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15 Habits That Reveal Someone’s Social Intelligence

January 21, 2020 by Power of Positivity

More than likely, you have seen a person with a high level of social intelligence. You may not have realized who you were looking at. These people never find themselves in a social bind.

It’s as if they’re empaths. They can sense what people are thinking, feeling, and needing. Even when a social situation is on the downside, they manipulate it to their own advantage. They do so in a way where they don’t need to argue because they relate to people so well.

Identifying people with good social skills can be beneficial. Whether it’s for task leadership, developing friendships, dating, or building your own social intelligence, being around a person like this can enrich your life. Keep reading to find out 15 habits that will reveal a person with social intelligence.

15 Habits That Reveal Social Intelligence

1. They practice empathy often.

People are full of emotions, and a socially intelligent person knows that it’s important to validate people’s feelings. They do this well because they do it often. You’ve heard that old saying that practice makes perfect. When it comes to understanding people’s feelings and sharing those experiences, socially intelligent people are pros at this.

2. They are considerate of people’s feelings.

There is no point in being able to empathize with people if you’re not going to be considerate of their feelings. Socially intelligent people know how to be delicate with people’s feelings. They seem always to be kind and compassionate. People feel comfortable with their emotions around a socially intelligent person.

3. They pay attention to the smallest details.

People with great social skills are naturally observant. They can observe the smallest details about people that the average person wouldn’t even think about. They catch minor facial movements during conversations and minor details about clothing. Socially intelligent people are excellent at reading body language. They can read the meaning in things that most people would ignore.

4. They pay attention to their own feelings.

To understand other people’s feelings, you must first understand your own feelings. Socially intelligent people can understand their own feelings, which allows them to deal with their emotions accurately. They don’t keep their feelings bottled up inside, which can lead to a dangerous outburst. They’re able to express themselves in a healthy way, which allows them to connect with people on multiple levels.

5. They are excellent listeners.

It makes sense that a person with high social intelligence would be a great listener. After all, how can you connect with people if you don’t listen to them? They’re also great at reading between the lines. Analyzing people and conversations is a strong point for people with high social intelligence.

6. They tend to stay one step ahead of everyone.

You can rarely one-up a person with high social intelligence. Since they are so good at observing people and observing minor details, they tend to stay one step ahead of everyone else. It’s almost like they are magic – they can read your mind and anticipate your actions. Depending on how developed their observation skills are, they could probably run circles around most people before someone realizes what’s happening.

7. They are often found in positions of leadership.

Socially intelligent people are often found in leadership positions because being socially intelligent is one of the primary qualities a leader needs. On the same note, socially adept people seek out leadership positions because it allows them to reach their full potential. Leaders must be able to connect with many different types of people from all walks of life. Any good leader will have developed their social skills as close to perfection as they can get.

8. They control their emotions well.

Just like a person has social intelligence, they also have emotional intelligence. These two concepts go hand in hand – you need one to have the other. You’ll rarely find someone who is socially adept but has rampant emotions. If you find a person like this, they more than likely have psychological disorders like emotional distress.

9. They rarely get angry.

Anger usually has a negative reputation, although it’s a natural human emotion. Anger itself isn’t bad – it’s uncontrolled anger that is a problem. People who have great social skills rarely get angry, and they certainly don’t have uncontrolled anger.

Psychologist and anger expert Howard Kassinove, Ph.D., says that some people use anger to get people to listen. This isn’t something that socially adept people have a problem with – they get attention on their own already. Their excellent social skills allow them to navigate through tension easily. Therefore they do not need anger.

10. They keep up with important events like birthdays or anniversaries.

Some people seem to keep up with every holiday, birthday, anniversary, or important event like clockwork. They’ll show up with the right gift or a card with a message that seems to be professionally written. You can be sure there was no last-minute dash to find a gift with these people because they probably already had it planned out for a while.

While this may seem simple and slightly unimportant in the grand scheme of things, it’s an indicator and a habit of a person with great social skills. It’s because they know that people like to feel important. They may even do this for selfish reasons, depending on their personality type, but either way, it’s a habit that is easy for them to keep up with.

11. They have the highest respect for other cultures.

The frequency that people disrespect cultures that are different from theirs is surprising. Often, they aren’t even aware of their disrespect. This is not something that socially intelligent people have a problem with. They understand that people’s differences are what makes them strong and valuable.

In fact, socially adept people are respectful of other cultures, but they take the time to understand these cultures. They can seamlessly blend their own culture with others so that it seems that all cultures are simply different aspects of one inclusive culture.

12. They may have a lot of associates, but they have a small circle of friends.

Socially adept people can spot the good in people as well as the bad. They can get along with everyone, but they also know which people are friends, which are enemies, and which ones are in between. Having this uncanny ability to spot and sort people into these categories means that they will keep their circle of close friends small by only including the most trustworthy people in it.

This doesn’t mean that they don’t like or associate with other people. They still have respect for others and are friendly. It’s just that they keep most relationships at arm’s length unless a person deems themselves worthy of getting to the inner circle.

13. They are aware of their implicit biases.

Implicit biases affect every person and often occur because of direct and indirect exposure to media and news programming. It also occurs from exposure to messages learned from a person’s social bubble of people. These biases, which often relate to race and social class, cause unsubstantiated opinions about others.

Socially intelligent people are still human. Like everyone, they may have implicit biases. Unlike everyone, they’re usually aware of these biases and work to keep them in check. Even if they mess up, they can see and admit they made a mistake and can fix it with the person they offended.

14. They approach every situation as a chance to learn something.

People with a high level of social intelligence always look to learn something in any situation. Even if they are the expert in a certain setting, they know that working with others offers an opportunity to expand their horizons. They are open to collaborating and, because they are excellent listeners, they can absorb even the most minuscule lessons.

15. They stay out of gossip and don’t spread rumors.

When you have a diverse group of people, someone will be that person who engages in gossip. Socially adept people know how to recognize gossip and dodge it quickly and easily. They are expert at changing the subject without hurting people’s feelings.

Gossip and rumors never help anyone. People with excellent social skills know this, so they’ll never engage in this type of activity.

Final Thoughts on Habits That Reveal Social Intelligence

Some people seem to be socially intelligent naturally. However, you don’t need to be born with it. This is a skill, and like any other skill, most people can learn and develop it.

Once a person develops this skill, the habits follow. If you pay attention, these habits become obvious. You can see the way a socially adept person navigates interpersonal relationships. It’s almost like a beautiful song and dance.

Being socially intelligent is one of the most valuable skills you can possess. If you don’t have the skill, being friends, or being coworkers with someone like that is the next best thing. After all, the world keeps going because of social interactions, so it makes sense to connect with as many people as you can.

Common Cold vs. Sinus Infection (The Differences According to Doctors)

January 21, 2020 by Power of Positivity

We’ve all had stuffy noses, postnasal drip, and a sense of general malaise. But when is a common cold something more? Most people know that the common cold and a sinus infection (also called sinusitis) have somewhat similar symptoms, but not everyone knows the difference between the two.

However, developing sinusitis after a cold is hardly rare–about 90% of patients with a cold have at least one element of sinusitis or a sinus infection. And since these infections can create further complications if you don’t treat it promptly, it’s vitally important to understand how to tell the difference.

In this article, we’ve collected information from doctors and medical research to help you better understand the critical differences between a cold and sinusitis. And since we know you want to stay as healthy as possible, we’ve also included tips for how to cope with either one.

The Common Cold: Where It All Begins

More often than not, the common cold stems from a virus. If you’re one of the countless people who have experienced one, you know that even a minor bug can have a significant negative impact on your life. A common cold makes it hard to get through the day, let alone stay focused at work or school.

A cold doesn’t just hit you all at once, though. The virus develops over three stages:

Stage one: This stage can start hours after exposure to the cold virus. Usually, you’ll notice a sore or scratchy throat and a lack of energy.
Stage two: This is when most classic cold symptoms emerge. You’ll likely get a stuffy nose, a headache, and a cough. In some cases, you may also run a fever.
Stage three: This is the final stage of the cold. While you’ll probably start feeling better, you are still likely to experience a runny or stuffy nose. In this phase, though, the symptoms begin to disappear.

What Can You Do to Deal With a Common Cold?

As illnesses go, a cold is relatively minor. But that doesn’t mean that a bad cold can’t make you miserable. And while some people may mistakenly think antibiotics help, the opposite is exact–since a virus causes most colds, antibiotics won’t help. In fact, they may even cause further damage. Because bacteria can become resistant to antibiotics, taking them when you don’t need them may also make you more susceptible to a worse bacterial infection down the line.

Most colds go away with time. But to speed up your recovery, there are a few foods to avoid when sick with a cold:

Alcohol and caffeine: One of the main reasons to avoid both alcohol and caffeine is that they dehydrate you. And when you have a cold, staying hydrated is one of the most important things you can do to recover quickly. Additionally, alcohol suppresses your immune system, and you need your immune system to be able to fight off your cold.
Sugar and refined carbohydrates: Both of these ingredients are known to increase inflammation, and more inflammation is one thing you don’t want when dealing with a cold. Additionally, sugar reduces the infection-fighting capabilities of white blood cells.
Fatty foods: These foods take a lot of energy for your body to break down. And like refined carbohydrates, they also can cause an increase in inflammation.

If You Have a Cold, Do You Need to See a Doctor?

The general medical wisdom around treating colds says that, in most cases, you don’t need to see a doctor for a cold. However, some over the counter medications can help. These include NSAID painkillers like acetaminophen and ibuprofen. And decongestant nasal sprays or cough syrups can also help take the edge off of symptoms.

However, if you have a very high or persistent fever, seeing a doctor may be a good idea. Influenza, a more severe illness, may sound like a cold, but its symptoms start much sooner. Instead of a multi-stage onset like you would get with a cold, influenza starts right away with a high fever and severe symptoms.

Click image for a recipe for a blackberry syrup to soothe your cough naturally,

How Can Doctors Tell You Have a Sinus Infection?

Doctors commonly accept that most sinus infections start with a common cold or an allergy episode, or the flu. However, even current medical research notes that there aren’t many reliable ways to distinguish a sinus infection from a cold immediately.

Doctors have observed that many sinus infections develop when cold symptoms don’t improve. As we mentioned above, a cold shouldn’t be treated with antibiotics. But in many cases, a sinus infection must be treated with antibiotics to make it completely resolve itself.

Currently, doctors believe that if symptoms of a cold don’t show any sign of improvement after 7-10 days, it may be time to consider antibiotic therapy. If you do have a sinus infection, it will likely start to feel much better after a few days of treatment. But in order to make sure the infection goes away completely, be sure to take your entire course of antibiotics.

That said, most of us want to avoid unnecessary doctor visits–they may require you to take time off work, and in many cases, they also cost money. We also have compiled a list of signs and symptoms of sinus infection you can identify yourself.

What Are Some of the Symptoms You May Notice?

Sinusitis usually starts as a cold, but as it develops, there are a few key symptoms you’re likely to notice:

Sinus pressure: This is one of the most prominent symptoms. Especially when bending down, you’ll feel tension in your sinuses. Since these are cavities throughout your skull, this type of pressure often feels like facial pain.
Headaches: Sometimes, this continued pressure, caused by inflammation in your sinuses, will cause headaches. At times, these headaches can be severe and debilitating.
Stuffiness that won’t go away: Colds cause stuffy noses, but that stuffiness usually goes away after a week or two. With infection in your sinuses, you probably will feel stuffy, but this feeling doesn’t go away.
Tooth pain: Some sinuses are very close to your teeth, so sinus pain may sometimes radiate into your teeth.
General unwellness: Even though it isn’t a cold, an infection in your sinuses still takes a significant toll on your body. You likely will feel sick, tired, and generally unwell.

Since many doctors consider antibiotic treatment for symptoms like these that don’t improve within 7-10 days, it’s wise to set up an appointment with your doctor if you believe that you’ve developed sinusitis. And while going to see a doctor when you have the beginnings of symptoms might be too soon, it’s also important to not wait too long. Since sinusitis often gets worse with time, be sure to see a doctor before symptoms get noticeably worse.

Read how eating fast food can have a negative impact on your immune system.

How Can You Reduce Your Risk of Either Illness?

We all know that, in a perfect world, we could avoid catching cold viruses. And while seeing a doctor for a cold isn’t likely to do much, there are steps you can take to shorten the length of your illness. By taking these preventative steps, you will be well equipped to start feeling better soon:

Get lots of sleep: Sleeping gives your body time to heal. And since you want your immune system to fight off a cold as quickly as possible, getting plenty of rest early on will likely shorten its duration.
Stay hydrated: Colds involve a buildup of mucus. When you stay well hydrated, the mucus is diluted and easier to remove–either by blowing your nose or coughing it up.
Drink hot soup: Soup contains liquid, heat, and electrolytes, which are all things that can help you fight off a respiratory illness.
Prop yourself up at night: This step is especially helpful with a cough. It stops sinus congestion from making its way into your throat so that it may reduce your cough.

If you still aren’t feeling well after taking these steps, it may be a good idea to take an expectorant, a cough suppressant, or a decongestant. While they won’t always get rid of your cold, they are likely to help you feel more comfortable as you wait for the cold to pass. They also may make you less likely to develop sinusitis.

You might find relief from your symptoms with the natural healing of echinacea.

Final Thoughts on the Common Cold vs. the Sinus Infection

Nobody wants to end up with either a common cold or infected sinuses. But understanding the difference between the two will help you be a great advocate in your healthcare. Remember that most cases of sinusitis start as colds, so it’s essential to take what at-home care steps you can to keep yourself comfortable and treat your symptoms.

Sometimes, even despite your best efforts, your cold still may turn into sinusitis. If this is the case, it’s time to seek medical help. The good news is that, with medical support, you’ll likely start feeling a little better in just a few days.

Man Loses 140 Pounds on a Road to Self Discovery

January 21, 2020 by Kristen Lawrence

People go about self discovery in different ways; some travel the world to find themselves, and others get involved in fitness. For Mark Ludlow, losing 140 pounds dramatically changed his life. Through the uphill battle of losing weight, he ended up discovering his true potential and creating a new life for himself. Not only did working out improve his physical health – it also helped his emotional and mental health.

“I feel like I can live the life that I should have always lived, and be the person that I should have always been.”

Mark starts a journey of self discovery

Mark started his journey weighing around 330 pounds and says he had poor health at the time. He felt out of breath simply going up and down stairs and couldn’t run properly or for very long. He says it felt “physically debilitating” to experience being so overweight, and he wanted to make a change.

His weight didn’t just affect his physical health, either; he also had struggles with relationships and his job at the time.

“I was in a situation where I was in a relationship, but that finished. I couldn’t hold down my job because I was so insecure and I had such little confidence and self-esteem. So, I got sacked from another job,” Mark says. “I felt sorry for myself for about a month. I felt depressed, and then I just said to myself ‘Do you know what Mark? That’s it! No more! You’ve got to change now.’”

However, Mark didn’t want to just change his appearance. He’d done that before, but the problem just kept coming back, so he decided to dig a little deeper. He did some serious self discovery so he could heal from the inside out and finally become free.

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The road to self discovery starts within you

“Rather than just doing another diet and doing a whole lot of exercise, I decided that I was going to get to the root of the problem,” Mark said. “I went on basically a journey of self discovery to understand myself better.”

Mark knew that if he wanted to keep the weight off for good, he couldn’t just focus on his appearance. This time, he worked on his mental health issues that kept him in a cycle of self-sabotage. For him, self discovery meant getting to the heart of the issues so they wouldn’t keep showing up in his life.

“I had to face these demons head on. I’m so glad that I did. It was the best decision I’ve ever made,” Mark said.

In order to keep himself motivated throughout his journey, he utilized a trick he calls “ideal visions.” Basically, this involved imagining himself acting and looking like his ideal self in future situations. He envisioned what life would look like for him once he dealt with his mental health issues and lost weight.

“I imagined what it would be like to be able to go into a social situation and not feel completely anxious, and be able to look people in the eye, to feel confident enough just to go talk to a group of people that I didn’t know and not feel worried.”

He went even further than envisioning how confident and worry-free he would become. He also imagined himself in his ideal career, feeling happy and fulfilled. Then, he imagined what it would feel like to meet his life partner and start a family of his own. Basically, he envisioned what he wanted his life to look like, and took steps to achieve it.

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Mark’s advice for achieving your dreams and changing your life

With the power of positive thinking coupled with dedicated action, he totally transformed his life. He now enjoys a fulfilling career as a fitness coach, teaching people how to achieve their wildest dreams. And he doesn’t focus just on physical health, either; he tells his clients to go on a complete journey of self discovery. A new body won’t fix underlying mental or emotional issues, so he stresses the importance of focusing on overall health.

“The best advice that I could give to people that want to lose weight and live a healthy lifestyle is to understand your “why,” Mark says. “It’s to understand who you are as a person to increase your levels of self-awareness.”

When you know yourself at the core, and work on any insecurities or doubts, you can move forward. To heal yourself, it requires complete honesty and transparency. Many people shy away from confronting their inner demons because they fear what they may find. However, the sooner you can uproot the problem, the more your life will improve in all areas. The trapped emotions within us can affect our daily decisions, the way we view ourselves, and literally everything else.

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When you clear away all of the inner turmoil, you can start to see life through a more positive lens. Opportunities will just start appearing for you when it seemed like you saw only obstacles before. The right people will enter your life, and things and people that no longer serve you will fall away. So, weight loss is only a side effect of digging deep and going on a complete self discovery journey.

“Weight loss is simple. To achieve weight loss you have to consistently achieve a caloric deficit. The science is simple. The hard part is trying to find a way of doing that that suits you as a specific individual,” Mark says. “Once you have awareness, awareness is power. Then once you’ve got that, you could make the best life decisions for yourself, and when you’ve got that, the rest is straightforward as far as I’m concerned.”

Final thoughts: get to the heart of the problem, and everything else will fall into place

If you’ve been struggling to lose weight or achieve any goal in life, you may need to look within yourself. As Mark tells us in his inspirational story, your whole life can change if you get to know yourself at a deeper level. By confronting any inner demons and putting them to rest, you can finally feel at peace with yourself. Therefore, you’ll start attracting better opportunities as your energy and outlook on life improve.

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.

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

Meet the Keatings

Every day is a day to shine. Shine on!