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Researchers Reveal New Treatment to Help Flush Kidney Stones

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You’ve seen the beautiful pictures of calcifications in caves – those amazing crystalline, white formations created from a buildup of salts, calcium, and other minerals over time.  They look amazing.  When those same crystalline calcifications form in our bodies, however, they are not so fantastic.  We can form calcifications on our joints, in our arteries, heart valves, kidneys, bladder, gallbladder, muscles, tendons, and even our breasts and brain. And kidney stones are an extraordinarily painful condition.

Sometimes, they remain relatively symptomless, but other times they can cause problems, such as with kidney stones.  Much like how water can eventually wash away the formations in caves, most kidney stones are flushed out through drinking lots of water.  It can be excruciating for 2-10 days.  Fortunately, researchers reveal a new treatment to help flush kidney stones and hopefully decrease the amount of pain and length of time for them to pass.

How Kidney Stones Form

Our urine contains various waste and minerals.  Multiple factors, including not consuming enough water, cause those minerals to accumulate, which can create crystals that, in turn, draw other chemicals to further collect onto the crystals.  Typically, our kidneys filter and flush out these wastes as we drink water that our bodies perform specific chemical reactions.  For some people, however, these chemicals don’t flush and form into rough, hard stones.  The possible compounds that create the stones are:

  • Calcium
  • Oxalate
  • Urate
  • Cystine
  • Xanthine
  • Phosphate

One study proves that there is a correlation between zinc aiding in the formation of kidney stones as well. Plos One published the University of California, San Francisco study. Lead researchers Thomas Chi and Man Su Kim focused on fruit flies, which also tend to develop kidney stones.  They previously ascertained that zinc played a factor in how certain chemicals mineralize and crystalize.

They discovered a correlation between zinc and oxalate, a known chemical related to the formation of kidney stones.  Their study demonstrated that as zinc levels decreased, there was a change in the amount of oxalate that formed.

Types of Kidney Stones

Depending upon the prevalence of certain chemicals in the stones, kidney stones can be formed into five different types:

  1. Calcium Stones:

    Despite its name and chemical makeup, calcium stones don’t come from taking or ingesting too much calcium. In reality, dairy foods help decrease the risk of kidney stones.  They form from calcium oxalate or calcium phosphate.  Calcium oxalate is found in the majority of all kidney stones and has a higher chance of recurring than other stones.

  1. Struvite Stones:

These stones occur in about 10% of cases.  They are also called infection stones or triple phosphate stones.  These occur in individuals who are prone to chronic urinary infections in which urease is commonly produced.  Urease is necessary to convert urea into Co2 and ammonia to decrease its alkalinity.  When more phosphates form in the urease, the alkalinity is not obtained, causing a buildup of ammonia.  More women are prone to this form of kidney stone.

  1. Cystine Stones:

This form accounts for only 2% of kidney stones and is genetic.  It is a disorder in which amino acids and cysteine don’t transport properly, creating a buildup of cystinuria in the urine.  Cystine is either absorbed or leaked into the urine and cannot be absorbed, creating the stones.

  1. Stones created from specific drugs:

Certain medications interrupt the breakdown of calcium and other chemicals resulting in creating stones.

  1. Uric Acid Stones:

This type makes up about 3-10% of cases and results from a diet high in purines, like animal proteins, creating a condition that reduces urine output and decreases the PH levels. This formation more commonly occurs in men than in women.

Once someone develops kidney stones, they stand an increased risk of them occurring again.  Kidney stones may also contribute to multiple severe diseases:

  • Chronic Kidney disease
  • Renal Failure
  • Heart disease
  • Diabetes
  • High blood pressure

Symptoms of Kidney Stones

Doctors commonly refer to the condition like kidney stones. However, they form in multiple areas of our excretion system.  This results in a variety of symptoms based on their location. The symptoms may be:

  • Severe cramping in the lower intestinal area
  • Pain in the lower back and side, near the rib cage
  • Blood in urine
  • Urinary tract infections or disease
  • Nausea and vomiting
  • Weak urine flow from blockage
  • Pain while urinating
  • Pungent urine odor
  • A sensation of wanting to urinate more frequently, despite lack of urine.
  • Possibly fever and chills if an infection is present

Contributing factors toward Kidney Stones

According to the National Kidney Association, 1 out of 10 people will develop a kidney stone. The percentage of populace developing kidney stones has been increasing in the last 30-40 years. In 1970, 3.8% of the populace developed stones.  In the late 2000s, the percentage rose to 8.8%. 19% of men are likely to develop kidney stones and 9% of women.  For men, their chances increase after the age of 30.

Why the increase in kidney stones in the last few decades?  Scientists believe it is related to the rise in obesity and possibly due to an increase in global temperatures.  That said, no definitive factor has been pinpointed.

The accepted causes of kidney stones, regardless of the recent increase in rates are:

  1. Inadequate water consumption. We all are familiar with the 8 x 8 rule for drinking water a day.  When we are calculating that, we cannot include soda or fruit drinks and must keep activity and heat in mind.  On days of higher temperatures or increased activity, we need to increase our fluid intake.
  2. Not eating enough fruits and vegetables. Fruits and vegetables help to lower the pH of our urine, making our bodies less acidic
  3. Inherited conditions or diseases
  4. Chronic urinary infections or kidney infections
  5. Those who have undergone stomach surgeries
  6. Those with diabetes, high blood pressure, inflammatory bowel disorder or are obese
  7. High consumption of certain foods such as animal proteins, high salt or high sugar

model of a kidneyTreatment of Kidney stones

In most cases of kidney stones, treatment consists of drinking a lot of water to flush them out naturally.  This can be a harrowing ordeal, particularly for men.  Some say that a man flushing out kidney stones is the closest he will get to understand the pain of childbirth.  Frequently, a doctor will recommend taking over-the-counter pain killers, and occasionally, a diuretic to help increase urine flow.  When the stones are too big to pass, surgery or using shock waves to break up the stones are options.

A new study in Nature Biomedical Engineering shows promise in aiding in the passage of kidney stones through the use of two medications. The study was performed at MIT and Massachusetts General Hospital led by Michael Cima.

Currently, while doctors generally prescribe painkillers, there lacks an FDA-approved medication to aid in relaxing the ureter to allow the stones to pass quickly.  The ureter is a small tube that runs from the kidneys to the bladder.  It is where the stones pass through.  The muscle wall of the ureter becomes inflamed and tense, making passing stones more difficult.

They analyzed over 18 drugs to discover which ones best relaxed the smooth muscle surrounding the tube.  They isolated two medications that not only worked individually but worked more effectively together.  These medications were nifedipine, a calcium channel blocker commonly used for high blood pressure, and a ROCK inhibitor generally used to treat glaucoma.

Using the combination of these drugs on ureters from pigs, they discovered that the contraction of the muscles was reduced both in frequency and duration.  On live pigs, the contractions ceased altogether.  The drugs were given directly into the ureter via a scope, and there was no evidence of it leaking into the bloodstream.

The scientists plan on starting trials on humans soon and have great hope in its success to ease the pain and length of time to pass kidney stones.  Currently, it can take upwards of 10 days.

kidney stonesFinal Thoughts on New Methods of Managing Kidney Stones

Despite the length of time humankind has had kidney stones, treatments have remained the same over the last 50 years.  Painkillers are only slightly effective in making their passing more tolerable, and narcotics have less effect in decreasing the pain.  Researchers discovering new treatments to help flush out kidney stones is a great find.  Being able to relax the muscles making up the wall of the ureter will not only decrease some of the pain but also allow easier passage of the stones.  Hopefully, we can look forward to that treatment soon.

10 Early Warning Signs of Carpal Tunnel Syndrome

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If you’re struggling with carpal tunnel syndrome, you can take solace in knowing you are not alone. According to the American College of Rheumatology, over 4 million Americans are struggling with the same condition. That said, there are two different types of carpal tunnel syndrome, bilateral and unilateral. The good news, however, is that both of these conditions are treatable.

For those unfamiliar with carpal tunnel syndrome, the condition triggers a numbing or tingling sensation in the thumb, index finger, middle finger, and ring finger. In most cases, carpal tunnel syndrome, also known as CTS, is a byproduct of a repetitive strain injury. For reference, these injuries result from cumulative damage to muscles, tendons, and nerves in the wrists and hands.

WHAT YOU SHOULD KNOW ABOUT REPETITIVE STRAIN INJURIES

To better understand CTS, it helps to know a little more about repetitive strain injuries (RSI) as the two conditions often go hand in hand. Because repetitive strain injuries are the result of moving the same muscles, tendons, and nerves over and over again, individuals with certain occupations are more likely to develop them.

That said, between 2007 and 2014, the occupations with the highest rate of CTS-related worker’s compensation claims that stem from RSI were in production, material moving, and administrative support, according to a study published by safety.blr.com. Additionally, the study highlights workers’ comp adjuster tricks that can impact these claims, such as delaying payments or disputing the severity of injuries, which can significantly affect the compensation workers receive. Separate studies showed that CTS-related worker’s compensation claims were almost just as high for the following occupations:

  • Professional athletes
  • Cashiers
  • Seamstress
  • Construction workers

RSI can also be brought on by certain hobbies, such as drawing or crocheting, for example. Either way, most individuals will start to notice signs of RSI long before the condition gives way to CTS. Some of the most common tell-tale signs of an RSI include tenderness, swelling, and weakness that affect the hands or wrists. However, it is not uncommon to experience these symptoms in the forearms and elbows as well. RSI will eventually give way to CTS if the median nerve, which extends from the hand to the wrist, becomes compressed. This situation can happen if an individual does not seek treatment for their RSI or if the RSI is severe.

10 EARLY SIGNS OF CARPAL TUNNEL SYNDROME

Now that we have a cursory knowledge of what causes CTS, let’s take a moment to familiarize ourselves with some of the first signs of the condition. Similar to RSI, those who develop CTS will often experience the following:

1 – Burning or tingling sensations

These symptoms are typically felt during the day and can affect the forearm as well as the wrists and hands.

2 – Hand numbness at night

Most people with CTS report experiencing a loss of feeling in their hands upon waking up in the morning. In most cases, this is the result of sleeping with one or both of their wrist in a bent position, which can place even more strain on an already compressed median nerve.

3 – Shock-like sensations

Along with burning, tingling, and hand numbness, CTS can also trigger intermittent shock-like feelings that affect the thumb and fingers. As the condition worsens, this particular symptom will start to present itself more frequently and may become more intense.

4 – A decline in pinch strength

Those with CTS will usually experience a loss in pinch strength, which makes even basic tasks, such as buttoning a shirt or gripping small objects, for example, exceedingly difficult.

5 – Pain

Those who are struggling with CTS often report feeling pain in their thumb, index, or their middle fingers. The same pain can also sometimes affect their entire hand.

6 – Itchy palms

While the exact reason for why this occurs is unclear, many individuals with CTS will develop itchy palms. Most scientists and researchers believe that this symptom is the result of the median nerve being pinched or compressed.

7 – Changes in hand temperature

Another common symptom associated with CTS is a change in hand temperature. Studies show that when the median nerve becomes either pinched or compressed, an individual’s hands will be colder or warmer compared to other parts of their body.

8 – Changes in skin color

Similar to changes in hand temperature, a pinched or compressed median nerve can also alter skin color on the affected hand.

9 – Unable to make a fist

According to a study published by Medical News Today, individuals with CTS often have a hard time when it comes to being able to make a fist.

10 – Stiff fingers

When the median nerve in the wrist becomes irritated as a result of being pinched or compressed, it often results in stiff fingers.

ADDITIONAL FACTORS THAT CAN INCREASE THE RISK OF DEVELOPING CARPAL TUNNEL SYNDROME

In addition to RDIs, many other factors can increase one’s risk of developing CTS. Some factors include obesity and chronic health problems, such as thyroid disease, diabetes, and arthritis. Not surprisingly, wrist fractures also contribute to CTS.

WHEN SHOULD YOU CONSIDER BEING SEEN BY A PHYSICIAN?

If you’re experiencing any of the symptoms detailed in this article, it would be a good idea to be seen by a physician as soon as possible. After all, doing so will help you determine whether or not your condition is associated with an underlying health problem. In either case, your physician will be able to outline a course of treatment that addresses your illness or one that resolves your CTS symptoms. Beyond that, he or she will likely also take x-rays to confirm your symptoms are not related to a wrist fracture. Along with taking x-rays to rule out wrist fractures, most physicians will perform the following to confirm a patient has CTS:

Physical exam

During these exams, the physician will try to identify muscle weakness in the hand where CTS is suspected. There are two different approaches when it comes to this particular type of exam, including

Tinel’s sign

Named after French neurologist Jules Tinel, the Tinel sign test helps physicians determine if the median nerve is pinched or compressed at the wrist. In short, these tests entail tapping over the nerve to trigger a tingling or a “pins and needles.” If the patient experiences either of these two sensations, they more than likely have CTS, especially if your physician rules out underlying health problems and wrist fractures.

Phalen test

Also commonly referred to as a Wrist flexion test, the Phalen test involves the physician holding the patient’s wrist in a flexed position for a set time. And if the patient starts to experiences numbness or tingling in their median nerve, they more than likely have CTS.

carpal tunnel syndromeWHAT TREATMENTS ARE AVAILABLE TO THOSE WITH CTS?

If you receive a diagnosis of CTS, several treatments can help ease stiffness, swelling, mobility issues, and many of the other symptoms commonly associated with the condition. Two of the most common physician-prescribed therapies used to treat CTS include cortisone injections and carpal tunnel release, a surgical procedure that is effective in relieving pressure on the median nerve. It is important to note that surgery is usually only recommended as a last resort as most patients tend to respond well to non-surgical treatments, which also includes the following home remedies:

Exercises

Doing CTS exercises is a great way to relieve many of the symptoms that you may be experiencing. With that, here are two that can start doing today:

  1. With your affected hand, make a fist and then slowly release it while pointing your fingers straight up. Ideally, you will want to complete five sets and ten repetitions for best results.
  2. Again, make a fist with your affected hand; however, this time, you will want to fan your fingers out as far as possible like you were opening an oriental fan. For the best results, you will want to complete five sets and ten repetitions.

Rest and ice

If your doctor diagnoses you with CTS, he or she will likely recommend rest. While it may not be possible for you to skip off the job to immobilize your wrist and hand, you can purchase a wrist wrap that helps the condition. You wear this device at work and while completing those repetitive tasks to help alleviate the swelling.

When you’re now wearing this device, you can apply ice to your affected area to help cool the burning sensation.

Over-the-counter pain relievers

A great way to combat stiffness, swelling, and pain associated with CTS is by taking over-the-counter pain relievers. Your doctor might recommend ibuprofen or acetaminophen. However, seek the correct diagnosis before starting this treatment.

WHAT HAPPENS IF YOU DON’T SEEK TREATMENT FOR CTS?

Generally speaking, over-the-counter pain relievers, coupled with CTS exercises, can go a long way toward easing your symptoms and may even reverse the condition. The same applies to surgery and cortisone injections. However, if you don’t seek treatment, things can quickly go from bad to worse. According to an article published by the Mayo Clinic, CTS can result in weakness and a loss of coordination in your fingers and thumb if left untreated, both of which can become permanent.

carpal tunnel syndromeFINAL THOUGHTS ON IDENTIFYING CARPAL TUNNEL SYNDROME

All in all, CTS can have a profound impact on your day-to-day life. That’s because it affects nearly everything that requires the use of your hands. Fortunately, the onset of CTS is very gradual. Therefore, you have enough time to implement some of the at-home treatments detailed in this article and even schedule an appointment with a physician before it gets worse.

8 Hemorrhoid Remedies Women Often Miss

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Are you struggling to cope with painful itching that comes from an ongoing battle with hemorrhoids?

The truth is, you don’t face this struggle alone.

Every year, doctors diagnose 10 million Americans with hemorrhoids. The condition is caused by swollen blood vessels in the anus and rectum. Notable symptoms include prolapse, itching, and pain during bowel release. Even though the situation is not fatal, it can be an annoying recurrent problem.

You’ll learn that there are two types of hemorrhoids: internal and external. The former develops in the rectum, while the latter forms on the anus. Since the condition is unpleasant, you can use the following tips to deal with your condition.

8 Useful Coping Strategies for Caring For Hemorrhoids At Home

1. Eat More Fiber In Your Diet

Medical research shows that foods rich in fiber can help you cope with hemorrhoids by making your stools softer and far more comfortable to pass. Some people find that a fiber-rich diet helps make bowel movements more comfortable. On the other hand, some people take fiber supplements.

Foods that are rich in fiber include:

  • Whole grain bread (wheat or oat)
  • Oatmeal
  • Prunes
  • Brown rice
  • Fresh fruits
  • Leafy green vegetables
  • Carrots
  • Broccoli
  • Beans
  • Flax seeds

2. When You Have To Go, Go

It is not unheard of for hemorrhoid patients to suppress their urge to go to the toilet either because they are busy or they don’t want to. Unless the situation demands it, never postpone going to the bathroom whenever you feel the sudden urge. Delaying bowel release worsens constipation and puts a strain on your hemorrhoid.

3. Elevate Your Legs When You Sit On The Toilet

When you sit on the toilet seat, your legs and abdomen create a 90-degree angle, which puts a severe strain on your bowel movements and increases the intensity of hemorrhoid pain. To ease the pain, you can raise your legs in front of you, onto a stool to make your legs bend up a little more. So that you don’t forget, you can make it a routine of yours to step on something during bowel discharge.

4. Take A Warm Bath to Soothe Hemorrhoids

According to research, if you take a warm bath 20 minutes after stool release, you can ease the discomfort caused by hemorrhoids. You can also add a scoopful of Epsom salt to the warm water to increase the effectiveness of the warm bath. Alternatively, there two ways you can do the bathing: take a sitz bath or a full-body bath. Since a sitz bath focuses on the inflamed area, you can do a session of 15 minutes 2 to 3 times a day.

5. Cold Compression

Interestingly, you can also use ice for hemorrhoids treatment. Take an ice cube and wrap it in a piece of cloth, then press it against the anus for 15 minutes to reduce the swelling caused by inflammation of blood vessels. Repeat the procedure several times during the recovery period for the best results.

6. Avoid Tight Clothing

Wearing tight underwear made from polyester is not suitable for your hemorrhoids treatment because it can lead to sweat and increased irritation – you may end up amplifying symptoms. Therefore, you are advised to wear loose-fitting cotton underwear to allow aeration and dryness of the affected area. An important point to remember is that washing your clothes with scented detergents and fabric softeners can also increase hemorrhoid symptoms.

7. Lubrication

If you want your stools to be extra soft and minimize pain during excretion, you can mix a tablespoon of mineral oil with yogurt or applesauce (if you are lactose intolerant) and drink it when you wake up or after you take lunch. However, be careful with this concoction; excessive intake of mineral oil can lead to oil leakage – some of it may not be completely digested and may pass directly through the anus.

8. Avoid Tissue Paper

The surface of most tissues is rough, and using them can aggravate the inflamed area. For this sole reason, you are better off looking for soothing wipes that won’t irritate the affected area. Select wipes with anti-hemorrhoid components such as Aloe Vera and witch hazel. However, not all ingredients are good, if the wipes contain alcohol or perfumes, avoid them since they can worsen your condition.

hemorrhoids

Learn 18 foods that can aid in healing hemorrhoids.

Final Thoughts On Treating Hemorrhoid Pain At Home

The above tips are related to dietary and lifestyle changes; therefore, make sure that you eat a balanced diet and engage add regular exercise to your daily routine. Examine how you live and make the changes that are most appropriate for you.

However, if you try the hemorrhoid relief procedures listed above, but the pain doesn’t go away, visit a physician for further diagnosis. For such scenarios, surgery might be the only way to get rid of the pain.

13 Ways A Bad Situation Can Help Transform Your Life

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Have you ever been in such a terrible situation that you thought your world was ending? It’s easy to feel that way sometimes. But did you know that a bad situation can be beneficial for you in the long run?

It’s true! There are so many ways that even the most awful of circumstances can make your life better. All you have to do is know about these methods and use them the next time things start going sour.

Here Are 13 Ways A Bad Situation Can Help Transform Your Life

1.    You Learn To Process Negative Emotions

Emotional repression and dysregulation are severe problems that many people don’t even realize they have! If you often take poor thoughts and feelings and shove them away into some far recess of your mind, you’re setting a ticking time bomb.

Those problems will either come back to haunt you when they overflow, or they’ll manifest by changing your behavior and state of mental health. But it’s not just that a lack of negative emotion processing reduces positive thinking – it can even shorten your lifespan.

When bad things happen to you, the only way to move on is by processing the situation. This allows for healthy self-reflection and pushes you to improve yourself often.

2.    You Learn Patience

In bad situations, you can do all you can to make them better – but then it’s all down to a waiting game. You learn how to hang in there, even when things feel impossible.

Patience is a virtue, and it’s also a valuable life skill. It teaches you to stop, breathe, and contemplate a situation instead of diving in impulsively. You can further hone patience by:

  • Practicing calming or relaxing forms of meditation or exercise
  • Forcing yourself to wait for certain non-crucial things
  • Paying attention to things that trigger your impatience

3.    You Learn Acceptance

The five stages of grief aren’t restricted to the loss of loved ones. Those stages, in general, are ones we all go through when attempting to process something negative. The stages are:

·         Shock And Denial

When something first happens, you may be unable to process what is going on, and it can feel unreal or impossible to believe.

·         Anger And Pain

The pain of being in your situation takes over you. To manage the pain, your mind defaults to anger.

·         Bargaining

You get lost in “what if” and “if only” statements.

·         Depression

You start to realize that there’s no easy way out of this, which makes you feel sad and hopeless.

·         Acceptance

You begin to understand the situation, and you sigh and accept that it’s happening to you.

Of course, the five-stages model is not the only one out there, and it’s not a concrete structure that you must follow. In fact, there are more positive alternatives to it. But the fact remains that bad situations can and will teach you about acceptance – especially in situations you can’t control.

4.    You Learn To Forgive

Bad situations can be eye-openers when it comes to forgiveness. You realize:

  • You forgive other people for what they’ve done. Moreover, you understand that they are complex individuals and that there are two sides to every story
  • You forgive yourself for “allowing” this to happen. Plus, you either realize it isn’t your fault, or you find the parts that are your fault and learn from them
  • You forgive the world for landing you in this situation; the world is not out to get you, and it has never been!

Of course, do note that forgiveness is not mandatory when it comes to others. You do not have to forgive someone for hurting you. However, learning the process of forgiveness can help you live a life with more positive thinking and compassion.

5.    You Learn Positive Thinking

What do you do when everything looks awful? You look for a silver lining. This is easier said than done, of course, but even the worst possible situation has something good you can take from it. For example:

  • The support of your friends or family
  • The evidence of your strength
  • The fact that you can learn from this bad situation

When you learn to look at the world in a positive light, automatically seeking out the good over the bad, you’re changing your mindset for the better!

6.    You Become Your Own Best Friend

In some cases, the worst situation means being totally, 100% on your own. It’s a terrible feeling, but it can still teach you new things and change your life.

When you only have yourself to rely on, you have two choices. You can continue to be cruel to yourself, thus removing your only form of support. Or you can be kind to yourself, bolstering your support, so you thrive.

Becoming your own best friend, and treating yourself the way you’d treat someone you care about, is a hugely positive step forward in personal development. It means that, even when you’re totally alone, you’ll be fine, because you still have yourself.

7.    You Find Out What You Can Control

There are many things in life you cannot control, and these may be the things that led to these “worst” situations. But what about the things that you can control?

The concept of taking control over certain life events and circumstances is known as self-efficacy, and it can prevent things from spiraling out of your grasp altogether. So take control of the small things and work your way up! You can start by:

  • Rearranging the furniture in your home
  • Taking up a new hobby
  • Changing your usual routine
  • Dyeing your hair a new color or getting a new haircut
  • Trying a new fashion style

8.    You Find Out What’s Worth It

Everything in life comes with a cost. Sometimes, it takes a truly bad situation for you to realize that something you’ve been pursuing is the wrong choice for you. Being in the worst situation teaches you what’s worth it and what isn’t.

This isn’t to say that you stop putting in effort or start giving up on everything. It just helps you shift your perspective so you can truly see what matters most to you and what has never been an important factor all along.

9.    You Realize You Can Overcome Anything

If there’s one thing a bad situation can do, it’s to show you your inner strength. Think about all the terrible circumstances you’ve gotten through and how you’ve managed to emerge unscathed. Doesn’t it feel good to know what you’ve overcome? Haven’t those things shaped the amazing person you are today?

That’s what these bad situations teach you. No matter how difficult or impossible it seems, you will get through it. Things get better, even when they feel like the absolute worst now. This type of awakening regarding your strength and capabilities will boost your confidence, transforming your life through positive thinking.

10. You Learn To Ask For Help

You can’t do everything on your own. Or, if you can, it may not be the healthiest or most positive way to go about it. It’s okay to need help, and it’s okay to ask for help. Other people can provide you with different perspectives that you may not be able to see.

Here are some ways you can ask for help:

  • Reach out to a friend or family member
  • Seek help from a therapist or counselor
  • Find support groups, whether online or in-person
  • Talk to someone you trust for advice
  • Ask for a deadline extension from a teacher, boss, or client

Learning to ask for help can dramatically change your life. This doesn’t mean you stop being self-reliant. It means you become secure enough in yourself that you’re comfortable seeking assistance when you need it. There are many things in life that are simply better together, after all!

11. You Can Learn Positive Coping Mechanisms

Yes, many people fall to negative coping mechanisms, like alcohol, drugs, or self-destructive behavior, to cope with hard times. But you don’t have to. You can learn positive coping mechanisms that will become entrenched in you. Before you know it, these mechanisms will be what you automatically reach for throughout the rest of your life.

Some examples of positive coping mechanisms are:

  • Meditation (especially mindfulness meditation)
  • Exercise (even simple, gentle kinds)
  • Expressions through art, like writing, painting, or singing
  • Watching movies or shows
  • Reading books
  • Pampering yourself with a self-care, DIY spa day
  • Cooking

12. You Learn Gratitude

Gratitude is a crucial trait in life. It helps maintain positive thinking and keeps you looking forward with compassion and acceptance. For quick ways to be grateful, you can:

  • Stop and think about aspects of your life that are wonderful
  • Compare your life now to life back in olden times
  • Consider all the ways things could be much worse

An even better idea is to develop a gratitude journal, where you write down a minimum of three things you are grateful for every day. Here are some examples of things you may be thankful for:

  • Clean water and food
  • Electricity, gas, and other utilities
  • A roof over your head
  • A job that pays the bills
  • Your education level
  • Good health
  • People who care about you

learn from past failures13. You Learn How To Do Better

One of the best teachers in the world is a bad situation. It can impart valuable knowledge to you that you will carry and utilize for the rest of your life. But it’s not always easy to collect and apply those teachings well. Here’s how to do so:

  • Look for three life lessons that you can take away from your bad situation
  • Find what life is trying to teach you
  • Decide how you can use this information to improve yourself
  • Develop a plan for using these lessons to be better
  • Vow to do better in the future
be optimistic even in bad situations

Read why being an optimist is vital to good health.

Final Thoughts On How A Bad Situation Can Help Transform Your Life

Life isn’t always rainbows and butterflies. You’re going to have ups and downs along the way. What’s important is that you don’t let those bad times define you and the way you live your life.

Instead of wallowing in misery whenever bad things occur, take your life in your own hands. Find the ways that you can become a better person through these negative circumstances. When you finally overcome the situation, you’ll be stronger, smarter, and much improved!

8 Health Benefits Of Yoga That Can Change Your Life

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We often hear about the wonders of yoga.  But with how much people rave about it, its benefits can seem exaggerated. Is it worth it? Are there really that many good results?

Surprisingly, even the most extreme accounts of yoga-based success aren’t too far fetched. In fact, this discipline promises countless different positive results. Even if you don’t receive all of them, you’re likely to benefit in several ways. This usefulness is due in part to the fact that it is an excellent form of physical activity, but also for its specific style of exercise.

So, what can you expect from practicing yoga?

Here Are 8 Health Benefits Of Yoga That Can Change Your Life

1.    Migraines

Every year, approximately 1 in 7 people in the United States will experience migraines. Though science classifies these headaches, they are much more severe and usually require medication-based treatment.

According to recent research, yoga can lead to reduced frequencies, intensities, and even pain levels of headaches and migraines. This relief may be because yoga can stimulate the vagus nerve in the body. And that links back to migraine reduction.

A 2007 study entitled “Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial” saw 72 migraine patients split up into self-care and yoga therapy groups. After three months, those who did yoga experienced significant reductions in the severity of their migraines.

In 2014, scientists published a study called “Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.”

This study found that among 60 migraine patients, those who did yoga experienced less frequent and intense migraines than those who went through conventional care.

2.    Cardiovascular Health

If your heart isn’t healthy, the chances are that the rest of your body isn’t healthy, either. The heart’s condition is crucial to your overall wellbeing. As such, a benefit for your cardiovascular system can easily be a benefit for your entire body.

Yoga has a positive effect on blood pressure and heart health, reducing cardiovascular disease risk. Research findings include:

One study from 2003 entitled “Effect of yoga on the cardiovascular system in subjects above 40 years” found that those aged 40 and over who continually and consistently practiced yoga for five years had a more positive pulse rate and blood pressure.

A 2009 study entitled “Beneficial effects of yoga lifestyle on reversibility of ischaemic heart disease: caring heart project of International Board of Yoga” indicated that among 113 heart disease patients, those who made lifestyle changes involving a healthier diet and one year of yoga experienced decrease by 26% of their body’s bad cholesterol content. 47% of the participants who did yoga also had their heart disease stop progressing.

Yoga can minimize stress, and according to a 2014 study called “Stress and atherosclerotic cardiovascular disease,” stress reduction and management can significantly reduce heart disease risk.

3.    Chronic Pain

Millions of people all around the globe deal with chronic pain, whether idiopathic or as a symptom of a disorder or disease like arthritis. Though there is a lot more research that needs to be done before any definitive conclusions regarding this problem can be done, a decent number of studies show that yoga can aid pain symptoms.

One study from 1998 called “Yoga-based intervention for carpal tunnel syndrome: a randomized trial” had 42 carpal tunnel syndrome patients split into two groups. One group received wrist splints, and the other did yoga. After eight weeks, they found that yogis had lower pain levels and increased wrist function.

A more modern study from 2005 entitled “Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study” showed that yoga could have positive effects on knee function. The practice successfully decreased levels of pain and widened physical motion in osteoarthritis patients.

4.    Balance and Flexibility

If you’ve ever tried yoga, you’ll know that it requires a significant amount of flexibility and balance. As such, it’s not difficult to imagine that if you perform poses that focus on these areas, you may be able to increase your balance and flexibility – and science supports this. Here are some research findings.

A study from 2014 called “Flexibility of the elderly after a one-year practice of yoga and calisthenics” involved 66 elderly individuals. They were split into groups and told to either practice calisthenics or yoga. A year later, the group that did yoga was a whopping four times more flexible than the other group.

In 2016, a study with the title “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes” was released. It revealed that after ten weeks of practice, a significant improvement in balance and flexibility could be seen among 26 male athletes of college-age.

There was also a 2013 study entitled “A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: a pilot randomized controlled trial”. This study found that older adults could experience bolstered mobility and balance if they performed this exercise.

5.    Depression

Yoga can reduce cortisol levels in the body. Cortisol is a stress hormone that, when produced in excess, can limit the production of the positive hormone serotonin. This is likely why yoga connects with the reduction of depressive symptoms.

Plenty of studies suggest that yoga boosts positive thinking and reduces the severity of depression. Those who practice it have often been found to have lower cortisol levels as well as lower adrenocorticotropic hormone (ACTH) levels. ACTH is a type of hormone that is typically responsible for cortisol production and release.

It is worth noting that yoga alone may not be able to treat severe depression adequately. It is, however, recommended alongside other forms of depressive disorder treatment, such as therapy or medication.

On that note, if a calmer activity isn’t your thing, plenty of physical activity and exercise options aid depressive symptoms. However, this particular practice has the most research put into it. Therefore, this might be the most reliable option.

6.    Anxiety

Many people who practice this ancient exer ise likely associate it with serenity or peacefulness. Though it seems like a bit of a cliché, there’s a lot of truth to that. In fact, there are plenty of individuals who use yoga as a tool for managing anxiety, with excellent results for positive thinking.

Research seems to agree, too. A study published in 2009 with the name “Effects of yoga on depression and anxiety of women” revealed that women who practice yoga classes two times every week wind up experiencing decreased anxiety. (However, this study was tiny with just 34 participants.)

But it’s not just “ordinary” anxiety that yoga may help. Trauma-based anxiety from post-traumatic stress disorder, or PTSD, can also be aided by yoga. According to 2014’s study “Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial,” more than half of women with PTSD who do yoga once a week wind up no longer meeting the minimum criteria for PTSD at all.

anxiety and yoga7.    Inflammation

Inflammation is a complex subject. On the one hand, it triggers to help heal the body. On the other, chronic inflammation in excess is likely to lead to a wide range of conditions, including:

  • Cancer
  • Heart disease
  • Diabetes
  • Polycystic ovary syndrome
  • Bowel disease

Doctors use inflammatory markers of all kinds to detect excess inflammation. And, they use the indicators to conduct research linking inflammation to practicing this exercise.

One study conducted in 2015 and called “Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise” took 218 individuals and split them into groups. One group did not do yoga, while the other group consisted of regular yoga practitioners.

After performing strenuous and moderate physical activity, designed to put the body under stress, those who did yoga often had fewer inflammatory markers. However, this may be due to their overall fitness level.

Scientists published another study in 2014 on breast cancer survivors. Titled “Yoga reduces inflammatory signaling in fatigued breast cancer survivors: a randomized controlled trial,” it revealed that these cancer survivors would experience fewer inflammatory markers after practicing yoga for 12 weeks.

8.    Sleep Quality

Many, many things result when you have a poor quality of sleep. Indeed, the condition can affect your entire body and increase the risks of:

However, studies indicate that this exercise may be capable of improving sleep and treating insomnia.

In 2014, the study “Effects of Hatha yoga and Omkar meditation on cardiorespiratory performance, psychologic profile, and melatonin secretion” was published. It showed that yoga could boost the production of melatonin, a hormone that regulates the sleep-wake cycle. Do note, though, that more research is needed before this is definitively confirmed.

A 2005 study entitled “Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population” took 69 participants of senior age and divided them into three groups. One group received an herbal infusion, another practiced yoga, and the final was a control group. Those doing yoga were able to sleep faster and longer, allowing for a more well-rested feeling come morning.

Patients with lymphoma are less likely to experience disturbances while they sleep. Additionally, they may also have longer and more positive sleep overall. This is according to the 2004 study “Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphoma.”

Of course, it is worth noting that many kinds of exercise can help you fall asleep more quickly as you are burning calories during the day as you go. As such, if you are dealing with insomnia and don’t want to do yoga, and kind of physical activity will likely help you to some degree.

benefits of yogaFinal Thoughts on Adopting Yoga Into Your Life

Yoga is an excellent form of exercise. It is gentle yet challenging and promises plenty of benefits, with many personal accounts of positive results from around the world. Although many people make fun of it, its ability to bolster health makes it a worthy endeavor. If you’ve never tried it, why not give it a go? You never know – it might just change your life!

10 Books That Have The Power To Transform You

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The right words, written by the right person, and read at the right time, has the power to transform the essence of who we are. If you’re seeking wisdom, check out these ten books.

Ask yourself: Why do I read? For two reasons: entertainment and knowledge. While the former can help us to forget our problems, the latter can help us to overcome them. While education is not necessarily wisdom, it can be that, which is one big reason why reading is so empowering.

We’ve got a long list here, so let’s get right to it. If you are interested about African-American heritage, you may want to consider reading Black Empowerment Books.

Ten books that have the power to transform any area of your life:

1 – Happiness – 10% Happier by Dan Harris

“Make the present moment your friend rather than your enemy. Because many people live habitually as if the present moment were an obstacle that they need to overcome to get to the next moment.”

Dan Harris is a co-anchor of the show Nightline and a prolific, well-respected host and reporter for various other programs. Harris suffered a nationally-televised panic attack while hosting Good Morning America that convinced him that some serious changes were needed.

Like many who eventually found peace of mind, Harris discovered that it was his mind that was the cause of his problems. More specifically, the constant voice in our head that never shuts up. Eventually, Harris found that meditation was the answer.

Harris’s account of his plight and his surmounting of it is frank, honest, and witty. Partly spiritual, partly practical, this book will help us become happier, a little bit at a time.

2 – Career/Job – So Good They Can’t Ignore You by Cal Newport

“…the happiest, most passionate employees… are those who have been around long enough to become good at what they do.”

In his smart, counterintuitive style, Newport makes it clear that he’s not a fan of omnipresently and cliche advice of “Just follow your passion.” Passion, Newport argues, is not the cause but the effect of doing good work.

Which is good for us, considering that most people don’t like their jobs. While some of us no doubt have a good reason for such disdain, Newport essentially warns again heading out for greener pastures too soon.

Instead, says Newport, the goal is to work on improving your skills, becoming good at what you do, and letting the passion come to you.

3 – Finances – The Millionaire Next Door by Thomas Stanley

“Wealth is often the result of a lifestyle of hard work, perseverance, planning, and most of all, self-discipline.”

Books that write about the mindset of millionaires and billionaires tend to be both abstract and fantastical as opposed to concrete and practical. Stanley’s book is solidly in the latter category – and he backs it up with meticulous research.

For example, Stanley details the seven common characteristics of American millionaires – 80 to 85 percent of whom are self-made – as:

  1. Living well below their means.
  2. Efficiently allocating their time, money, and energy.
  3. Valuing financial independence over displays of social status.
  4. Not receiving “economic outpatient care” from their parents.
  5. Requiring the economic self-sufficiency of their children.
  6. Being proficient in targeting market opportunities.
  7. Choosing the right occupation.

4 – Relationships (Cordial) – How to Win Friends and Influence People by Dale Carnegie

“By fighting, you never get enough, but by yielding, you get more than you expected.”

Dale Carnegie’s bestselling book is the literary gold-standard of how to improve relationships. But it doesn’t stop there, as Carnegie convincingly writes that, by improving how we interact with people, we also expand our influence in any situation.

The genius of the work is that Carnegie teaches us how to apply his core lessons to nearly every conceivable social interaction, including the workplace. In other words, this book is a must-read for anyone who seeks to improve their social abilities for any (genuine) reason whatsoever.

5 – Relationships (Marriage) – The Seven Principles for Making Marriage Work by John Gottman, Ph.D.

“Friendship fuels the flames of romance because it offers the best protection against feeling adversarial toward your spouse.”

John Gottman, a.k.a. “The Marriage Whisperer” is the relationship expert of our times. He (gracefully) dispenses with the mushy lovey-dovey-but-ultimately-worthless nonsense that makes up so many “relationship” books on today’s bookshelves.

Instead, Gottman approaches marriage with a sense of compassion backed up with solid research on what actually makes a marriage work.

6 – Relationships (Dating) – Real L0ve: The Art of Mindful Connection by Sharon Salzberg

“I have never believed that you must completely love yourself first before you can love another … But it’s hard to sustain [this] love … until we have a sense of inner abundance and sufficiency.”

Sharon Salzberg, whose name is usually associated with meditation and mindfulness, wrote this dandy of a book on how engaging the present moment can assist anyone in finding and nurturing loving relationships.

Ms. Salzberg focuses her efforts throughout this book not only on guiding principles but in leading the reader through mindfulness exercises and meditation techniques based on loving-kindness.

7 – Spirituality – The Power of Now by Eckhart Tolle

 “The only thing ultimately real about your journey is the step that you are taking at this moment. That’s all there is.”

While there are many brilliant and potentially lifechanging spiritual books, Tolle’s ‘The Power of Now’ stands above all. It does so by explaining, very simply, the essential problem that leads to all unhappiness: the inability to be present.

But Eckhart Tolle goes far beyond this basic observation by masterfully weaving a convincing work of self-discovery and – in many readers’ opinions – ultimate truth. Tolle’s book is entirely capable of upending any and all misplaced narratives around life’s purpose.

8 – Productivity – Deep Work: Rules for Focused Success In A Distracted World by Cal Newport

“Clarity about what matters provides clarity about what does not.”

Cal Newport not only writes about living a productive life, he, well, lives it. He became the youngest tenured professor in MIT’s history in his mid-30s. He’s written books that have had as much impact on casual readers as his academic papers have had on the field of computer science.

At its core, Deep Work is all about focused concentration and the rewards thereof. For, as Newport clearly implies, few people are willing to do any semblance of deep work. Those who do are rightly rewarded and enjoy a greater sense of meaning.

9 – Health and Nutrition – How Not to Die by Michael Greger, M.D.

“When the Dalai Lama comments about your book, you know that you’re doing something right.”

While a relatively recent book (published in 2015), Dr. Greger’s work may be the most important concerning the role of food in preventing and counteracting disease. A topic that has become almost taboo with the proliferation of – and our overreliance upon – prescription drugs.

Additionally, the timing of this book could not be better. Especially considering that we in the West are contending with skyrocketing numbers of hypertension, obesity, stress levels, and other life-threatening conditions.

Among the contents, Dr. Greger writes about “How Not to Die From”: heart disease, lung diseases, brain diseases, digestive cancers, infections, diabetes, high blood pressure, liver diseases, blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer, and Parkinson’s Disease.

 Dr. Greger also lists off his “daily dozen” of essentials, including beans, berries, other fruits, cruciferous vegetables, flaxseeds, nuts and seeds, herbs and spices, whole grains, healthy beverages, and exercise.

books10 – Inspiration – Man’s Search for Meaning by Viktor Frankl

“Everything can be taken from a man but one thing: the last of human freedoms – to choose one’s attitude in any given site of circumstances, to choose one’s own way.”

This classic needs no introduction.

Viktor Frankl was an Austrian Jew who survived internment in four different concentration camps over three years in Nazi Germany. Frankl chronicles his experiences as a prisoner, including the imprisonment and murder of his pregnant wife, his parents, and his brother.

Despite the horrific circumstances in the concentration camps, Frankl committed to living as fully as possible. To do so, Frankl often consoled his fellow prisoners, serving as a confidant and friend in times of both tragedy and relative peace. He would resort to humor in an attempt to lift his fellow prisoners, who were often suicidal and in the grips of angst, depression, and fear. Frankl, a trained neurologist, and psychiatrist would often use his self-designed therapeutic techniques in these interactions.

Frankl cemented his legacy upon his release. Included in his writings is his psychoanalytic theory of Logotherapy, which theorizes that meaning and a sense of purpose are integral to wellbeing and happiness.

12 Plantar Fasciitis Symptoms to Never Ignore

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Plantar Fasciitis is a common condition that affects both avid athletes and the average person. While most of us never give a second thought to the health of our soles, the reality is that many of us are a few missteps away from experiencing this condition in your heels.

Plantar Fasciitis vs. Heel Spurs

While issues with the plantar fascia are common amongst runners and other athletes, this is a condition that can affect anyone. Often called “runner’s heel, this common affliction causes pain in the sole of an individual’s foot. This condition is named for the plantar fascia, the tissue found where the sole attaches to the heel bone and develops as a result of running, walking, or similar activities that aggravate the plantar fascia.

As this condition can be particularly distressing, it is often confused with a common symptom known as heel spurs. While a heel spur can occur as a result of issues with the plantar fascia, they often develop on their own, independently of this condition.

These spurs occur as a result of calcium deposits growing between one’s the arch of your foot and your heel. The symptoms of heel spurs are quite similar to conditions affecting the plantar fascia, making it easy to confuse the two. Symptoms of a heel spur typically include a sharp pain during the morning, dull aching in the feet throughout the day, swelling and inflammation in the heel, radiating heat from your heel, a visible bone-like protrusion under one’s heel, and a point of tenderness towards the bottom of the heel. It’s best to consult a doctor to differentiate between issues with the plantar fascia and heel spurs.

Symptoms of Plantar Fasciitis

While pain in your feet can have a variety of causes, don’t rule out problems with your plantar fascia. If you’re concerned about the health of your feet, consider the following symptoms:

1. You Feel Early Morning Pain

One of the most telling signs of this condition is feeling pain in the early morning. This common sign of this condition starts with a sharp pain as soon as you wake up.

This aching or throbbing pain begins in the foot and often called “first-step pain.” During the night, you’ll likely feel some relief from being on your feet throughout the day. However, when you first get moving again in the morning, you’ll be revisited by the agonizing pain of this condition. The pain in your heels will begin again after long periods of being stationary after sleeping, sitting at a desk, or watching a movie.

2. You’re Experiencing Foot Pain Throughout the Day

Most individuals with this condition will experience pain during the early morning. However, a hallmark symptom of this condition is that the pain won’t subside throughout the day.

Though the morning will bring an onset of new pain, this condition will eventually heal. The pain will lessen over time, but it’s essential to seek treatment for your plantar fascia to make sure your feet heal properly.

3. Your Knees Are in Pain

Though many associate this condition with pain in the feet, this isn’t the only place that you’ll experience pain. Beyond the pain you may be experiencing in your feet, consider your knees as well. After experiencing consistent pain throughout your feet, you may begin to walk differently to accommodate the pain you’re experiencing. With a change in your gait, you may inadvertently put yourself in even more pain.

This condition can cause you to add pressure to your knees as you walk incorrectly to alleviate the pain in your feet. This incorrect gait will eventually lead to knee pain, resulting in achy knees from the rest of the day.

4. Your Hips and Back Hurt

In addition to the pain felt in your feet and your knees, you may experience pain in the rest of your body as well. With bad knees and a poor gait, your plantar fasciitis can easily lead to pain in your lower back and hips. Though the condition may be the root of the issue, your other pain will soon become an overwhelming issue as well.

5. You Have Trouble Walking Due to Painful Feet

Another clear symptom of this condition is the pain you’ll experience when walking. If you’ve frequently felt pain in your feet and often experience issues when walking, you’re likely experiencing symptoms of this condition. Until you’ve been adequately treated, avoid walking for long periods as this will only aggravate the pain you’re feeling.

The best approach to take at this time is to spend as little time on your feet as possible. Doctors share that taking care to walk in small doses is one of the more effective ways to heal plantar fasciitis. This

6. You Feel Pain After Physical Activity

Though there are specific times in the day that the pain from this condition will be more pronounced, these symptoms can be felt at other times as well. This condition may present itself following long periods spent exercising, walking, or standing.

While you may not realize this pain is related to your condition, any tears in your plantar fascia will result in a painful experience during whatever activity you are performing.

7. You Have Tenderness in the Heel

Tenderness is another common symptom associated with this type of condition. In addition to any sharp pain that you’ll feel in your toes or heels, you’ll likely experience swelling or tenderness in the area as well.

This tenderness is often felt in the heel area and will typically be warm to the touch. If you’re feeling any tenderness in this area, it’s time to contact a medical professional to address your current condition.

8. You’re in Pain After Climbing the Stairs

It’s clear that standing and walking on your feet can easily aggravate the plantar fascia. While it won’t be clear that you have this condition if you feel pain during such activities, pain after climbing the stairs is often a result of having issues with one’s plantar fascia.

9. You Feel Extra Stress on Your Feet When Walking

Depending on the shape of your feet and the way you walk, some you may be more prone to experiencing this condition than others. High arches and flat feet are two factors that can significantly impact whether or not an individual will experience this condition. These factors will affect the way each foot bears your weight, putting extra stress on the plantar fascia in your feet.

10. You Experience Pain Towards the Bottom of Your Feet

Though heel pain is commonly associated with this condition, this isn’t the only symptom. Pain towards the bottom of one’s foot is another result of problems with the plantar fascia. The pain felt with plantar fasciitis can also occur where the heel and the arch of the foot meet or anywhere on around the sole of your feet.

To determine whether or not the pain you’re feeling in your feet is indicative of this condition, it’s essential to consult with a doctor to properly asses your problems. A doctor will observe your range of motion and examine any pain and inflammation to arrive at a diagnosis. In some cases, a doctor will also perform an x-ray as well to eliminate the likelihood of a stress fracture.

11. You Developed Heel Spurs

A heel spur can develop in various areas of the feet as a result of stress. This bone-like growth develops at the point in which the plantar fascia and the heel bone attach and is a sign of abnormal tension in the foot structure and your plantar fascia. If you’re experiencing pain in your heels or at the bottom of the feet as a result of heel spurs, you may likely have a problem with your plantar fascia.

Though individuals with heel spurs may experience pain, the spurs can work in tandem with other heel pain. These spurs can shape up either hooked or pointy. This outgrowth of heel spurs extends from beneath the heel toward the arch of the foot.

Though many people with plantar fasciitis have a heel spur, they can be separate conditions. This condition will increase an individual’s risk of getting a heel spur. Besides, they often occur in an individual that already has this condition. Thus, if you’ve discovered you have a heel spur, it is quite likely you have this a problem with your plantar fascia as well.

12. You Experience Difficulty Running

While certain, sharp pain may be a tell-tale sign of this condition, many avid runners miss the earlier signs and symptoms. While this condition is common in runners, few people connect the dots between the pain in their feet and this type of situation.

Often, runners will experience difficulty or pain, but continue to run anyway. Should you continue to do this without first treating the condition, you’ll only aggravate your plantar fascia.

Doctors typically recommend reducing the strain on one’s plantar fascia by reducing activities like running or walking barefoot. Additionally, taping the plantar fascia is a conventional treatment for this condition. If you’re experiencing significant pain before or after a run, be sure to contact a medical professional to assess your situation.

plantar fasciitisFinal Thoughts on Recognizing Plantar Fasciitis

Don’t make the mistake of ignoring the pain in your heels. If the plantar fascia in your feet is affected, it won’t be long before these other symptoms take hold as well.

Promote positive health practices by keeping an eye out for the aforementioned symptoms. By carefully monitoring the health of your feet, you’ll be better able to enjoy a healthy and happy future overall.

5 Habits to Optimize Your Brain

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The brain is our most precious possession. Without it, we couldn’t think, feel, or act. The brain is what permits us to communicate, make decisions, and plan. It’s what makes us, well, us.

In short, the brain is irreplaceable.

But the harsh truth is that many of us don’t think much about our brain until something goes wrong.  We can’t see it or feel it, and despite being the center of our sense perceptions, it is by itself imperceptible. It gets much less attention than, say, the heart (which is perceptible via feeling.)  As a result of these qualities, we sort of take the brain for granted.

This indifferent attitude towards our gray matter at least partially explains the atrocious habits that entrap so many.

Despite the adverse effects of these habits on the brain, millions of people insist on binge-watching T.V. and movies, smoking, drinking alcohol to excess, eating poorly, being sedentary and lazy, and ignoring exercise and proper sleep hygiene.

Fortunately, the brain is an incredibly resilient organ. We can modify our bad habits or – even better – replace them with positive ones. This is the main topic of the article.

First, let us discuss the basics of neuroplasticity.

What is ‘Neuroplasticity?’

“Everything having to do with human training and education has to be re-examined in the light of neuroplasticity.”

~ Norman Doidge (Source)

Neuroplasticity is a combination of two words: neuro, “relating to nerves or the nervous system,” and plasticity, “the quality of being easily shaped or molded.” The term neuroplasticity, therefore, means the moldability or malleability of the nerves in the brain.

What changes in the brain?

As mentioned, it’s the nerve cells (neurons) of the brain which are capable of changing. The factors that stimulate such changes can be behavioral, biological, or environmental in nature. For example, the neuronal structure can alter due to trauma (environmental), disease (biological), or chronic stress (behavioral).

A critical part of neuroplasticity is a process called synaptic pruning. Synaptic pruning is the elimination of extra synapses – junctions between neurons – that occurs naturally when brain structure alters. This process occurs most rapidly between early childhood and adulthood and is crucial for more efficient brain function. For example, synaptic pruning enables to learning and retainment of new and complex information.

Habits to Avoid

The crux of this article – five habits that promote brain optimization – do little good if we retain bad habits. Briefly then, let’s discuss some of those behaviors that are counterproductive to brain health.

1 – Poor sleep hygiene.

Spending too much time on your smartphone, staying up too late, and drinking alcohol or caffeine, or having an erratic nighttime schedule will almost always lead to poor sleep. Proper sleep is crucial for the elimination of toxins, the consolidation of memories, and other essential neurological functions.

2 – Social isolation

Yes, introverts; this also includes you us. Too much isolation, especially to the point of loneliness, can be harmful to the brain.

Studies show that social connections are integral for a healthy and happy mind. So, if you start to feel cut off from the rest of society, pick up the phone or pay someone a visit. Spending too much time in the dark – another favorite activity of us introverts – may also contribute to depression.

3 – Bad diet

Regions of the brain correlated to learning, memory, and mental health, are smaller in people who eat disproportionally-high amounts of junk food. Overeating – even healthy foods – can negatively impact cognition and brain development. Foods such as burgers, chips, fries, and soda are all culprits. Foods conducive to the preservation and optimization of brain function include dark green/leafy vegetables, berries, nuts, and whole grains.

4 – Sedentariness/Laziness

An inactive lifestyle is linked to multiple health conditions, including dementia. While many of us exercise with the goal of physical gains, moving our bodies is also a powerful brain enhancer. At least 30 minutes, three times per week of moderate exercise is recommended.

5 – Loud music

Per WebMD, “With your earbuds at full volume, you can permanently damage your hearing in only 30 minutes.” Worse, hearing loss as we age is linked to the disintegration of brain tissue and even dementia. Experts recommend that we listen at no louder than “60% of your device’s maximum volume.”

5 Habits that Optimize The Brain

Now that the yucky stuff that hurts our brain is out of the way, let’s get to how we can optimize our grey matter! Here are 5 science-based habits that optimize the brain.

1 –  Get quality sleep

Okay, so we’re going to tackle the most obvious stuff first (and second.)

First and foremost, make sure that you get both the quality and quantity of sleep you need. This often requires that we “repair” our nighttime habits. Per the National Sleep Foundation (NSF), here are a few healthy sleep practices:

– Avoid over-napping, especially in the afternoon.

– Don’t drink alcohol or caffeine, or overeat at night.

– Ensure that your sleeping environment is comfortable. This includes both your room and bedding (mattress, pillows, etc.)

– Get up and go to bed at the same time every day, including on the weekends.

– Have a relaxing bedtime “ritual,” which involves any relaxing, regular activity before bed. (No smartphones.)

2 – Get regular exercise

“Okay, Captain Obvious.”

Okay, fair enough. But do you know why good advice is repeated to the point of monotony? Because people keep ignoring it.

Anyways, exercise improves blood and oxygen flow to the brain and wards of dangerous (even debilitating) brain disorders. Regular exercise is also linked to an increase in the volume of the hippocampus, a region of the brain associated with learning, memory, and motor skills. Exercise also facilitates the release of body hormones, a process that is conducive to the growth of new neurons (yay, brainpower!)

habits to lower alzheimers risk

Learn what habits can help you lower your risk of developing Alzheimer’s Disease.

3 – Learn to Juggle

Okay, now we’re getting to the fun stuff! It turns out that taking on juggling can stimulate neurogenesis (neuronal growth) in certain parts of the brain, specifically, the areas implicated in motor and visual activity.

In a study published in the journal Nature Neuroscience, researchers from the University of Oxford used a specialized functional magnetic resonance imaging (fMRI) to study for changes in the brains of new jugglers. For the first time, the researchers were able to show changes in the brain’s white matter from a training intervention.

“We have demonstrated that there are changes in the white matter of the brain – the bundles of nerve fibers that connect different parts of the brain – as the result of learning an entirely new skill,” notes Dr. Heidi Johansen-Berg of the clinical neurology department at Oxford.

White matter differs from the more-well-known grey matter. The former is comprised of long nerve fiber clusters that conduct electrical signals across different brain regions. The latter is made up of the neuronal bodies responsible for the heavy computation and processing in the brain.

4 – Learn something new every day

You don’t have to juggle to build your brainpower. Any activity that requires processing will do the trick.

However, the most beneficial activities appear to be the ones that require a high level of concentration. Norman Doidge, in his book “The Brain That Changes Itself: Stories of Personal Triumph from the Frontier of Brain Science,” says, “Not all activities are equal … studying a musical instrument, playing board games, reading, and dancing” appear to benefit the brain most, especially when it comes to warding off dementia.

Learning a second language has also shown to be a brain booster. Per a study published in the journal NeuroImage, three months of intensive language learning increased the volumes of several brain regions, including the hippocampus.

brain

Learn about the new hologram device that can project images to your brain.

5 – Practice mindfulness

Quite simply: there may not be a better brain exercise than mindfulness meditation. Several thousands of studies have established that the ancient Buddhist practice – often converted into a secular form – improves just about every known cognitive function.

In a recent study published in the journal Nature Human Behavior, researchers from the University of California-San Francisco analyzed the effects of 20- to 30-minute meditation sessions on 59 participants. The research team found that the program drastically improved both attention span and sustained attention.

“Not only do you learn how to maintain focus on your breath,” says senior author Adam Gazzaley, a professor of neurology, physiology, and psychology at UCSF, “but you are also required to introspect on how well you’re able to do that. We believe that’s part of the active ingredient of this treatment.”

5 Ways to Stay In The Now

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The idea of living in the now seems so contrary to what we learn about life.  Our parents and teachers taught us to “plan ahead,” “think of your future,” and “predict future consequences of your actions.”   Alternatively, we are also advised: “learn from your past,” “don’t repeat past mistakes,” and “remember where you came from.” So what does ‘stay in the now’ actually mean?

In a nutshell, it means don’t give in to your base instincts by chronically living in the past or stressing about the future. Staying in the now is about seeing things as they are right this second, minute, or hour.  It’s about learning to enjoy, relax, and to know the truth of where things are in your life.  While that may be a struggle for yourself and many others, here are five ways to stay in the now.

Release your past to be you now

Our brain is designed to keep us safe and to find answers to any problem that potentially threatens that safety.  When we continually think back to events in our pasts, we are conjuring up old emotions, possibly even exaggerating how they felt at the time.  The more frequently we do that, the more we program our brain to find a solution to what happened in the past.  This cycle creates an endless loop because the past is done.  There is no physical action on your part that can undo what happened in your past.

By reliving events from your past, you fail to see how your present isn’t the same.  You have programmed your brain only to recognize events that are similar to your history.  For example, if in your childhood, you felt alone, sad, not good enough and unloved, then you will only see things in your present that reflect that.  One stranger having a bad day and telling you something negative about yourself will affect you more than the coworker who complimented you on a job well done.

Children initially feel emotions in the old brain, the portion that is all about survival.  We need to be able to move them to our advanced brain and be able to cognitively recognize where we are reacting out of a sense of survival from fear that no longer applies.  We need to be able to realize that the current situation is not the same as the past one.   In the present, we have power, control, and the ability to make choices that better reflect who we are now.

How to move past your past

Sorting your emotions of the past is essential and a necessary part of pulling up that anchor so you can move forward.  It is not intended to be a lifestyle.  Life is going on all around you and is happening to you, with, or without, your active participation.  Learning to put your past in perspective is essential to your growth and to who you become moving forward.

Getting to that point may require therapy, journaling, talking with close friends or family, or even addressing things with the individual who hurt you.   The sooner you can accept your past and let it be where it belongs, the sooner you can see how your life truly is now.

Make plans for the future while living today.

Remember being told in high school to plan your future?  Where are you going to college?  What degree do you want to get?  What type of job or career do you want?  Make sure and save 25% of your income for your first house, your children’s education, and your retirement.

From as early as grade school,  we are taught to think future-forward.  Always focus on getting to the next milestone you were expected to be excited about.  After that, then it was to plan promotions and raises, marriage, children, and so much more.  We work so hard to get to future achievements that we can’t even see the joy and happiness in the now.   We have taught ourselves that satisfaction is always the next milestone.

Focusing on the future and making it the time you will be happy is as pointless as living in the past.  Time operating as a continual flow works against you.  When you have achieved a milestone, you are in the now, not in the future.  When you are still only focused on the next benchmark in the future, then technically nothing worth happiness ever happens because the future is always one step ahead of you.  You have created the same tunnel vision associated with living in the past, but the spotlight is ahead of you to a time that you will never catch up to.

Making plans or goals is a good thing.  It is what keeps us moving forward in progression and growth.  Yet, those plans or goals still require action now that we must take.  That action needs to be recognized in the now to take the next step.

Staying in the now

Staying in the now doesn’t mean you don’t make plans for the future or reflect on what has happened in the past.  It means you see what is happening in your life at this very moment, this very hour and this very day.  It allows you to see your life more clearly and with more focus.  The spotlight isn’t shining behind you or in front but right on the events occurring.

What is happening in your life now may result from past choices. But how you react to them is now.  Being conscious of that is vital so that you respond accordingly.  This awareness can help prevent you from making past mistakes where maybe you reacted based on past experiences or projected into the future based on assumed variables that didn’t happen.  When you have a flat tire, do you return to the place you ran over the nail?  No.  Do you sit and hope that the gas station you were headed toward is going to show up to fix it miraculously?  No.

You assess what has happened and make choices now to alleviate the situation.  Maybe that is changing the tire yourself or calling a service to fix it for you.  That is how we need to address most things that happen in our lives as individual events occurring at this one moment in time.  The past or future has little relevance other than experience to know what to do and making a choice that won’t affect us poorly in the future.

How do we stay in the now?  We need to train our brains to focus and be attentive in the now.  That requires us to be in the now.  Here are five ways to stay in the now:

5 Easy Ways to Stay in the Now

  1. Meditation

Meditation trains us just to let thought flow in and flow out like our very breath. Most of the time, our thoughts are not there to stay.  They are momentary feelings, memories, lists, ponderings, dreams, or fantasies that we are creating.  Most have little to do with what we are doing at the time.  Meditation teaches us to understand that and just to let them flow while we instead focus on each breath we take as they occur now.

meditation

  1. Acknowledge your emotions

Improve your ability to acknowledge how you feel now. Often, we try to push aside tricky emotions.  We may deny them, lessen them, or tell ourselves we’ll deal with it later.  Take that moment to accept that you feel frustrated right now.  Once you have identified it, acknowledged its existence and the source, and then you can move on.  Feeling a certain way doesn’t mean you need to stay there.

  1. Be aware of events happening now.

Most of our day is spent being mindless or on autopilot.  We have driven to the grocery store a million times.  We have heard the endless chatter of our children at play for a few years.  Make yourself find something new in the old.

Seek it out.  Maybe on the way to the grocery store, you suddenly notice a new bench with an ad for a new store you didn’t know about. Perhaps you overhear your children mimicking you in one of their dolls or toys.  Nothing in life is a replica of each time we performed it.  Be aware of that.

  1. Take a walk outdoors.

Being in nature tends to put us in the now moment automatically.  Focus on the breeze as it brushes against your skin.  Feel the wet grass as it sweeps across your ankle.  Listen to the rustling of the leaves racing along the ground.   Paying attention to sights, sounds, smells, and textures will keep your mind attentive to the very moment.

  1. Practice mindful breathing.

Many different breathing exercises are great tools for you, depending upon your preference.  It can take just a minute or 10 minutes.  Most breathing exercises do incorporate breathing through your nose and out through your mouth.  Usually, you inhale for a count and then exhale for a count or two more than you inhaled.  It is even better if you hold your hand on your stomach near your diaphragm so you can feel how deep you are breathing.  This breathing calms anxiety, worries, and focuses your mind on just your breath.  You are only in this moment of breathing.

stay in the now and be happyFinal Thoughts on Your Option to Stay in the Now

Choosing to stay in the now is not about being impulsive, without plan or logic.  It’s about the exact opposite.  It’s about seeing events and people in your life just as they are right now.  This provides you with a focus and clarity not blurred by past or future thinking. There are more than five ways to stay in the now, but doing any one of these is a step toward being present now.

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