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Science Explains the Link Between Dietary Ketones and Weight Loss

January 21, 2020 by Power of Positivity

For those who are not familiar with a ketogenic diet, it is a low-carb diet that can reduce lower high blood glucose levels. For that reason, it is a popular diet among those with type 2 diabetes, a health condition that adversely affects how the body processes glucose. This same applies to those with type 1 diabetes, which results in the pancreas producing an insufficient amount of insulin. All in all, both forms of the disease can make it challenging to maintain healthy blood glucose levels. That said, if you have type 1 diabetes or if you’re overweight with type 2 diabetes, a ketogenic diet, which entails consuming foods rich in dietary ketones, might be worth considering.

EVERYTHING YOU NEED TO KNOW ABOUT A KETOGENIC DIET

First and foremost, the ketogenic diet is nothing new as it has been around since the 1920s. The diet entails consuming fewer carbohydrates while increasing your intake of fat and protein. According to harvard.edu, the official website and publishing arm of Harvard University, the ketogenic diet was initially used to treat epilepsy in children. However, it later became a go-to for treating cancer, polycystic ovary syndrome (PCOS), diabetes, and even Alzheimer’s disease.

Today, ketogenic-based diets are gaining quite a bit of attention for helping many individuals with type 2 diabetes lose weight and stabilize their blood glucose levels. To further illustrate this point, a study published by WebMD revealed that individuals with type 2 diabetes who followed a ketogenic-based for one year were able to lose a considerable amount of weight and stabilize their blood glucose levels.

Also, many of these same study participants saw marked improvement in their A1C levels. For reference, the higher the A1C levels, the more likely an individual is to maintain healthy blood glucose levels long-term. Similar results were also observed in a study published by Nutrition and Metabolism.

The study showed that individuals with type 1 diabetes who followed a ketogenic-based diet saw a significant reduction in their blood glucose levels and an increase in A1C levels at the end of a 2.5-year study. Several other equally credible studies revealed that following a ketogenic diet can also benefit those who do not have diabetes but want to achieve a healthy weight.

HOW DOES CONSUMING FOODS RICH IN DIETARY KETONES CONTRIBUTE TO WEIGHT LOSS?

To better understand how foods rich in dietary ketones can contribute to weight loss, we should first take a moment to familiarize ourselves with them. In short, ketones are chemicals that form in the liver and derive from stored fat. They also serve as an alternative energy source for multiple cells in the body.

To expound on that even further, the average person who is not following a ketogenic-based diet should get 45 to 65 percent of their total calories from carbohydrates, according to health.gov, a health insurance exchange website operated by the U.S. federal government. Although consuming enough carbohydrates can contribute to better overall health, doing so doesn’t help with weight loss. Instead, it can cause you to gain even more weight.

When an individual consumes less than the recommended daily intake of carbohydrates, the body ultimately turns to ketones for energy. The more this happens, the more weight an individual stands to lose.

To further put this into perspective, let’s take a closer look at how consuming fewer carbs impact the body. Whether you’re trying to shed a few pounds for health reasons, to boost your self-confidence, or to fit into your favorite clothes, consuming fewer carbs ultimately leads to a decrease in the insulin hormone, which is stored in the liver. The body will continue to use insulin for energy until it is no longer available.

After a while, it will turn to ketone bodies as a secondary source of energy. It is worth noting that this same process also occurs when an individual is fasting or engaging in vigorous exercise. However, following a ketogenic-based diet allows individuals to achieve the same weight loss benefits without exercising or feeling hungry.

WHAT FOODS SHOULD YOU EAT WHILE FOLLOWING A KETOGENIC DIET?

When it comes to foods rich in dietary ketones, there are several options available, some of which include the following:

1 – Seafood

If you’re a fan of seafood and thinking about starting a ketogenic diet, there are plenty of shellfish that you can eat that are not only delicious but also low in carbohydrates and high in protein. Some of these low-carb shellfish include

Oysters
Octopus
Clams
Squid
Mussels

While there are many more seafood options available to those following a ketogenic diet, these have the least carbohydrates. Typically, you’ll learn then offer less than 7 grams. They are also readily available at most fish markets and major supermarket chains. Along with helping you to lose weight, a diet that includes seafood can contribute to better overall health as many of these foods are chock-full of vitamins, minerals, and omega-3 fatty acids.

2 – Cheese

Nearly all kinds of cheese are high in fat and low in carbohydrates. As such, they are an excellent choice for someone following a ketogenic diet. To further illustrate this point, cheddar cheese, for example, contains only 1 gram of carbs per ounce.

It also contains upwards of 7 grams of protein and more than 20 percent of the recommended daily intake for calcium. In short, you will be doing yourself a favor by consuming more cheese while following a ketogenic diet. Some of the other keto-friendly cheeses worth noting include

Goat cheese
Blue cheese
Parmesan cheese
American cheese
Ricotta cheese

3 – Meat and poultry

If you’re already a big meat eater, following a ketogenic diet will give you a reason to consume even more beef, chicken, lamb, mutton, and other meats. After all, most cuts of meat contain at least 3 grams of fat and between 21 and 22 grams of protein per serving. And if you’re interested in improving your health along with losing weight, you will be happy to know that a diet rich in meat can help lower high cholesterol.

In a study published by the National Institutes of Health, study participants who consumed a diet high in fatty meats saw a higher increase in their HCL (good cholesterol) compared to those who followed a low-fat diet.

Also, meat and poultry contain B vitamins as well as potassium, selenium, and zinc. And each of those can contribute to better overall health.

4 – Low-carb vegetables

Although most vegetables are high in carbohydrates, there are some that you can eat while following a ketogenic diet. Plus, many of them are high in fiber, which means that they can keep you feeling satiated longer. Therefore, you’re likely to eat less and, as a result, lose more weight. Beyond that, they can also improve your digestive health while keeping you regular.

Some of the best low-carb vegetables to eat while on a ketogenic diet include kale, broccoli, and cauliflower. It is worth noting that these vegetables reduce the risk of developing certain cancers and even heart disease. Of course, this is not an excuse to overindulge. To maintain a ketone-burning state, you should limit your intake of these vegetable-based carbs to between 20 and 50 grams per day.

Obviously, the foods detailed in this article are only suggestions as there is no such thing as a one size fits all approach when it comes to a ketogenic diet. Whether your goal is to lose weight or get your blood glucose levels under control, your goal should be to consume foods that are relatively high in fat and protein and low in carbohydrates.

IS A KETOGENIC DIET SAFE?

Generally speaking, consuming foods rich in dietary ketones, which is the hallmark of a ketogenic diet, is safe for most individuals. However, those with diabetes will have to be especially careful when it comes to the foods that they consume. In doing so, they can avoid ketoacidosis, which is a potentially dangerous health condition that occurs when the body doesn’t produce enough insulin and too many ketones buildup in the liver and blood. Some of the more common symptoms of ketoacidosis include

Urinating frequently
Fatigue
Chronic thirst
Confusion

If you develop these symptoms while following a ketogenic diet, you must schedule an appointment with a physician as soon as possible, especially if you have diabetes.

On the fence about the keto plan? Experts “weigh-in” on the pros and cons.

FINAL THOUGHTS ON MASTERING AN UNDERSTANDING OF DIETARY KETONES

In summary, a diet that includes foods rich in dietary ketones proves time and again to help individuals who are either trying to shed unwanted pounds, reduce high blood glucose levels, or a combination of the two. More than that, many of these foods contain vitamins and nutrients that support overall good health.

15 Ways To Deal With Not Feeling Good Enough

January 20, 2020 by Power of Positivity

Everyone feels a little down now and then. But when you feel inadequate, these emotions can quickly take over you, affecting your outlook and performance in everyday life. Then, this causes you to feel even more inadequate! It’s a vicious cycle.

Nobody wants to feel like they aren’t good enough, but these types of emotions are hard to shake. Luckily, if you know how to work around them, you can overcome that sort of negativity.

Here Are 15 Ways To Deal With Not Feeling Good Enough

1. Acknowledge The Feelings

Admitting something is always the first step to overcoming it. You can’t solve a problem that you don’t want to acknowledge is even happening, after all. Be honest with yourself. Consider how:

These feelings are a frequent occurrence
Your feelings are complex and complicated and need time to untangle
They stem from certain things you may be ashamed of
These feelings regularly sabotage or harm you
You’re in a bad situation because of these feelings

When you acknowledge that you experience feelings of not being good enough, no matter how difficult it can be, you’re giving yourself the power to change it.

2. Don’t Aim For Perfection

If you aim for perfection, you already destined to fail. Nothing in life is perfect, no matter how much you want it to be. There will be mistakes, flaws, and setbacks in your journey, and that’s totally fine. Progress isn’t linear, after all. If your opinions on yourself are based on a lack of perfection, it’s a guarantee that you’ll feel inadequate. Everyone would be!

Plus, perfection can be pretty boring! A lot of the best things in life come from flaws and “imperfect” things. Don’t sweat a lack of perfection – embrace it. That’s where much of life’s beauty lies!

3. Try Meditation

Meditation is an excellent method of self-reflection, and it can help you process, understand, and overcome feelings of inadequacy. It can also help boost positive thinking and mental health. Here are some guidelines for good meditation:

Start in a comfortable sitting position, with your shoulders back and your back straight
Pay attention to your breathing and focus most of your awareness on inhaling and exhaling
Allow thoughts to come into your mind naturally
Do not follow those thoughts; observe them, like you are people-watching
Do not judge, fight, or resist any of the thoughts that float into your head
Take note of your body’s actions: tension, stiffness, relief, anything!
If your mind wanders, return your focus to your breathing and your body

Let yourself become used to certain thought patterns; you now know what to work on changing

4. Choose Who You Spend Your Time With

Although the people you spend your time with can’t control you, they can slowly but surely affect the way you think. Being around negative people will morph you into a negative person. Being around cynical critics will eventually lead you to believe them.

Pick the people you spend your time with wisely. Surround yourself with positive people, and your life will become more positive, too. If you notice feelings of inadequacy cropping up after you spend time with certain people, reduce the time you spend with them.

5. Identify The Trigger

The Internet has turned the idea of a “trigger” into a joke, but in psychology, understanding triggers is an important part of processing emotions and dealing with certain feelings. A trigger for your feelings of inadequacy would be something that causes you to experience those emotions, pushing your buttons in all the wrong ways.

Common examples of triggers for thoughts of inadequacy are:

Dismissive behavior from others
Exposure to past bullies or abusers
Being around people who are more successful
Drawing comparisons to public figures and their success
Emotional distress or anxiety over life events
Depressive or anxious episodes

Once you identify your trigger, you can work to manage it. The next time you’re exposed to that trigger, you’ll be able to steel yourself in advance mentally. Thus, you can increase your confidence that you’re good enough.

6. Give Yourself A Break

No human being is designed never to take a break. You need this time to recharge. A lot of negative feels, including ones of inadequacy, can be a result of tiredness. Plus, you won’t be performing at your best if you’re exhausted. You can take a break by:

Watching a movie or TV show
Going out with friends
Relaxing in a bath
Getting a massage or spa experience
Reading a book
Playing video games
Going for a walk
Traveling somewhere new

7. Use Positive Affirmations

Positive affirmations work for one simple reason: the more you tell yourself something, the more likely you are to begin believing it. Use specific and inspiring affirmations in the present tense and say them to yourself every day in the mirror. Here are some examples of good positive affirmations:

I am smart and capable.
I excel in my craft.
I’m a good artist.
I overcome any negative thoughts.
I’m stronger than negativity.
I succeed in achieving my goals.
I am worthy of success.

Soon, you will start believing you are good enough.

8. Don’t Base Your Self-Worth On Others

Contingent self-esteem is a state whereby your self-esteem is based heavily on feedback from those around you. This means that someone’s opinions of you will dictate how you feel about yourself.

This is a very easy state to fall into, but it’s fragile at best and is extremely unhealthy. Even if no one takes advantage of your lack of self-worth, you’re still creating an environment where one person’s words can bring you down severely.

Though listening to feedback is important, it’s also important to value your own opinion and to be confident enough in yourself that no one else can change your self-worth.

9. Talk To Someone

When all you hear is your own inner critic, you can get used to that negativity and begin to accept it all as a fact. So get some outside perspective. You can talk to:

A family member
A friend
A therapist or counselor
A colleague
Anyone else you trust

These people definitely do not see you in the same negative way you see yourself!

Sometimes, it helps to talk to other people just for the sake of expressing your emotions and having a shoulder to cry on. Someone doesn’t have to give you an alternate perspective to help you feel loved and appreciated. And sometimes, when you’ve been feeling inadequate, knowing that you’re loved is all you need!

10. Add The Word “Yet” To Your Thoughts When You Don’t Feel Good Enough

Often, feelings of inadequacy can spring from a perceived slowness or lack of advancement in a certain area. You get down on yourself because you’re not particularly good at something. But instead of saying, “I’m no good at this,” say, “I’m no good at this yet.”

What this does is shift your perspective from a fixed mentality to one of growth. You are teaching yourself that you will always be moving forward and that you have the power to change unfavorable situations.

11. Nurture Your Inner Child

Think of how you were as a child. Would you talk to child-you the way you talk to yourself now? Would you let your inner critic run wild all over the kid you were at the age of two, or five, or ten?

Learn to speak to yourself with kindness, as though you are speaking to a younger version of yourself. Your goal is to nurture yourself and help yourself grow, the same way you would with a child in your care. Repeatedly calling yourself names and allowing negative thoughts to have complete control over you is not nurturing in the slightest!

12. Keep A Journal

Journaling is a great way to get a hold of your emotions, understand them, and learn from them. It’s got tons of positive benefits for your mental health and can lower symptoms of depression, but it can also help you deal with and overcome emotions of not feeling good enough. When you journal, you can:

Express your emotions in a healthy way to a non-judgmental page
Sleep on your feelings and read your journal to see if you still feel the same way
Reflect on your journal entries to determine spots that need improvement
Better process and understand your feelings

13. Don’t Constantly Expect Your Best

It’s good to give your best whenever you can. But expecting your best 24/7 is a surefire way to head for burnout. You’ll keep pushing yourself, even when you need to have an off-day.

With that being said, it is okay to expect your best if you consider your best to be changeable. For example, on a day where you are feeling incredible, your best would be the top of your abilities, but on a day where you’re feeling tired or sick, your best would be much lower than that. Essentially, your best can be the most you are able to do on that day!

14. Be Honest With Yourself

There are things in your life that you can change in order to promote emotional health better, and the only way to really reach those aspects of yourself is to admit they’re there. Ask yourself:

Are things worse than I make myself think?
Are my habits worse for me than I let on?
Finally, are there things in my life that I’m clinging to?

It can be difficult to confront yourself and truly be honest with who you are, but learning to do so will help you forge better relationships with yourself and others in the long run.

15. Care For Your Body

Many times, a lack of energy can make it difficult for you to manage emotions. Tiredness, mixed with an unhealthy body, can decrease positive thinking significantly, making it more difficult to feel good enough.

Consider caring for your body in the following ways:

Eat healthily
Get at least 30 minutes of exercise daily
Try some yoga
Take breaks when you need them
Cut down on certain unhealthy foods
See a doctor when you are sick or have health concerns
Make sure you’re getting enough sleep
Take it easy on injuries or wounds

Read three techniques to make you more self-confident.

Final Thoughts On Ways To Deal With Not Feeling Good Enough

You aren’t inadequate. You have never been, and you never will be. Now, you just have to convince yourself of that! Learning to deal with these types of negative emotions can help you live a happier life, and you can do so much better without these thoughts weighing you down.

98 Year Old Mom Moves to Nursing Home To Look After 80 Year Old Son

January 20, 2020 by Power of Positivity

A mother will do anything for her children, no matter how old they get.

A 98-year-old mom went viral. But why? She decided to move into the same nursing home her son was in so she could look after him.

Ada Keating is the amazing woman who wanted nothing more than to be by her son’s side when she needed him the most.

Even in her old age, this mom knows best, and it seems that both mom and son are thankful for the companionship in the picture below.

Tom Keating, Ada’s son, became a resident at Moss View care home in Huyton, Liverpool, back in 2016 since he needed more care than he could receive at home.

The following year, his mother Ada decided she couldn’t bear being without him. Therefore, she moved into the same nursing home to be with him.

Mom and son are so thankful they get to spend so much time together, and they enjoy watching TV and playing games to pass the time.

Meet the Keatings

Ada and Tom were born in Wavertree, Liverpool, and have always been close. That’s because Tom has lived with his mother for all his adult life, never having been married. Ada said they have a routine in place so he knows what to expect.

“I say goodnight to Tom in his room every night and I’ll go and say good morning to him,” she said. “I’ll tell him I’m coming down for breakfast.”

Ada says that they still have a deep bond even in their older age.

“When I go out to the hairdressers he’ll look for me to see when I’m coming back,” she said. “When I get back he’ll come to me with his arms outstretched and give me a big hug. You never stop being a mum.”

Tom added:

“They’re very good here and I’m happy to see my mum more now she lives here. Sometimes she’ll say ‘behave yourself.’ She’s very good at looking after me.”

Tom is the oldest of four children; he had three sisters, Barbara, Margi, and Janet who passed away at 13.

Tom worked as a painter and decorator before his retirement. Ada worked as a nurse at Mill Road Hospital before she retired.

Their family members visit them often at home and are happy to see the two back together again. Some days, up to five generations of the Keating family come visiting!

Debi Higham, Ada’s granddaughter, comes to visit the two often.

She said, “There’s no parting them. It’s reassuring for us that they’re both getting looked after 24/7.”

Beloved by the Nursing Home Staff

The manager at the nursing home, Philip Daniels, said he’s happy the pair can be together at his facility.

“It’s very touching to see the close relationship both Tom and Ada share and we are so pleased we were able to accommodate both of their needs.” he revealed.

He added:

“It’s very rare to see mothers and their children together in the same care home and we certainly want to make their time together as special as possible. They are inseparable.”

Isn’t this such a heartwarming story of a Mom and son’s unbreakable bond? If it touched your heart, please share with your friends and family!

12 Red Flags That Indicate Lactose Intolerance

January 20, 2020 by Power of Positivity

If you think you might have lactose intolerance, you’re not alone.

According to a study published by the National Institutes of Health, a part of the U.S. Department of Health and Human Services, between 30 and 50 million Americans are struggling with the same condition.

Lactose intolerance is a digestive disorder that impedes an individual’s ability to digest foods that contain lactose. Some of these foods include cheese, milk, butter, ice cream, and non-probiotic yogurt. While other foods are difficult for lactose intolerant individuals to digest, these can be especially difficult.

WHAT YOU SHOULD KNOW ABOUT LACTOSE INTOLERANCE

Having detailed just how prevalent lactose intolerance is in America, let’s take a closer look at who is most likely to develop the condition. According to a study published by Cornell Chronicle, a weekly newspaper published by Cornell University, 75 percent of African Americans and 90 percent of Asian Americans are lactose intolerant. In all cases where these individuals have developed an intolerance to lactose, their bodies couldn’t produce lactase. That is the enzyme that facilitates the digestion of lactose.

To further put this into perspective, lactose is the sugar commonly found in milk and many other dairy products. If an individual is lactose intolerant, they will discover that lactose does not fully digest in their stomach and small intestines. Any remaining lactose that has not digested eventually moves into the colon and triggers an array of unpleasant symptoms. Something else to note when it comes to lactose intolerance, most individuals are not born with the condition. Instead, they develop it later on in life, usually in their 20s.

HOW TO TELL IF YOU’RE LACTOSE INTOLERANT?

Now we’ve defined what it means to be lactose intolerant, let’s take a moment to detail some of the symptoms. The 12 most common signs that an individual is lactose intolerant include the following:

Bloating
Gas
Diarrhea
Stomach cramps
Nausea and vomiting
Bloody stool
Rash
Swelling in face or lips
Hives
Tightness in neck or throat
Difficulty breathing or swallowing
Flatulence

DAIRY ALLERGIES VS. BEING LACTOSE INTOLERANT

It is important to note that lactose intolerance-related symptoms can sometimes mimic those associated with dairy allergies. Therefore, your physician is the resource to help determine the root of your digestive problems. Along with with lactose intolerance-related symptoms, individuals with severe dairy allergies may also experience anaphylaxis shock, a life-threatening allergic reaction that requires prompt medical attention. Some of the risk factors for developing dairy allergies include

You have other allergies
One or both of your parents have dairy or other allergies
You have eczema

Along with avoiding foods with known allergens, those with dairy allergies should look into getting a prescription for injectable epinephrine. They can carry this to help combat a severe allergic reaction.

HOW DOES A DOCTOR DIAGNOSE IF A PATIENT IS LACTOSE INTOLERANT?

Although experiencing digestive symptoms shortly after consuming dairy-based foods might indicate that you are lactose intolerant, the only way to know for sure is by seeing a physician. During your appointment, your physician will perform a variety of tests to determine whether your symptoms are related to an intolerance to lactose or dairy allergies. Some of the more commonly performed tests include:

Lactose intolerance-based testing

One of the procedures that your physician will conduct to determine if your digestive symptoms are related to an intolerance to lactose entails drinking a liquid that contains it. From there, the physician will measure the amount of glucose in your bloodstream. If your blood glucose levels remain unchanged, it usually indicates that your body is not digesting the lactose from the drink that you consumed, which is generally a sign of being lactose intolerant. Additional tests that can help determine if an individual is lactose intolerant include the following:

Stool acidity testing

Although commonly performed on children, a stool acidity test can also be done on adults. This type of test measures how much lactic acid is in a patient’s stool following a bowel movement. High amounts of lactic acid in a patient’s stool usually indicates that they are lactose intolerant.

Hydrogen breath test

This particular test will require patients to drink a liquid that contains lactose, such as fruit juice, for example. From there, the physician will measure the hydrogen in the patient’s breath. If hydrogen is not detected after a patient has consumed lactose, it generally means that the substance is not being digested properly.

Dairy allergy-based testing

If initial testing reveals that a patient is not lactose intolerant, most physicians will run additional tests to determine if their digestive symptoms are related to dairy allergies. The most common test used to confirm whether or not a patient is allergic to dairy is a skin prick test.

For those who may not be as familiar with them, a skin prick test entails placing a known dairy allergen under the patient’s skin, usually on the back or forearm. If the skin becomes inflamed and a raised bump appears, the patient may be allergic to dairy. In some cases, the physician will also order a blood test, which will enable them to measure the antibodies in the blood to determine if a patient is allergic to dairy.

WHAT TREATMENTS ARE AVAILABLE FOR THOSE STRUGGLING WITH LACTOSE INTOLERANCE?

Whether you’re lactose intolerant or struggling with dairy allergies, the best way to resolve unpleasant digestive symptoms is by making small changes to your diet. For example, eliminating dairy-based foods from your diet can go a long way toward providing some much-needed relief. And you don’t have to feel like you’re depriving yourself of the foods you love as there are a variety of lactose-free milk, cheeses, yogurts, and many other dairy-based products currently on the market. It is important to note that some non-dairy foods also contain lactose, so you will want to read the ingredient labels on these foods to ensure that they don’t contain milk. Some of these foods include

Pancakes
Peanut butter
Canned tuna
Sports drinks
Salad dressing
Deli meats
Certain types of bread
Instants soups

Along with eliminating or cutting back on dairy-based foods, taking over-the-counter medications, such as Lactaid, Dairy Ease, and others that contain lactase enzymes, which breaks down lactose, can help relieve many of the symptoms commonly associated with lactose intolerance. Another way to combat digestive symptoms is by consuming probiotics. Although many yogurts can contribute to digestive problems if you’re lactose intolerant, those that contain probiotics can have the opposite effect. In short, the probiotics in yogurt contain live cultures that are effective in resolving diarrhea, gas, bloating, and several other gastrointestinal conditions.

ARE THERE ANY SAFE DAIRY OPTIONS AVAILABLE FOR THOSE WHO ARE LACTOSE INTOLERANT?

Something to note when it comes to lactose intolerance and dairy products is that not all dairy products are created equal. While some products may trigger severe symptoms, others might only cause mild discomfort.

Let’s further put this into context. Many individuals who are lactose intolerant can still enjoy certain types of cheese. These include cheddar or Swiss, for example, as they contain minimal amounts of lactose. Conversely, they must avoid Brie, cottage cheese, and mozzarella, which are high in lactose and can trigger symptoms.

It is also worth noting that many people who are lactose intolerant can still enjoy fermented dairy products with little to no discomfort. In short, the bacteria used in the fermenting process, namely Lactobacillus, Lactococcus, and Leuconostoc, helps create enzymes that work to break down lactose in the colon.

CAN THIS CONDITION BE CURED?

This article details many dietary changes that can help ease many of the symptoms that individuals who are lactose intolerant might experience. However, there is no cure for the condition. The only exception is if an individual becomes lactose intolerant due to an intestinal injury. In such cases, treating the injury will indirectly resolve the individual’s symptoms.

Read the research about how drinking milk might impact your health.

FINAL THOUGHTS ON LACTOSE INTOLERANCE

In summation, lactose intolerance can significantly impact an individual’s overall quality of life. However, there are ways to keep symptoms from spiraling out of control. First and foremost, with the help of a physician, you will need to determine if your digestive problems are related to an intolerance to lactose or dairy allergies. From there, you will need to make a few changes to your diet and also take over-the-counter medications as needed.

14 Things to Know About Dating a Gemini Man

January 20, 2020 by Power of Positivity

Every zodiac sign has unique qualities. Out of all of them, Gemini is the zodiac sign with the worst reputation. Associated with twins, Geminis are known for being emotional and expressive. If you start dating a Gemini, you might not know what’s coming your way. Here are 14 things to know about dating a Gemini man.

Here’s the 411 You Should Know About a Gemini Man

1. You won’t be bored

Gemini men are great at keeping you on your toes. You will go along on adventure after adventure throughout your relationship. You also won’t be able to guess what’s going to come next. Geminis and fun and unpredictable. It’s great if you can keep up with them, but he could probably use a calming presence in his life now and then, too. Remind them that it’s okay to slow down every once in a while.

2. Your Gemini man needs time to himself

Free spirits belong to the wind, and sometimes they need to go off on their own. They may leave whenever they get the urge or when they are stressed out. Gemini men may have different ways of unwinding and eliminating stress. Whether they like going for a drive or motorcycle ride, painting, cooking, or going to the bar, they need this time to themselves to clear their head every once in a while. You should not take this as an insult. Just give them the necessary space for a night and get back to them in the morning. They will appreciate that you gave them their space.

3. His emotions can change at the drop of a hat

One minute he may be annoyed about something at work. Two minutes later, he could be excited by dinner. Gemini men are responsive to the things around them. They will feel their emotions and express them. This mood could change very quickly. That means you need to be ready to manage all of the feelings that come your way at lightning speed. You will learn how to help manipulate the conversation to keep spirits high by eliminating and deescalating triggers.

4. He likes to feel needed

It’s human nature to want to be like you are useful to the people you love. Geminis take it to another level. They enjoy tackling a problem or a task. If they can help out a loved one at the same time, all the better. When you need help, be sure to ask your Gemini boyfriend first. They will help you fix things or move things in your apartment. They may also help you work out work issues or social problems. Use their advice, and you will make their day.

5. He also likes to feel appreciated

The Gemini man helps the people around him to be useful, yes. However, he also wants to feel appreciated for his efforts. Yes, he wants some acknowledgment. Do not forget to thank him for the hard work. You may even give him a small gift or dinner as a small compensation. While the thanks aren’t necessary, it is much appreciated. If you forget, he may not want to help with things anymore.

You should continue to make him feel appreciated as a boyfriend throughout the entire relationship. Thank him for the little things in small ways, such as an upbeat attitude and little kisses. When he feels appreciated in the relationship, he will be more likely to settle down.

6. He hates the monotony of life

Most people have an apparent schedule. We wake up at the same time every day and do the same work. Some people feel safe in this environment. Geminis tend to feel claustrophobic and feel a need to break free. The restraints of the clock feel more than prison shackles than, well, clockwork. Being forced to adhere to a strict work schedule can make your man miserable. If your Gemini man does have a typical job, do your best to change things up a little bit to help keep him feel alive. If your Gemini man took another career route that suits his free spirit, be supportive. Nothing is more important in life than your happiness.

7. Gemini men may lose interest quickly

The truth of the matter is that a Gemini man may get bored with you after time. They are notorious for getting distracted by something pretty and then putting it down when they get distracted by another lovely thing. You need to continue to excite him in the relationship to prevent him from moving on to the next thing. You can do this in a number of different ways. Go out and do fun things. Go out to a concert or to try a new type of food. You can also explore the world together and travel. That said, you don’t necessarily need to do anything, though. You can also keep the conversation intriguing to keep things interesting.

8. Sweet Surprises

If you are dating a Gemini man and can keep him interested, you can expect fun, little surprises throughout the relationship. Geminis like to do things for other people. They may start to give you flowers or cook dinner on occasion. Make sure to be receptive and grateful for the surprise. You should also do the same thing for them to keep the little surprises coming.

9. Not always the most reliable option

Having a free spirit will take your Gemini boyfriend wherever the wind takes him. Sometimes, their journey takes them away from us. This footloose hold on life means that they may not be around to help you when you need it. It has to be according to his timeframe. You may also see that being late or canceling plans may be an issue. If it does become an issue, you need to sit down and explain how disrespectful it is. Hopefully, they will make an effort to be better.

10. He requires intellectual stimulation

Being someone who is easily bored does not necessarily mean that he will need constant physical stimulation. Mental stimulation is just as important. Take the time to talk to them and ignite some exciting conversations. Not only will you get to learn more about each other, but you will also create a bond that will connect the two of you. If you have trouble striking up a conversation, talk about everything from current events, sports, movies, politics, music, and history. Keep asking questions until something bites. When you see him getting passionate about a topic, you know you’ve got him.

11. He has a large social circle

Gemini is a very social zodiac sign. Your Gemini man will likely see people no matter where you go. You should learn how to jump in on these conversations so that you don’t get left out. There’s nothing worse than going somewhere as a guest and getting excluded from the conversation. Talk and be engaged. Don’t be offended if your date goes to working the room. You should learn how to talk to people yourself and meet back up in a couple of minutes.

These social and dating relationships are essential to a Gemini, so do not try to get in the middle of then. Understand that going out and spending time with friends is something that makes him happy. When it becomes a problem, talk with them to come up with a solution.

12. There are no guessing games with a Gemini man

Some people play a lot of games in relationships. They play games about their feelings and where they want to take the relationship. Your Gemini boyfriend will not do the same thing. They will tell you exactly how they feel at all times. That doesn’t necessarily mean they will feel the same thing. Their opinion might change. Despite being relatively wishy-washy, you will know how they feel at the moment. There are no guessing games. The only problem is that their direct behavior could come to some rude expression. Set your foot down when they cross the line.

13. He does not think before he acts

We’ve already established that Gemini is a very emotional zodiac sign. Passionate people express themselves in several ways. They also tend to be rather reactive. When something happens, they will not take the time to respond. They will do something right away. This is both a good and bad quality. They may tend to act before thoroughly analyzing the situation. This could lead to actions they may regret later.

14. He’s a great partner for a spiritual journey

Being emotional and a free spirit, the Gemini zodiac sign likes to go deep. Don’t be afraid to open up and allow yourself to be vulnerable in your conversations. You can both take a journey to the scariest parts of humanity and your mind until you find the beautiful. It can take your relationship to another level that transcends relationships confined by the terrestrial realm.

Final Thoughts: You’ll Find a Gemini Man Worth Your While

If you are dating someone with the Gemini zodiac sign, you are in for a wild ride. Enjoy it. Just be ready for the thunderstorm that will inevitably come your way.

Scientists Explain How Brushing Your Teeth Keeps Your Heart Healthy

January 20, 2020 by Power of Positivity

Ever notice there are about three different types of people and habits related to brushing your teeth? There are the people who religiously brush and floss 2-3 times a day as we are taught by our dentist or in school. Another type is the ones who mostly only brush in the morning or evening and may or may not floss. Then there are the ones who might brush once a week or month or whenever they get around to it.

It’s not like brushing your teeth is difficult, but getting that timing right is a bit annoying. Do you brush right when you get out of bed in the morning? That doesn’t seem right because you’re going to be drinking coffee and eating breakfast within an hour. Maybe it’s better to brush them afterward. Cleaning after lunch doesn’t happen for probably 95% of us. Brushing before bed is the simplest one of all but also easy to skip because “Oh man, I’m just so tired.”

Good dental hygiene seems necessary to be instilled in childhood, and if it wasn’t, you might find it a pretty difficult habit to start as an adult. However, now brushing your teeth isn’t just about bad breath, cavities, and yellow teeth. Now, there may be a heavier motivator. Scientists explain how brushing your teeth keeps your heart healthy.

Healthy dental hygiene routine

Most of us are familiar with how our teeth accumulate plaque and tartar, which is a build-up of bacteria that then calcifies. Over time, it erodes your teeth and gum line. As more of your tooth becomes exposed from the gum line receding, that decay can then move into the root and nerve of a tooth. That process is called periodontal disease. The gum line receding and swelling is called gingivitis. Eventually, all the bacteria build-up into the root and nerve can become so painful that the tooth must be removed.

A build-up of sugars and plaque on the crown of your molar teeth can create cavities or a hole in your tooth. This decay leads to a shaft that must be filled, or the tooth will eventually crack, needing to be removed. None of it is fun in the long run and results in a dental visit and a bill no one wants. Any of these bacteria growth can lead to bad breath.

A proper dental hygiene routine should include:

Brushing your teeth a minimum of twice a day, preferably three times, for two minutes. A soft-bristled toothbrush is recommended and a toothpaste containing fluoride.
Using dental floss or a water flossing system to clean in between teeth.
Using mouthwash not only to rinse out any lasting particles but also to freshen your breath.
Rinse your mouth after eating sugars. Don’t consume sugary substances just before bed without brushing your teeth.
Replace the toothbrush every three months, or anytime it looks frayed and ragged.
Visit a dentist for cleanings and check-ups every three months.
Oral tobacco use or smoking is not healthy for your teeth or mouth
If you tend to have dry mouth due to medications, use an over-the-counter treatment designed for dry mouth. Our saliva is designed to help limit bacteria growth.
A healthy diet with fruits and vegetables is not only good for building healthy teeth but can also aid in removing the sugars and plaque from the teeth in between brushing.

Certain diseases, such as diabetes or HIV/AIDs, can exasperate oral health. Knowing this in advance makes it even more important to maintain good dental hygiene. Additionally, weak teeth care can add complications to these and other diseases.

The link between brushing your teeth and your heart health

The necessity of maintaining a balance of the bacteria in and on our bodies is becoming more and more recognized. This is no different for the bacteria, which is in our mouth. Our mouth is the first direct connection to the rest of our body via our esophagus. When we have an influx of harmful bacteria in our mouth due to poor dental habits, it proves to cause conditions or diseases throughout our bodies. The correlation of the balance of our mouth bacteria, poor dental practices, and our heart health appears to be multifold.

1 – Mouthwash decreases the beneficial nitric oxide in our mouths

Nitric Oxide is a chemical created by our body, which has shown to have many benefits related to our respiratory system and therefore impacts our heart health.

Production of mucus
Dilates our vascular and bronchial tubes
Influences the inflammatory cells in our lungs
Neurotransmitter for neurons within the bronchial wall

Due to these effects, it is crucial to the body’s ability to carry oxygen throughout our body to the organs, including the heart. In turn, it influences our blood pressure and the effectiveness of how our heart operates.

A study examined how the bacteria in our mouths influence the production of nitric oxide. Nitrite is required to be broken down before it can form into nitric oxide. While it is still nitric, it transfers to our mouth via saliva, where it then meets with the bacteria in our mouth and is broken down. The scientists discovered that a mouthwash containing chlorhexidine antiseptic decreased the bacteria in our mouth. Thus, it reduced the formation of nitric oxide. The result was an increase in the subjects’ systolic blood pressure. This change was noted after one week with a twice a day usage of the mouthwash.

2 – Poor dental hygiene related to atrial fibrillation and heart failure

It is understood that the bacteria in our mouth travels to other parts of our body. A study published in the European Journal of Preventative Cardiology demonstrated that this transfer of bacteria led to inflammation. 161,286 subjects were monitored for over ten years. None had any history of heart problems. During their observational time, 4911 cases of atrial fibrillation were reported, and 7971 cases of heart failure occurred.

After ruling out all other health and genetic factors, it was ruled that the subjects who had not been brushing their teeth three times or more a day, or visiting dentists for check-ups were indicative of those who were diagnosed with atrial fibrillation. Those with several missing teeth due to tooth decay was more indicative of heart failure.

3 – Stroke patients found to have mouth bacteria in their brain

Recently, a study in the Journal of the American Heart Association by a Finnish group who had been researching the possibility of mouth bacteria relating to ischemia strokes. They investigated the blood clots found in 75 stroke victims between 2013 and 2017. 63 of the victims had the DNA of a specific bacteria, viridian streptococci, which is commonly found in the mouth. This bacteria is also believed to be the cause of endocarditis, an infection that affects the valves, muscle, and wall of the heart. These same bacteria have been isolated in some patients who had heart attacks, brain aneurysms, or leg clots.

While the American Heart Association has yet to declare this evidence as certain contributing factors toward heart attacks or strokes, they do recognize the strength of the possibilities of their relationship. Further concrete evidence must be presented before your dental hygiene will be added to the list of heart-healthy things to do for your longevity. Still, many scientists and doctors are beginning to warn patients with certain additional risk factors.

Learn four home remedies to remove harmful tartar from your teeth.

Final Thoughts Connecting Brushing Your Teeth to Heart Health

Whoever would have thought that brushing your teeth may one day prevent a heart attack or stroke? It has already been recognized that poor mouth care can complicate other conditions or be made worse by other states, creating a cycle of illness. Brushing your teeth for heart health may soon be a more significant motivator to consider when you want to skip that session.

Where it used to be your mother or father telling you to brush your teeth, now scientists are explaining how brushing your teeth keeps your heart healthy. In short, brushing your teeth and seeing a dentist for check-ups may be the two-minute miracle to sustaining your heart health.

Counselors Share Red Flags Your Child’s the Victim of a Bully

January 20, 2020 by Power of Positivity

Bullying is a much more serious problem than ever before. Your child may have a bully without you even knowing about it. Many children won’t want to talk about it for fear of even worse retaliation. Also, it’s an embarrassing topic. There are signs you can look for, though.

Counselors provide several red flags to look out for if you suspect your kid is a victim of bullying.

Red Flags That Reveal Your Child’s the Victim of a Bully

1. Signs of Physical Altercations

Every kid gets injured. It’s a part of growing up. Children might get hurt from playing sports, playing with friends, or learning some valuable life lessons. However, you should keep your eyes open if you notice that your child seems to come home with physical injuries or ripped clothing more often than usual.

If you do notice injuries, ask your child what happened in a non-confrontational way. You should also keep your eye open for your kid, trying to cover up their bruises. You might notice them wearing long sleeves in summer or refusing to wear clothes that show off their body when they usually would wear those clothes.

2. Drastic Change in Friendships

Most children don’t appreciate it when parents take too much of an interest in their child’s friendships. However, you probably notice who they hang out with most often. Friendships change for many reasons, and one of the reasons could be bullying. Your kid might not be included in their old group anymore. This exclusion could be causing them stress. The group of friends may even be bullying them, causing your kid to back away from them. Feel free to ask your kid about old friends.

However, keep in mind that the separation might be for the best. Encourage new friendships that appear healthy. Offer support but don’t pry about friendships that have seemingly dissolved.

3. Going to Extreme Lengths to Avoid School

Not many teens and preteens want to go to school every day. Who wouldn’t prefer to stay home and play on their phones all day? Your child may even be known to fake sick to avoid going to school. However, you should take notice when it gets more and more dangerous. If your kid tries to avoid school every single day or start crying and throwing a tantrum when you make them go, they may be avoiding something or someone at school.

While challenging, ask them directly if there is a reason they are so reluctant to go to school. Some children may even desperately try to change schools as a sign of bullying happening. While you can’t allow your child to skip school, you should take the time to talk to them about the issues they may be having.

4. They Start Bullying

When someone gets bullied, they may start to get extremely defensive with their bullies. Instead of taking the bullying, they may decide it’s time to fight back and even become a bully themselves. In some cases, if they don’t feel confident enough to challenge their bully, they may start to attack easier targets around them to make themselves feel better. You need to make it clear that the behavior is wrong and punish them appropriately.

However, you should also talk to them about their actions. You may discover where it’s coming from. If you get to the bottom of the problem, they may also stop bullying others. Many bullies will be too embarrassed or too nervous to explain the real problem. Don’t be afraid to take your kid to a therapist if you think they will have a better chance of getting your kids to talk.

5. Low Self-Esteem

As parents, we have a responsibility to help build our child’s self-esteem. We do this every single day by encouraging them when they do well in school or sports and teaching them to love themselves. However, some children may still seem to have extremely low self-esteem. Many times, this can be because other children are making fun of them at school.

Does your kid always make comments about how bad they look or how dumb they are? When you hear this, immediately correct them.

Tell them they are beautiful and smart. Help them by giving them tools that might give them more confidence in those problem areas. Then, take the time to ask them why they would think so poorly about themselves. Hopefully, they will open up and tell you about any insults being hurled at them at school.

6. Unhealthy Relationship with Social Media

Everyone is glued to their phones nowadays. Most of the time, teens are joking with their friends and posting funny pictures and videos. They may also be keeping tabs on other friends to see what they are doing. Someone who is excluded by peers may stay glued to their phone to see what they are missing out on.

They may also pay excessive attention to their phone if they are being made fun of on social media or fighting with people on social media. On the other end of the spectrum, some children may delete social media accounts all together to avoid people commenting mean things on the stuff they post.

Either way, it’s good to talk to your child about their social media habits. If they insist that there is nothing terrible happening, believe them. However, if they still have a social media account, it’s a good idea to be friends with them so that you can see what’s happening for yourself.

7. Drastic Change in Eating Habits

As children get older, they may become more aware of their weight. If your kid is overweight or underweight, they might even get made fun of for their appearance. In this case, it can cause a kid to change their eating patterns. If your kid avoiding eating at dinner? Are they eating more than ever?

Small changes may be related to regular changes in appetite with growth. Some changes may even be useful if your child is eating healthier. However, there is a fine line between eating healthy and being unhealthy. While you don’t need to force sweets or french fries down their throat, you want to ensure they eat. You also want to talk to them about how to be healthy.

8. Change in Appearance

Many of us go through a period in our younger years, where we experiment with our appearance. It’s quite natural to try new hairstyles and clothing. However, some children do it to avoid getting bullied. Instead of leaving them to work on their appearance on their own, it’s essential to be supportive.

While you don’t want your kid to think they should change their appearance to make others happy, the new look can boost their self-esteem. You don’t want to take that away with them. Even if it’s a style that you don’t particularly like for them, offer support.

Learn why people with social anxiety face challenges in coping with emotions.

9. Losing Valuable Items/Asking For Extra Lunch Money

Theft is a serious crime. Many young people don’t understand how serious the crime is. A bully may steal from other kids to assert dominance and simply because they want whatever item they took. If you bought your child a cool new gadget, they would probably bring it to school. If they don’t come back with it, they will probably tell you they lost it or something similar. This could be true. However, when it happens over and over again, it could be a sign that someone else is stealing from them.

They may not want to tell you to avoid being called a snitch or avoiding getting beat up. Encourage them not to take items to school anymore. If you give your kid money for lunch every day, they may have this stolen from them. To still be able to eat that day, they will probably ask for additional lunch money. Ask to see what they are spending their money on at lunch.

10. Trouble Sleeping

A lack of sleep or trouble sleeping can be the result of severe anxiety. Your kid may lie in bed, worrying about what will happen when they have to see a bully at school the next day. The tension and lack of sleep may also prevent the kid from doing as well in school.

While many parents may take their kid to the doctor to help them with sleep medication or another medical solution, that might not get to the root of the problem. Try to get them to a therapist or work with people at the school to help come up with a solution. When you work together, your kid will see that they have a robust support system. Hopefully, they’ll be able to sleep normally again.

Final Thoughts: Address the Bully Situation Through School Resources

Having a bully at school is a terrible experience. The social dynamics in school are unique, and it’s something that your kid will need to learn to handle. It can be hard to watch them struggle on their own. Do your best to show your love and support. Work with other adults at your child’s school to find the best solution possible.

13 Ways Fear Of Suffering Can Limit Your Potential

January 19, 2020 by Power of Positivity

Life has its fair share of ups and downs, and most people will experience suffering to a certain extent within their lifetime. It’s a good idea to prepare for the unexpected, but what happens when you focus too much on the possibility of suffering and live your life in fear of it?

This state is far from a healthy way of life, and it can even be damaging. When you are frightened of the mere concept of hardship, your progress and growth will stagnate. You could waste all the goodness within you if you allow anxiety to run your life.

Here Are 13 Ways Fear Of Suffering Can Limit Your Potential

1. You Procrastinate

Procrastination is a common problem faced by anyone who has ever had something important to do. But when you have a lot of fear, it exacerbates the issue even further.

Fear can paralyze you (more on that later), and your motivation is drowned out by it. This emotion causes you to push aside tasks that could help you or that need doing because you’re frightened of:

Failing
Being judged
Being rejected
Receiving criticism
Not being satisfied with the result

All this fear will make you put off whatever you have to do in favor of staying far, far away from anything that could warrant these responses – and, unfortunately, that is just about anything in life.

2. It’s Bad For Physical Health

Fear causes your body to experience high levels of stress – and stress isn’t particularly healthy for you. Stress doesn’t just decrease your positive thinking – it reduces your bodily health in ways you may not be aware of.

Chronic and repeated stress keeps your body on edge. You’re never really is a resting state when you’re always expecting the worst. It can increase your risk of developing the following disorders (or make them worse if you already have them):

Headaches
Obesity
Asthma
Diabetes
Muscle pain
Heart disease
Gastrointestinal issues
Chest pain
Back pain
Anxiety
Depression
Libido issues
Alzheimer’s disease
Fatigue
Lowered immunity
Insomnia

3. You Care Too Much What Others Think

A general rule of life is that you cannot please everyone. There will always be people who dislike you, disapprove of your decisions, or aren’t that interested in you. And that’s okay! It doesn’t mean you’re a terrible person, and it shouldn’t be a reflection of your sense of self.

Fear of suffering often translates to a fear of criticism, reprimand, or judgment from others. This feeling can cause you to put too much stock into the thoughts of others. While it’s important to listen to and value feedback, this type of overly-reliant mentality can severely stall your progress. You are the captain of your fate – act like it!

4. Your Expectations Get Too High

Many people who fear suffering have made all sorts of crazy ideas in their heads for what bad things are going to happen to them – but they’ve also created out-of-reach ideas for their standards. You may feel like you have to be perfect to avoid perceived suffering – an impossible task to begin with.

Of course, challenging yourself in critical, and you should always strive to set goals that are tough to reach. But there’s such a thing as too much! You need to keep your expectations realistic, or you’ll just be setting yourself up for failure and discouragement.

5. Your Energy Is Drained

When you’re fearful all the time, your energy gets drained very quickly – whether that’s physical, emotional, or mental power. All of it goes down the drain when your brain focuses on stress and terror.

Often, this energy further depletes when you entertain these fears of suffering. Your mental prowess goes to waste, focusing on all the bad things that could happen instead of rationally attempting to locate solutions or turn to positive thinking of the sake of better clarity. It’s a very non-constructive way of thinking.

Every single moment you spend concentrating on your fears is another potentially decisive moment wasted!

6. You Need To Be In Control

When you’re afraid of suffering, you can become something of a control freak. The world feels like it’s spinning outside of your grasp. So you desperately reach for anything at all in your life to exert power over. You try to prove to yourself that you’ll be okay.

This type of micromanagement isn’t healthy for you, and it causes you to view the world with undeserved suspicion. You don’t want to leave anything to chance. Therefore, you avoid all things that may lead down negative roads – which is everything! You can’t control everything in your world, but that doesn’t have to be a bad thing.

7. You Only See The Negatives

Fear isn’t capable of positive thinking. It fills the world with shades of gray, stopping you from seeing anything good in it at all. Even when met with opportunities, you so fear suffering that you won’t want to take them.

For example:

Positive: I have an interview for a new job!

Negative: I’m probably not qualified enough anyway.

Positive: This person I’m dating is really amazing!

Negative: I’m going to mess it up.

Positive: I have enough time to sign up for a class I’ve always wanted to try!

Negative: I’ll likely do poorly at it, and it’ll end up being a waste of money.

8. You Play It Safe And Settle

If it wasn’t clear from our previous points, fear makes you want to play it safe. In your comfort zone, you can control things, predict things, and do what you know. This situation means settling for less than you deserve in many aspects of your life, including:

Jobs
Romance
Relationships
Business ventures
Deals and agreements

What does that mean? It means you’ll be harming yourself and your potential, often. You’ll take the more comfortable and less promising route just because it’s familiar, ignoring that a small jump of faith could bring you to an amazing new place in your life.

9. You Never Speak Up

Fear, unfortunately, often means being a doormat, too. This ties into a wish for everyone to perceive you in a good way. Fearing judgment or ridicule, you may:

Keep your thoughts and opinions to yourself
Not feel comfortable standing up for yourself when you need to
Be too anxious to ask for what you want
Neglect communication and keep problems to yourself
Never contribute new ideas or suggestions that could potentially earn you praise

Not only does this make it impossible to make real friends, but it also considerably limits you. People can walk all over you for as long as you refuse to speak up and out.

10. You Say Yes And No At The Wrong Times

Fear is often heavily focused on self-preservation. You want to be liked and to avoid suffering, so you’ll base your answers on what you think others want to hear, not on what you believe.

You may say yes when you want to say no, such as when:

Someone keeps asking favors of you
People ask for your time when you don’t have much to give
Others ask if you approve of or agree with certain things, and you don’t

You may also say no when you want to say yes, such as when:

You’re too afraid to try something that looks exciting to you
Someone asks you if something’s wrong, and there is
Others ask if you approve of or agree with certain things, and you do

11. You Don’t Plan For The Future

The future is scary as it is, but when you add the fear of suffering into it, it becomes downright petrifying. There’s no way for you to look into the future and know what’s going to happen next, so your positive thinking in this area will plummet with fear.

Thinking about the future when you’re so frightened only gives you more and more anxiety. You can’t predict what will happen, so planning feels pointless. You begin to feel helpless or hopeless like you have no power over the situation.

But goal-planning for the future is a very crucial part of a positive and healthy future. You need to have a general idea, at the very least, of where you’re heading – and that’s just another way this fear stalls you.

12. You Can’t Move

Fear is paralyzing. It keeps you rooted in one spot because any movement would involve some form of risk. This anxiety can stop you from:

Quitting a bad job
Getting out of an abusive home or relationship
Making big decisions that could change your life
Going to rehab for an addiction
Setting boundaries with family and friends
Seeking therapy or mental health aid

Most commonly, this type of fear leads to the challenge of “decidophobia.” When faced with different options, you become so terrified by the fact that you can’t guarantee what the future will be, no matter what you choose, that you never choose at all!

13. You Find Bad Ways To Cope

While this doesn’t happen to everyone, many people who live this sort of life, filled with overwhelming fear, the only way to cope with those feelings is to turn to vices and unhealthy coping mechanisms. These may include:

Smoking
Alcohol
Gambling
Drugs
Empty pastimes (television, video games, etc.)
Workaholic focuses
Intimacy
Self-harm

There’s nothing wrong with a little drinking now and then, the enjoyment of intimacy, or an hour or so a day spent doing nothing important. But when that becomes your whole life, you’re facing a severe and potentially life-threatening issue.

There’s nothing wrong with coping mechanisms, but they have to be positive in nature. Examples of suitable coping tools are:

Exercise
Journaling
Expression through art
Self-care days

Final Thoughts On Some Ways Fear Of Suffering Can Limit Your Potential

We all get a little scared sometimes, but it is essential not to allow that fear to control your entire life. When it does, you do yourself a disservice and stop yourself from reaching great heights.

If you need help overcoming your fear of suffering, don’t be afraid to seek advice from a counselor, therapist, psychologist, or other mental health professional. You are not alone in what you feel, and you can overcome it and live your life to the fullest.

Doctors Explain Risks of Overeating High Protein Foods

January 19, 2020 by Power of Positivity

High-protein diets are all the rage these days. Many people have lost a significant amount of weight on plans like Keto, Atkins, Zone, and Paleo. These eating plans measure your macronutrients and encourage people to eat high amounts of fat, moderate amounts of protein, and little to no carbohydrates. By eating a diet low in sugar and carbs, people are dropping massive amounts of weight. Is it safe to eat high protein foods and avoid simple carbohydrates?

The good part about these eating plans is that protein is an essential part of a healthy dieting plan. It’s excellent for keeping bones strong, as well as repair issues with muscles and organs within the body. Additionally, people that favor high protein lifestyles like keto can quickly reduce fat and watch their pounds melt away. They don’t have intense hunger sensations as they feel fuller for more extended periods. Plus, they will retain their muscles while shedding unwanted fat.

The Risks of Overconsuming High-Protein Foods

Consequently, many risks come along with a high-protein diet plan that many don’t fully understand. Protein should be eaten in moderation and shouldn’t be the basis of one’s daily consumption. If you’re exceeding the recommended amount, it can cause health problems. Protein can be hidden in places most don’t imagine, like their protein powder and other supplements.

Since protein is a nutrient, eating large amounts, come with risks, and health complications can be inevitable. Did you know that the Keto diet was initially created as a quick fix for epilepsy back in the 1920s? While the menu showed great promise to help those that needed to rewire their brains, newer anticonvulsant medications wiped out the need for this eating plan. Additionally, it was only meant to be used in the short term, and it was never meant to be a long-term eating plan. Here are some of the issues discovered by eating high protein foods for extended periods.

1 – Weight Gain

While weight loss is inevitable at the start, once the body becomes accustomed to the high levels of protein, it can be counterproductive. You will put on pounds. When you consume more protein than what is recommended on Keto or Atkins, the body will store it as fat. All the amino acids that you’ve built in surplus are excreted. Eating high protein foods can easily add up to an overage of calories. While that eating plan may work in the short term, it doesn’t work forever.

2 – Bad Breath

Who would think that high protein foods can affect your breath, but it does? If you are reducing the simple and complex carbs you eat and consuming mostly meats, then your breath can be unpleasant. More than 40 percent of users that partake in low carb, high protein diets report bad breath as a side effect.

Ketosis is a metabolic state that people strive to help burn fat for energy. When a person enters this state, the chemicals the body produces are less than favorable. Some say the aroma is a fruity smell that brushing won’t help. However, it’s helpful to increase your water intake and chew gum to counteract this troublesome side effect.

3 – Constipation

Another major issue with eating primarily high protein foods is constipation. Since these diets are deficient in fiber and have little carbohydrates, the body doesn’t have much to keep the digestive system active. Constipation is a serious issue as you can become impacted if you let it go too long.

One way to counteract this problem is to increase your fiber and water intake as well as using stool softeners and enemas. It’s advisable to keep track of your bowel movements so that you can ensure you’re going to the restroom frequently enough.

4 – Diarrhea

While some people face constipation when eating high protein foods, others deal with diarrhea. When you eat a great deal of dairy or processed foods, and there is little to no fiber intake, it can cause the stool to be watery. Lactose-intolerant people may have a big issue with all the cheese they must eat. Heart-healthy proteins are always the best option, such as fish, poultry, and red meat.

If you want to avoid diarrhea, then you need to limit your drinks loaded with caffeine and drink plenty of water. Try to stick with baked foods rather than fried, and make sure you get plenty of fiber.

5 – Dehydration

When you urinate, your body removes fluids and water, and it also removes the excess nitrogen in your system. Since this is a vital amino acid that your body needs to survive, you will need to make up for the loss. Without the proper nitrogen levels, you will feel dehydrated. Additionally, you may feel thirstier than usual.

In 2002, researchers decided to review athletes to see how much protein intake would affect their hydration. The study had staggering results. The more protein a person ate, the more their hydration decreased. Though the impact was minimal, it was enough to be concerned. Active people can quickly become dehydrated, so it’s imperative to drink water throughout the day. Even if you’re not on a low carb eating plan, you still need water.

6 – Kidney Damage

To date, there have been no major studies that have shown a link between kidney damage and excessive protein consumption. However, if a person has a preexisting kidney issue, then it’s a cause for concern. It stems from the excessive amounts of nitrogen that are in your amino acids, which help to make up your proteins. If your kidneys have any damage, then they must work overtime to get rid of all that additional nitrogen. Additionally, protein metabolism also produces plenty of waste products, which the kidneys must also flush.

7 – Increased Cancer Risk

Researchers believe that eating some high protein foods, specifically red meat, is linked to an increase in cancer. A Harvard study found that eating processed meats and red varieties raise the likelihood that a person will develop either prostate or breast cancer.

Consequently, other sources report that eating more protein decreases your risk of developing cancer. Because there are hormones and carcinogenic compounds in meat, it may help to stave off malignancy. Since the studies are split on this matter, it’s something to keep an eye on.

8 – Heart Disease

It seems only natural that eating high amounts of fat and protein would cause heart disease. The only oxymoron to that statement is that Dr. Atkins of the Atkins Diet created his eating plan to help his heart patients, and it did. However, people need to watch the amount of saturated fat and cholesterol that they consume.

A study was done in the UK in 2010. It showed that people who consumed plenty of high protein foods that were loaded with trans and saturated fat were at risk. Such a high-fat content can put a person in danger for coronary heart disease. However, eating the proper proteins, like fish, nuts, and poultry, lowered the probability. The good news is these are keto friendly offerings.

9 – Calcium Loss

Consuming high amounts of protein can cause the body to lose calcium. Poor bone health leads to conditions like osteoporosis and other degenerative issues. While research is inconclusive on this matter, it’s still worth mentioning. Eating cheese does provide some dairy, but it’s not the same calcium levels as drinking or consuming milk products.

How Much Protein Do You Need?

You’re probably wondering what a safe amount of protein is to consume each day. Many things go into this equation, such as your gender, activity level, age, and overall health. However, the best way to figure this amount is from your body weight. Rule of thumb is you need to eat about.4 grams of protein for every pound. If you are an athlete or exercise regularly, then you can eat up to .6 or .8 grams of protein per pound. So, an athlete that weighs 190 pounds should have no more than 152 grams of protein each day.

What Kind of High Protein Foods Should You Eat?

When choosing foods that are high in protein, you must select healthy options on your keto diet. Not only will it help you lose and maintain weight, but it will keep negative effects to a minimum.

Eat keto items like:

•Wild Fish (Salmon)

•Legumes

•Eggs

•Poultry

•Nuts

•Whole Grains

Avoid high protein foods like:

•Red Meat

•Deep-Fried Meats and Vegetables

•Foods High in Cholesterol

•Foods High in Saturated Fats

Read to learn the best way to strike a balance in the keto diet.

Final Thoughts: Get an Expert Opinion Before Eating Solely High Protein Foods

Before starting any high protein, low carbohydrate diet like keto, it’s important to talk to your doctor. Those people who are suffering from heart or kidney disease may need to find another eating plan to help them shed weight quickly. A dietitian can also be beneficial to assist you in putting together an eating plan that is based on your individual needs.

Overall, there is no substitute for a healthy diet and an active lifestyle. Quick fixes may work in the short term, but they are difficult to follow and not always right in the long run. To achieve your health goals, you must consume a variety of foods, which include fruits and vegetables.

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