, you may want to find out if a positive diagnosis will be returned for different ailments. This may include:

Periodic limb movement disorder
Delayed sleep phase syndrome
Restless leg syndrome
Obstructive sleep apnea-hypopnea syndrome

Acute forms of onset insomnia, however, are often caused by stimulants of some kind. Drinking coffee too close to bedtime may cause this to happen.

4. Maintenance Insomnia

Maintenance insomnia refers to a type of insomnia defined by difficulty maintaining sleep or staying asleep. It may also refer to overly early waking hours that you don’t want. After you wake up, you will then likely be unable to return to sleep properly, thus further affecting your sleep cycle.

A broad range of conditions can cause maintenance insomnia, including:

Periodic limb movement disorder
Sleep apnea
Restless leg syndrome
Asthma
Gastroesophageal reflux disease
Other respiratory conditions

Maintenance insomnia may also be caused by sleep disturbances, such as environmental factors like bad temperatures, excessive light, or loud noises. When you wake up from these conditions, you may not be able to go back to sleep until they are fixed.

5. Behavioral Insomnia of Childhood

Behavioral insomnia of childhood, also known simply as BIC, is a type of insomnia that occurs in children. It actually affects a great many of them, approximately 25%. Furthermore, a lot of effort is usually undertaken by parents to make their children’s relationship with sleep more positive. There are three kinds of BIC, including:

· BIC Sleep-Onset

This is typically a result of inadequate sleep associations. This means a child may only be able to fall asleep while being rocked, having the TV on, or even having their parent next to them. Over-reliance on these techniques to make a child sleep can, ironically, cause them only to be able to sleep when those conditions are met.

· BIC Limit-Setting

A child with this type of insomnia will attempt to avoid sleep in many ways. They may try to put off rest by repeatedly asking to drink, asking for more bedtime stories to be read, or going to the bathroom multiple times. Parents who do not set limits for these issues run the risk of allowing their child to go too far with them.

· BIC Combined Type

This type of BIC is a mix of both of the previous kinds of BIC.

Do note that when we discuss tips for preventing insomnia, we will not cover BIC, as this is not “insomnia” in the typical sense of the word, but due to learned behavior that parents can correct in their own time and with their own methods. As such, here are some ideas for fixing this behavior:

Develop a healthy and positive bedtime routine
Teach other forms of relaxation, especially self-soothing ones
Be firm and strict with bedtimes and limits

General Tips For Preventing Insomnia

1. Exercise, But At The Right Time

Exercise can tire your body out, making falling asleep easier. However, make sure you are exercising at the right times. Don’t work out within four hours of bedtime, as this will wind you up and get your body “pumped” up, in a way, energizing it.

Exercising first thing in the morning is a common way of doing this, but if you feel too tired for the rest of the day, you can do so in the afternoon. Do note that, if you are unused to exercise, it is very typical to feel too tired when you first start doing it again.

2. Make Your Bedroom Peaceful

Sleeping conditions must be right for you to fall and stay asleep. Here are some ways to make sure that your bedroom is peaceful and restful:

· Make sure your room is dark enough

If you use a nightlight, make sure it isn’t bright enough to disturb you. Invest in blackout curtains if you must.

· Maintain a reasonable room temperature

Notice if you tend to sleep hot or cold and try to adjust the room’s temperature for that. If you can’t, then change your bedding or blankets to be conducive to your needs.

· Ensure proper levels of comfort

Make sure your pillows, mattress, nightclothes, and linen are all comfortable enough for you to want to sleep in them comfortably.

3. Maintain A Regular Sleep Schedule

If you sleep at random times and change your sleep and wake hours every night, your body’s internal clock is going to get messed up. You won’t be able to sleep when you need to. So instead of binging TV shows late into the night “just this once,” be strict with yourself. Sleep and wake at the same time every day, including on weekends.

It’s also a good idea to start a bedtime routine, too. That can help you to wind down and get your body prepared to fall asleep. The routine should consist of calming or relaxing things, such as:

Reading a book – non-thrilling ones preferred!
Listening to calming music
Having a nice bath
Drinking a glass of water

4. Don’t Nap

If you tend to nap during the day to help maintain your energy, it may be leading to your insomnia. These naps make your body feel too well-rested, preventing it from being able to rest again later. It may even be messing with your sleep-wake cycle.

If you really must nap, stick to 20-minute naps and no longer. Longer naps than that will make you feel groggy as you enter deeper sleep phases. But too-long naps to circle back to your lightest sleep will cut into your ability to sleep. Also, 20-minute naps have been found to have benefits for:

Your overall mood and positive thinking
Productivity and concentration
Overall energy, even after nights of no sleep

5. Know When To Seek Medical Aid

While acute insomnia can be self-treated, and insomnia rooted in controllable causes may be easily managed on your own, it’s essential to know when you need the aid of a medical professional. If your insomnia is chronic, stems from a disorder or disease, or is linked with other issues, you should speak to a doctor about your options.

Some people are anxious about the idea of becoming dependent on sleeping pills or other methods of sleep, and while it’s a valid concern, these are simple treatment methods – just as any would be for any medical condition. However, feel free to bring up these concerns with your doctor, and they may be able to find a solution to match your worries.

Final Thoughts On The Different Kinds Of Insomnia And How To Prevent Them

Do you experience insomnia? If so, you can work to understand and therefore prevent or manage it in a better way. Without learning to handle this issue, your focus, productivity, positive thinking, and more will be affected.

These five kinds of insomnia may affect you or those you know, and preventing them can be difficult, but it’s possible. Don’t be afraid to reach out to a doctor or other professional if you need additional help.

20 Healthy Snack Ideas When You’re on a Low Fat Diet

February 27, 2020 by Power of Positivity

Do you need fresh healthy snack ideas to stick with your otherwise hum-drum low fat diet?

Low-fat diets lessen the risk of heart disease and obesity, and they help with quick weight loss. Finding healthy snack ideas for this type of food is essential, so you don’t find yourself breaking the diet or missing out on vital nutrients to follow it.

While it is not possible or healthy to eliminate fats from your diet, it is vital to put the right kinds of fats in your body. There are a couple of different types of fats, and one is better than the rest (discussed in-depth below).

While you may initially believe that you have to give up eating all delicious foods when going on a low-fat diet, that is far from the truth. There are many healthy snacks ideas for when you are on a low-fat diet, and there is a large variety of healthy snacks to choose from.

The Different Types of Fats

There are three different types of fats, including saturated fats, trans fats, and unsaturated fats. The unsaturated fats are further categorized as monosaturated and polyunsaturated fats.

Saturated Fats

These fats come from animal products, including dairy and meat. Too much of these fats can increase the chance of heart disease as they raise the levels of LDL cholesterol in the body. LDL cholesterol is considered a wrong type of fat, and it is recommended that it is less than 7% of your daily intake.

Trans Fats

Found in margarine, shortening, and sweet snacks such as cookies, cakes, potato chips, and other snacks, trans fats are created by changing liquid oils into solid fats. These fats can raise your cholesterol levels and are often used to increase the shelf life of food. Doctors recommend avoiding this type of fat altogether.

Unsaturated Fats

These come from plants and include olive oil, corn oil, and canola oil. Unsaturated fats are considered to be good fats, and the majority of your daily fat intake should be from this category.

Monounsaturated

This type of unsaturated fat has a molecular structure that has only one double bond, allowing it to help with maintaining cellular health. They can help lower cholesterol, which lessens the chance of heart disease and stroke. Some of the common foods that belong in this category include:

olive oil
sesame oil
canola oil
peanut butter
peanuts
cashews
avocados
olives
sesame seeds

Polyunsaturated

This type of saturated fat has multiple double bonds in the molecular structure. These can also help lower cholesterol, and they also contain omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids aid in brain function and cellular growth, making them an essential part of your diet.

Other benefits of polyunsaturated fats include their ability to lower lipid levels and triglycerides. Some of the common foods that belong in this category include:

seeds
corn oil
safflower oil
soybean oil
pine nuts
walnuts
salmon
mackerel
herring
tuna
flax seeds
chia seeds

Try these 10 foods that could help stabilize mood swings.

Healthy Snacks For a Low Fat Diet

1. Low-fat cheese

String cheese is a good option, as it can take more time to eat, helping you to eat less of it at a time. When you take more time, you’re less likely to choose another snack afterward. Any low-fat cheese, however, is a tasty snack.

2. Low-fat yogurt

Yogurt can be topped with fruits, dry cereal, and many other low-fat options. This makes it a snack option that you can switch up when you are craving different flavors or textures.

3. Low-fat ice cream

Even when you are looking for healthy snack ideas, you still need to indulge in a treat once in a while. Low-fat ice cream is the perfect option because you can even choose from many of your favorite flavors.

4. Fruit

Fresh fruit is always a good option for a low-fat diet. With natural sugar, fruit can even double as a treat. Some of the options include:

raspberries
strawberries
blackberries
blueberries
cantaloupe
watermelon
mango
pineapple
apples
banana
tomatoes
grapes

5. Vegetables

If you dip your veggies in a healthy dip such as hummus, it’s an even better snack. Some of the vegetables that are easy to snack on during a low-fat diet include:

cucumbers
peppers
carrots
snap peas
broccoli
cauliflower
celery

6. Baked Potato

You don’t have to have just a plain baked potato as a healthy low-fat snack option. Instead, you can top it with low-fat sour cream or yogurt with salt and pepper.

7. Sugar-free gelatin

If you choose sugar-free gelatin, you can enjoy this sweet treat regularly. It’s fat-free, and you can choose different flavors.

8. Smoothies

You can add fruits and vegetables to smoothies, making them a good choice of a healthy snack for a low-fat diet. The best liquids to add include juice, yogurt, ice, or water. Smoothies are a delicious option any time of the day and, if done correctly, can double as an entire meal.

9. Energy bars

You will have to be careful when it comes to energy bars because some of them are loaded with additives and high amounts of sugar. Read the nutrition label and choose one that is within your target goal, and it’ll be a perfect option to carry in your car or purse for a quick, healthy snack.

10. Pudding

Like jello, if you choose the sugar-free pudding, you can indulge in this creamy treat. You can also choose from different flavors such as chocolate, vanilla, and tapioca.

11. Hard-boiled eggs

Eggs are low in fat, and the fat that they do have is healthy. If you cook your eggs in oil or butter, however, the low-fat idea no longer applies. To avoid this, hard boil your eggs and eat them as a healthy snack.

12. Tuna fish

This pantry staple can be a healthy, low-fat snack if you spread it on whole-grain bread or even if you eat it alone. Another idea is to spread it onto a large lettuce leaf and roll it up before eating it.

13. Baked pumpkin seeds

These seeds are a good option because they are low in fat and can be customized to your tastes or craving. They’ll always taste different based on what they were seasoned with.

One excellent way to bake pumpkin seeds is to drizzle them with olive oil and sprinkle cinnamon over the top of them. You would then bake them for 45 minutes at 300 °F.

14. Popcorn

Not only is popcorn low in fat, but it is also high in fiber, making it an extra healthy snack to enjoy. Make sure you still check the nutrition label because since some have more butter than others, the nutrition information will be different for all.

Alternatively, plug in an air-popper and munch on an even more healthy snack.

15. Whole Grain Bagel

Make sure the bagel is small, and then top it with low-fat cream cheese or peanut butter. Sometimes, for a small treat, you can add jam to the bagel.

16. Cereal with no milk

If you’re feeling like you need a quick and easy snack, snack on a low-fat cereal but don’t add milk. You can munch on it in the car, at work, or while watching a movie. Make sure you read the label to choose an option that is within your diet guidelines.

17. Pita and hummus

Whole-grain pita is a low-fat snack that is tasty by itself but even better when paired with hummus.

18. Quesadillas made from whole-grain tortillas

Make sure you also use low-fat cheese in your quesadilla. This snack can be made ahead of time, cut, and stored to heat up later. Making them ahead of time gives you the option to only eat a piece or two at a time as a healthy snack.

19. Cottage cheese

This is a good snack to pair with fruit. Lots of times, cottage cheese is topped with peaches, but you can eat whichever fruit you prefer. Of course, you can also just have the cottage cheese by itself.

20. Frozen grapes

While the fruit was mentioned already, frozen grapes deserve to be pointed out specifically. When frozen, grapes have a texture similar to ice cream, and you’ll likely eat them more slowly than you’d eat regular grapes. This makes them the perfect treat for when you want something healthy to much on for a while.

Final Thoughts On Healthy Snack Ideas When You’re on a Low Fat Diet

Being on a low-fat diet doesn’t have to leave you with limited healthy snack options. Many of the snacks are packed full of nutrients, too, adding to the benefits.

From quick and filling snacks to snacks that will last throughout a movie or favorite TV show, you can find something delicious and healthy.

10 Pneumonia Symptoms To Never Ignore

February 27, 2020 by Power of Positivity

Pneumonia is caused by either a virus or bacteria. There are several classifications of pneumonia and over 30 types, but the most common cause stems from a chest cold or flu. The virus is in the body for up to ten days before pneumonia symptoms manifest. The condition lasts from ten to fourteen days and is treated with different chemical medications.

If people suffering from pneumonia symptoms think they just have a bad cold, they could be putting their lives in jeopardy. Not to be too dramatic, but pneumonia is sometimes fatal. To receive treatment early on, you should know these ten pneumonia symptoms..

Know These 10 Pneumonia Symptoms

1. Shortness Of Breath

We take breathing for granted until something happens that makes us force the air into our lungs. When the air simply won’t go in, it means an underlying illness is in place, such as asthma, COPD, allergies, or you’ve just gotten pneumonia.

The lungs are constructed of tubes resembling the branches of a tree called bronchi. These route oxygen through the lungs and take out the carbon dioxide. Located off, these are alveoli. These are responsible for exchanging carbon dioxide for oxygen to and from the bloodstream.

Mucus or sputum is produced in the lungs for lubrication. When too much mucus builds up, the bronchi can’t process incoming oxygen or the resulting carbon dioxide. Shortness of breath happens and is one of the first pneumonia symptoms.

2. Chest Pain

The lungs and heart are encapsulated in the chest wall. Just inside that is a pleuritic sheet protecting the lungs. When lung infections occur, this pleuritic sheet becomes red and inflamed. Anything to do with the chest can feel like a heart attack, but this pleuritic sheet feels different. It burns. Just inhaling can be painful.

Add to this the fact that the alveoli of the bronchial tubes fill with mucus. They’re not soft and pliable anymore. Coughing up the mucus or sputum puts pressure against the pleuritic sheet, which burns. These two together are both dangerous and painful pneumonia symptoms.

Read how researchers uncovered a new method of preventing viruses in human cells.

3. Fever, Chills, And Sweating

The body was made to operate at a certain temperature for optimal health. When the body temperature soars into a fever, it means the presence of an infection. Fevers are the body’s way of burning off an invading virus or bacterium. If fevers get too high, though, they cause convulsions, which lead to other terrible things.

Chills control the fever and keep it from raging. However, we become cold, so we pile on blankets, which makes us sweat. This dehydrates the body. The fever climbs higher, the chills shake us, and the blankets make us sweat more. It’s a dangerous circle, and one which requires a doctor the instant you suspect you have pneumonia symptoms.

4. Shallow Breathing

Bronchi can fill with mucus, limiting your ability to take deep breaths. The diaphragm can’t expand the lungs, so shallow breaths are all you can take. This is dangerous for two reasons. The first is that a lack of oxygen means a buildup of carbon dioxide. The second is that the inability to breathe deeply is stressful. Anxiety makes the problem worse and can affect the heart.

A lack of oxygen carried deep into the lungs means the mucus can’t be coughed up. The chest pain and shortness of breath can get worse. The carbon dioxide presence is perhaps the most dangerous. When this pneumonia symptom happens, get to a doctor pronto.

5. Cough

Mucus is a substance the body produces to lubricate different things. Sometimes it produces too much, in which case the body sneezes it out, coughs it up, or blows it out the nose. When it’s trapped in the lungs, it must be coughed up.

This mucus will be clear to yellowish in color. This means an infection is present. Ordinarily, mucus is clear to light green in color. This buildup of mucus can be dangerous when you can’t draw in enough breath to cough it up. It will fill the lungs until you can’t breathe. Get to the doctor ASAP.

Learn how to make blackberries and honey into an effective cough syrup.

6. Appetite Loss

It’s normal to have a loss of appetite when you’re sick. It’s doubly hard when you have pneumonia, and you’re blowing your nose, coughing, and the muscles are tired from pushing the mucus out. Add to that not being able to chew, swallow, and breathe at the same time.

The snag to this is that the body isn’t getting the nutrition it needs to strengthen the immune system and fight off the infection. Without the energy that food provides, the body hasn’t the energy of its own.

While the loss of appetite isn’t dangerous, it’s an unnecessary complication and is one of the pneumonia symptoms. It can also be a side effect of some pneumonia medications. Try to get down as much chicken or bone broth as possible along with orange juice. This helps fight off infections and illnesses.

7. No Energy And Fatigue

One of the most worrisome pneumonia symptoms is lack of energy and fatigue. It stands to reason that with the muscles sore from coughing and nose-blowing, the struggle to breathe, and loss of appetite, the body will be worn out. Fatigue is also a side effect of some pneumonia medications.

Fatigue and lack of energy don’t endanger the pneumonia patient like anxiety would. However, if the body is too tired to cough up the mucus or fight off a fever, then the pneumonia symptoms will worsen. It will take longer for the body to fight off the illness.

8. Nausea And Vomiting

Nausea and vomiting are common with fevers, particularly in children. It’s not unusual for kids to experience children vomiting as their bodies work hard to cough up mucus filling their lungs. When the body’s muscles contract intensely to expel the mucus, sometimes the contents of the stomach are expelled as well. While this response is natural, it’s important to monitor hydration, as vomiting can lead to further dehydration. Ensuring that children stay hydrated during this time can help support their recovery.

This makes the pneumonia symptoms worse. A well-hydrated body can fight off infections and make the mucus more fluid and thus more easily expelled. When the stomach can’t even hold water down, the pneumonia is harder to get rid of.

9. Confusion

Part of pneumonia symptoms is confusion. The pneumonia patient will feel dazed. The person won’t be able to walk steadily, reach for something and miss it by a mile, make an informed decision, or even punch in a number into a phone. Part of this confusion is due to fever, part of the nervous system being overcome by pneumonia, and part of some side effects from medications.

The brain is a complex thing, but it can be overcome by certain illnesses or conditions. Pneumonia is one of them. Until the malady is gone, the pneumonia patient should remain in bed unless going to the bathroom. S/he could do her/himself harm by trying to move around.

10. Rapid Heart Beat

When oxygen enters the lungs, it’s carried to the heart. There the blood is oxygenated and then carried throughout the body. The major organs and muscles must have oxygenated blood to function properly. Pneumonia means a serious lack of oxygen getting into the lungs. This makes the heart work harder to pump what little oxygenated blood reaches it into the body.

A rapid heartbeat means that too little oxygen is entering the heart muscle. This is one of the most serious of the pneumonia symptoms in that heart attack and stroke can result. Studies indicate that pneumonia patients are four times more at risk for heart attack or stroke. Pneumonia vaccinations help slow down the risk, but pneumonia patients must see their doctors in order to keep a tight eye on the situation.

Home Remedies For Pneumonia

Pneumonia is a bacterial or viral infection that is quite serious. The bacteria or virus can’t be treated by herbal remedies or essential oils or food. However, some pneumonia symptoms can be helped using home remedies.

1 – Conquer a Cough

Hot teas made with eucalyptus, fenugreek, and peppermint help break up the phlegm or mucus in the throat. It keeps the mucus fluid, so it’s easier to cough up. Hot teas also soothe an already irritated throat and ease the pain somewhat. Steep the herbs in hot water for ten minutes to release their healing properties. Drink these hot teas at least four times per day for relief.

2 – Alleviate Tightness in Your Chest

Hot teas also relieve chest pains during pneumonia. Buy ginger and turmeric roots at the grocery store. Grate them into hot water and let them steep for ten minutes. Drink these hot teas up to four times per day for pain relief.

3 – Boost Your Immune System

Natural remedies helping to strengthen the immune system in order to fight infections include honey, garlic, cayenne pepper, and echinacea. Use these as often as you would hot teas and put them in any food you can keep down.

Final Thoughts on Identifying Pneumonia Symptoms

There are over 30 types of pneumonia. All are serious. If you have any of these pneumonia symptoms, get to a doctor immediately. Get plenty of rest, drink lots of fluids, and don’t leave the house until the fever breaks, and your head is clear of any illness-caused confusion.

Researchers Reveal Possible Causes of Asperger’s Syndrome

February 27, 2020 by Power of Positivity

Asperger’s Syndrome is a developmental disorder on the Autism spectrum. However, it is classified as a more low-support form of autism.

You might be surprised to learn that many famous people have an Asperger’s diagnosis. Here are a few names that you’ll recognize:

Dan Akroyd, actor and musician
Andy Warhol, artist
Andy Kaufman, comedian
Daryl Hannah, actor
Susan Boyle, singer
Courtney Love, musician
Sir Anthony Hopkins, actor

These traits mark Asperger’s Syndrome (information via the Official Autism Speaks Website):

Difficulty with social interactions
Restricted interests
Desire for sameness
Distinctive strengths

Strengths can include:

Remarkable focus and persistence
Aptitude for recognizing patterns
Attention to detail

Challenges can include:

Hypersensitivities (to lights, sounds, tastes, etc.)
Difficulty with the give-and-take of conversation
Difficulty with nonverbal conversation skills (distance, loudness, tone, etc.)
Uncoordinated movements or clumsiness
Anxiety and depression

At one time, if asked, scientists would say that they had no idea what caused one to develop Asperger’s syndrome. However, researchers studying this syndrome can now pinpoint a few of the causes behind Asperger syndrome.

What are the characteristics of a person with Asperger’s Syndrome?

When you consider people like Daryl Hannah and Sir Anthony Hopkins as those living with Asperger’s, you’ll understand that the syndrome can affect anyone from any background.

No, you won’t be able to look at someone and recognize that he or she lives with Asperger’s syndrome. But once you spend time around a person with the syndrome, you’ll see the character traits associated with Asperger’s.

You might think many of these characteristics are the same as someone with autism. However, you will find a significant difference. Those with Asperger’s syndrome develop language skill milestones. Conversely, those with autism do not speak or encounter developmentally delayed speech.

A person with Asperger’s syndrome may have exceptional verbal skills and a high-level vocabulary. However, they may also talk to themselves a great deal. They might even speak to themselves in the third person at times. They may also develop repetitive speech patterns.

One distinctive issue where a person with Asperger’s syndrome is concerned is a high level of vocabulary that is distinctly mismatched with the individual’s inability to pick up on nonverbal cues. They may not understand non-verbal cues, leading to confusion when communicating. Those with Asperger’s often feel a need to spend time alone, and the people around them may not understand this. But it’s essential to read and research because misconceptions are everywhere. The important thing is love and kindness, even if it’s something you don’t understand.

About that research

Again, there is no singular cause for the incidence of Asperger’s, but researchers have been able to pinpoint some possible reasons an individual may possess this condition.

So to be clear, science now understands the syndrome more wholly than in past decades. However, they still continue to focus their efforts to find the precise cause. Here are the most likely causes.

Is there a genetic link to autism?

Scientists across the board accept that there is some genetic link to the occurrence of Asperger’s. However, no specific gene has been isolated.

Asperger’s Syndrome is named after Hans Asperger, who, in the 1940s, studied and detailed the behavior of a group of male subjects who exhibited above-average intelligence yet possessed poor communication skills.

In Hans’ subjects, he noted common symptoms among family members, especially fathers. Further observation since then has led scientists to believe that specific alleles may not only predispose a person to develop Asperger’s but also in determining the severity of the condition.

Therefore, although no one gene has been determined to cause Asperger’s, researchers believe that there is a genetic link that influences whether a person will develop the condition or not. Scientists continue to find concrete evidence of this connection.

*The Austrian doctor Hans Asperger cooperated extensively with the Nazi regime and may have sent dozens of children to their deaths. Reacting to this news, some experts say the eponymous medical term ‘Asperger syndrome’ should be discarded. Others are more cautious, saying the stain on Asperger’s name shouldn’t erase his contributions to the understanding of autism.

What are teratogens, and why are they a possible cause of Asperger’s syndrome?

Teratogens are agents that cause congenital disabilities. Many things fall into the category of teratogens: metals, heat, chemicals, and more. By definition, a teratogen is anything that could cause an embryo to change.

Scientists believe that the teratogens that cause one to develop Asperger’s are introduced to the embryo before the embryo is eight weeks of age. Most evidence points to the development of Asperger’s early on. Thus, Asperger’s (when caused by teratogens) may arise from exposure to an agent before the mother even realizes she is pregnant.

Does this mean that there are no environmental factors that may cause Asperger’s?

Many factors could cause a child to develop Asperger’s, many of which are environmental. However, scientists state that no scientific evidence exists to show precisely which of these environmental factors have a direct effect on whether a person develops Asperger’s.

What are some environmental factors that may cause Asperger’s?

When reading below, please remember that the information provided comes from studies. We have provided links throughout this section.

Scientists believe that most of the environmental factors that cause Asperger’s reach the embryo during prenatal development.

The use by the mother of certain medications during the early development of the embryo may cause the child to develop Asperger’s later. Research points to anti-epileptic drugs as a prime example. One who takes certain medications for epilepsy may have developmental delays such as deficient motor activities and social behaviors. In particular, they have shown that, for at least some children, prenatal valproate exposure can have adverse cognitive and behavioral consequences.

The socioeconomic status of the mother may also play a role in a child’s likelihood of developing Asperger’s syndrome. Financial problems can affect the prenatal care the mother receives, and she may experience a great deal of stress due to these same issues. Researchers don’t completely understand what stress from finances can do to a baby. But scientists point out that a lack of proper prenatal care can have detrimental health effects on any child.

Furthermore, researchers state that the mental and emotional health of the mother can affect the fetus during those early weeks of development. A mother that is continuously stressed is going to produce higher amounts of cortisol, which can affect the developing embryo. Mothers who have some mental illness tend to have a higher incidence of autistic spectrum disorders developing in their offspring.

Mothers must also be well-nourished during the earliest stages of pregnancy. There is evidence that a lack of specific vitamins and minerals during pregnancy can influence the development of the fetal brain and nervous system.

Other Environmental Factors

Parental age may be a factor in whether a child will develop Asperger’s Syndrome. Once parents reach the age of thirty-five, there is a noticeable increase in the odds their child will develop this form of autism. (Study included all singleton births in Denmark from January 1, 1980, through December 31, 2003, a total of 1,311,736 children. A total of 9556 children were diagnosed with an ASD. Both maternal and paternal age was associated with a greater risk of ASD in the offspring (hazard ratios ranging from 1.21 (1.10–1.34) to 1.65 (1.09–2.48) depending on combinations of parental age categories; <35, 35–39, and 40+ years). For mothers younger than 35 years, the risk of ASD increased with increasing father’s age group. For fathers younger than 35 years, the risk of ASD increased with increasing maternal age.)

Final Thoughts: We are closer to understanding Asperger’s Syndrome…

But there’s still so much more for scientists to understand. Much of the research yields results that are inconclusive or observational in nature.

There is no definitive cause of Asperger’s Syndrome. However, evidence suggests that genetics, as well as several environmental factors, can cause a child to develop the condition.

Evidence exists that exposure to specific toxins during the first eight weeks of fetal development could make a child more likely to develop Asperger’s Syndrome.

Furthermore, the health of the mother might also contribute. Influencing factors MAY include:

Maternal and Fraternal age
Environmental factors

Each of those factors might cause the development of Autism Spectrum Disorder conditions, including Asperger’s Syndrome.

Researchers still have much to learn about Asperger’s Syndrome. As the library of knowledge continues to grow, we will gain greater insight into this disorder. And we should learn more about how to help people cope better with it.

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