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Researchers Reveal How A High Fiber Diet Can Cure Depression

January 15, 2020 by Power of Positivity

We all know that a high fiber diet is a component that helps fight stomach issues, especially constipation. But did you know that it may have many other benefits, including helping with depression and other mental health issues?

Depression and depressive symptoms are experienced by a great many people around the world, and depression is the most common illness across the globe. The idea that the best treatment option for it is so simple and accessible is a great thought.

Fiber is found in many healthy foods, and links have been drawn between it and more positive mental health for years. But what’s the connection? And is it legitimate?

Researchers Reveal How A Diet High In Fiber Can Cure Depression

How High Fiber Can Cure Depression

The idea that a bad diet contributes to reduced positive thinking, worsened mental health, and increased depression risk is far from a new one. Though many mental health issues are exceedingly complex – too complicated for a diet to be the only cause – many experts have posited over the years that nutrition is as crucial to psychiatry as to any other bodily health concern.

The Studies on Depression and a High Fiber Diet

A study entitled “Exploration of the association between dietary fiber intake and depressive symptoms in adults,” conducted by researchers Xu H, Li S, Song X, Li Z, and Zhang D, found that fiber may be beneficial to depression. Their research used data from 2007 – 2014, taken from the National Health and Nutrition Examination Survey.

The data concerned 16,807 adults aged 20 years old and above. Dietary data was collected using two dietary recall interviews, each lasting 24 hours, and depressive symptom data was received with a Patient Health Questionnaire. They then evaluated data from different sources of fiber: cereal, fruits, and vegetables.

The study was able to conclude that the more fiber from any three sources was consumed, the lower the depressive symptoms associated, allowing for better positive thinking.

Dr. Joseph Finch and his team conducted a similar study in the UK. Knowing that they could still not definitively state that improving one’s diet equates to the reduction of depressive and anxious symptoms, they set out to find the answer for sure.

To find the answers, the researchers examined data from a whopping 46,000 individuals. Psychosomatic Medicine, a well-known journal, published the resulting research. They used a wide range of information found on many different electronic databases to look for randomized controlled trials that focused on the relationship between depression, anxiety, and diet.

Sixteen controlled trials were determined to be eligible, and these trials summed up 45,826 people’s information. Researchers then conducted analyses and found that all the possible dietary improvements proved to decrease depressive symptoms, though they did not affect anxiety.

The Study Results

This meant that fat-reducing, weight-loss, nutrient-rich, low-carb, and many different kinds of diets could all help depression. This indicates that severe, specialized, and invasive foods are unnecessary for aiding depressive symptoms.

The results also indicated that improved diet, mixed with exercise, could be a viable treatment for depression. Though it is unknown as of now, if they can be a complete cure, the high-fiber diets show promise in terms of moving towards a diet-based treatment plan for depression.

Foods High In Fiber

1. Avocado

Most fruits are packed with carbohydrates, but avocados are full of positive fats – as well as B vitamins, vitamin C and E, magnesium, and potassium. One hundred grams of avocado has 6.7 grams of fiber.

2. Artichoke

This nutrient-packed vegetable has an impressive 8.6 grams of fiber within every 100 grams. This means that just one artichoke can provide you with a whopping 10.3 grams.

3. Lentils

These low-cost superfoods have 7.9 grams of fiber in every 100 grams of them. Eating one cup of lentils, cooked, provides you with 15.6 grams of fiber, alongside many other nutritional benefits.

4. Chickpeas

Yet another superfood, this legume has lots of proteins and minerals, as well as a healthy dose of fiber. Eat a cup of them cooked to receive 12.5 grams of fiber, as 100 grams of chickpeas has 7.6 grams of the stuff.

5. Popcorn

When it comes to high-fiber snacks, popcorn takes the cake. There are about 14.5 grams of fiber in just 100 grams of popcorn. (Of course, go for air-popped options, not ones slathered in fat.)

6. Kidney Beans

These legumes are very popular for their high protein content and great nutritional value, and there are 6.4 grams of fiber in every 100 grams of them. Eat a cup of them cooked for 11.3 grams of fiber.

7. Oats

Oats are undoubtedly the best kind of grain food that you can eat with all their antioxidants, vitamins, and minerals. They also have something called beta-glucan, which has positive effects on cholesterol and blood sugar. In 100 grams of oats, you’ll get 10.6 grams – or 16.5 grams per cup!

8. Chia Seeds

You’ve probably heard a lot about chia seeds, and they are certainly worth the hype that the healthy community gives them. These tiny black seeds are packed with calcium, magnesium, phosphorus, and lots and lots of fiber. In 100 grams of chia seeds, there are a whopping 34.4 grams of fiber! That means in just one ounce of these dried foods. You’re getting 10.6 grams of fiber.

9. Almonds

These tree nuts are well-known for their nutritional value. They have lots of magnesium, good fats, manganese, vitamin E, and, of course, fiber. 100 grams of almonds hold 12.5 grams of fiber – or 3.4 grams in an ounce!

10. Split Peas

This food is made from the seeds of peas which have been dried, split, and peeled. 100 grams of them contain 8.3 grams of fiber, and if you have a cooked cup, you gain 16.3 grams of fiber.

Read to learn the research-proven benefits of a high fiber diet.

Other Benefits Of Fiber (Besides Fighting Depression)

1. Gut Health

There are ten times more bacteria in a human body than cells, and over 500 species of them are alive and well in your gut. Around 100 trillion individual bacteria live in your intestines, and while they’re beneficial for you, an imbalance of this bacteria can cause digestive issues.

When you eat other common foods like proteins, carbs, and fats, your body absorbs them before they can get to your stomach, leaving too little for the bacteria to feed on. Fiber, however, is not digested by the human cells before the gut, allowing gut flora to enjoy positive benefits from it.

This is because most of the body doesn’t have the necessary enzymes to digest fiber – but the gut does!

2. Heart Health

Studies indicate that consuming fiber on a daily basis can reduce heart disease development risk by an impressive 9%. This is with only 7 grams of fiber consumed every day.

Why does this happen? It is likely because fiber is able to absorb cholesterol that is in excess in your body’s system, thus bringing it out of your body before it gets the chance to settle in your arteries and clog them.

3. Blood Sugar

Foods that are high in fiber typically don’t have a very high glycemic index, especially when compared to refined carbohydrates. This means that fibers can be good for blood sugar, reducing the usual blood glucose spike that happens after meals.

It is worth noting, however, that experts believe this only applies to soluble fibers that are very viscous. Reducing refined carb consumption and eating more soluble fibers could help you prevent excessive blood glucose spikes.

4. Cancer Risk

Colorectal cancer is one of the most fatal cancers on the planet, with it being responsible for the third most deaths from cancer. Numerous studies have been able to find links between high fiber-rich food consumption and reduced risk of cancer.

Of course, it is tough to isolate the fact that healthier foods, in general, reduce cancer risk, and healthier foods tend to be higher in fiber. Whole grains, fruits, and vegetables are all known to reduce the risk of cancer. As such, it may not be fiber itself that is causing the reduced risk, but healthy diets in general.

5. Weight Loss and Maintenance

Some types of fiber can naturally reduce your appetite due to the fact that they promote feelings of satiety. This means you’ll eat less than usual, allowing for weight loss. This is because fiber absorbs water in the intestine, which reduces the rate of nutrient absorption. Soluble fibers work best for this purpose, while other kinds may not work at all.

Fiber can also help with weight maintenance. Overweight individuals tend to eat less fiber than those who are of a medically “normal” BMI, and there is some evidence that soluble fiber may reduce the risk of fat gain.

6. Bones

A kind of soluble fiber known as prebiotics helps to boost mineral bioavailability, allowing your body to make better use of calcium and other similar minerals. This can help your bones maintain their density.

You can commonly find prebiotics in soybeans, oats, asparagus, wheat, and leeks.

7. Live Longer

According to studies conducted by the Harvard School of Public Health, if you eat more whole grains and cereals rich in fiber, you have a 17% and 19% lowered risk, respectively, of passing away for any reason at all.

Learn the surprising connection between saffron and depression.

Final Thoughts on Controlling Depression with a High Fiber Diet

So, does a diet high in fiber cure depression? That remains to be seen, as more studies are needed in order to determine this for sure. However, one thing that remains scientifically accurate is that diet plays a crucial role in all aspects of health, including mental health. A good diet will have positive effects on you, even if it just alleviates some symptoms.

However, it is worth noting that you should speak to a doctor if you experience depressive symptoms, especially if they are interfering with your everyday life. Diet alone, especially when not specially curated, will likely not be able to change everything on its own.

As such, don’t be afraid to reach out for help if you find that depression is taking too much of a toll on you. Therapy, medication, and other treatment options can help you – at least until scientists know for sure what the connection between fiber and depression is.

Psychologists Reveal 12 Symptoms of Schizophrenia

January 15, 2020 by Power of Positivity

Schizophrenia is one of the most challenging mental disorders that makes it difficult for a person to understand what is real and what is not. They may not be able to think clearly, relate to others, manage emotions, or perform normal everyday functions. The most common type of this disorder is known as paranoid schizophrenia. With this mental illness, these individuals may see or hear things that are not actually happening, or they may complain of constantly being watched.

Psychologists have different therapeutic ways to treat schizophrenia, which include psychotherapy, psychosocial therapy, cognitive behavior therapy, and social skills training.

By understanding the symptoms of schizophrenia, loved ones may be able to prevent sufferers from hurting themselves, which includes drug abuse, alcohol abuse, suicide, and other issues caused by hallucinations. Here are 12 symptoms to look out for, according to psychologists.

Positive Versus Negative Symptom Classifications

Psychologists categorize symptoms into positive and negative categories.

Positive symptoms are those that are not seen in a healthy mind, and they may lose touch with reality.

On the other hand, negative symptoms occur when the illness disrupts normal behavior or emotions. These may be more difficult to notice because they appear as depression or even attention deficit disorders.

1. Hallucinations – Positive Symptom

Have you noticed the person is suffering from hallucinations? This means that they are seeing or hearing events, people, or things that are not actually real. For the person with schizophrenia, the hallucinations appear to be real, and they do not know the difference. They may hear voices or see people who do not exist.

2. Delusions – Positive Symptom

Separate from hallucinations, a delusion is a belief that is not real. Schizophrenic patients often believe they are being watched, harassed, harmed, or followed. They may believe in delusions of grandeur, such as that they are a god or superhero with exceptional abilities. They may also believe that they can see the future or that someone is in love with them them when they have never met the person before.

3. Disorganized Speech or Thinking – Positive Symptom

One of the things that make this disease difficult is that it can be hard to communicate with someone with schizophrenia. Speech may be impaired or considerably unrelated to the topic you want to talk about. Psychologists often call this word salad because schizophrenics piece together sentences with random words that often do not make sense.

4. Disorganized or Abnormal Motor Behavior – Positive Symptom

With this mental illness, sufferers can be unpredictable according to psychologists. They may act silly like a child or get agitated over nothing. Behavior is not always focused or easy to detect, especially if they go silent. However, it is difficult for sufferers to perform routine tasks while in a state of disorganized motor behavior. You may see resistance to directions, lack of response, inappropriate or strange posture, excessive movement, or erratic behavior.

5. Lack of Personal Hygiene and Awareness – Negative Symptom

In many cases, patients do not take care of themselves as they normally would when not experiencing an episode. Due to trouble concentrating and hallucinations, many people with this disorder are unable to bathe because they are stuck in a fantasy state. However, in younger patients, it may not be as noticeable as a symptom since it could simply be growing pains or hormones causing trouble, but when combined with symptoms, it can be disastrous for a schizophrenic’s mental well-being.

6. Insomnia – Negative Symptom

It’s difficult for schizophrenics to get a night’s rest sometimes. They often have hallucinations that make it appear dangerous to go to sleep, such as in the case of someone watching or following them. They may not be able to rest for days at a time without medication. Schizophrenics may have certain triggers and take actions while in an insomniac state as well. One of the most common symptoms is moving furniture during paranoid and disorganized moments.

7. Catatonia or Movement Disorders – Negative Symptom

In other cases, schizophrenics may enter a state of catatonia, which is that they stop moving altogether. They may not speak for days and appear stuck in a trance. In other cases, they are unable to stop moving when upset and cannot control themselves.

In other cases, psychologists call this flat affect, in which the person’s face does not move when they speak, or they may use a monotone voice when they speak. These are negative symptoms that can be difficult to recognize, especially if they are able to speak. In younger patients, it may appear that they are simply depressed. However, they may not be able to engage in normal activities or speak to their friends as they normally did in the past.

8. Social Withdrawal – Negative Symptom

In the early stages of this mental illness, schizophrenics typically stop wanting to hang out like normal with their friends and family. They may be experiencing depression, lack of motivation, and irritability due to mood swings and hallucinations. In many cases, sufferers do not understand what is happening around them and cannot decipher the difference between reality, which means they cannot socialize the same way as others.

However, with social skills training, patients can manage their delusions and learn skills to understand triggers. They can learn to recognize their hallucinations and develop ways to overcome these behaviors in order to function normally.

9. Depression and Mood Swings – Negative Symptom

People with this disorder often have feelings of irritability, restlessness, hopelessness, fatigue, and lack of direction. They can feel confused after an episode or after they have taken certain actions while in a hallucination, and these thoughts can cause them considerable pain. Psychologists often noted suicidal attempts went up with schizophrenic patients after they came out of a psychosis state.

Many schizophrenics experience a lack of pleasure in everyday life that causes them to seek out an escape. If predisposed to this mental disorder due to genetics, it can be more difficult for the patient to overcome challenges. As symptoms get worse, they will likely withdraw from everyday activities with friends and family. They may seem unwilling to help themselves because they do not believe they have an issue.

10. Declining Educational Performance – Negative Symptom

Once schizophrenics are not able to focus, one of the earliest signs is that they are not able to sit still or absorb new information in school. As problems with attention grow more severe, younger patients such as teenagers may be unable to go to school. They may skip classes or stop going to school altogether. If students are involved in social activities or sports, they may withdraw as they lose more cognitive functions and slip further into the disease.

11. Lack of Self-Awareness – Negative Symptom

Many sufferers do not realize that they have an issue until they speak with a doctor. They may be able to recognize signs and symptoms later on, but at first, the hallucinations and delusions can seem so real that they do not feel there is a problem. They may refuse to take medication or flee in fear that medication is actually poison. When this occurs, it can be difficult to treat this disorder immediately.

Patients will likely have to undergo psychotherapy and cognitive behavioral therapy in order to recognize signs and learn skills to avoid slipping into hallucinations. However, if they have a problem concentrating or lack of memory skills, then therapy becomes more difficult.

12. Slower Processing Speed – Positive Symptom

Cognitive symptoms are detected when psychologists perform specific tests. Slower processing speed is one of those symptoms that have to be diagnosed. This makes it hard to lead a normal life and hold down a job, which can cause a lot of emotional stress for the patient. Many families do not realize that a child or teenager is suffering because the patient is not sure what’s happening either. This is why psychologists have the best possible method of discovering issues with processing speed and development.

Other Signs and Symptoms to Watch For

In some cases, schizophrenics deliberately hurt themselves and may self-harm.
They may talk about suicide or even killing someone else.
Patients may not know their own names when in a specific state of mind. They may not even know what day or time it is.
They may speak irrationally and may not be able to make much sense when explaining how they are feeling or why they are acting a certain way.

Final Thoughts: How to Help Someone with Schizophrenia

This is not a condition to self-diagnose or take lightly. In fact, a mental health professional conducts a variety of testing to rule out other conditions before issuing this diagnosis. They will also recommend counseling and other therapies to help relieve the severity of the symptoms.

If you or someone you care about receive a diagnosis of schizophrenia, then there are a few things you can do:

Try a family psychoeducation or counseling program. You can learn more about the condition and how to deal with the issues associated with the disease.
Remind them that they have a role as a family member or friend and that they have many strengths. They may need a person simply to listen and understand how they are feeling without judgment.
Learn to recognize signs and symptoms so you can use techniques to pull sufferers out of hallucinations and other harmful episodes.

Most importantly, whether the patient is in the early or adult stages of this disorder, they should always have access to a mental health professional who can help them with a plan or routine to follow so they are less likely to fall into psychosis or a catatonic state.

Research Reveals 9th Planet On The Edge of Solar System

January 15, 2020 by Power of Positivity

Evidence shows there is a 9th planet in the far reaches of our solar system.

“(Planet Nine) has a mass about 10 times that of Earth and orbits about 20 times farther from the sun than Neptune. It would take this new planet between 10,000 and 20,000 years to make just one full orbit around the sun. – California Institute of Technology (Caltech)

Pluto, once deemed the last planet in our solar system, may indeed have a successor. Astronomers at Caltech, the distinguished research institution, have found new evidence of a “giant icy” planet beyond Pluto’s orbit.

In traditional fashion, brilliant people have come up with a rather bland name: “Planet Nine.”

Anyway…these findings by Caltech astronomers are unique. Here’s why. They haven’t observed the planet, as they have with others in the Solar System. Instead, these folks have inferred its existence from effects “Planet Nine” has on other objects like dwarf planets. Dubbed “a massive perturber,” Planet Nine is supposedly having a powerful impact on the natural movement of these objects.

The discovery

Caltech’s discoveries about this planet have generated immense interest, so much attention that telescopes on at least two different continents are searching for it. If Planet Nine exists, it’d be the first planet discovered since Pluto over 85 years ago.

As Mike Brown, one of the researchers put it:

“This would be a real ninth planet. There have only been two true planets discovered since ancient times, and this would be a third. It’s a pretty substantial chunk of our solar system that still out there to be found, which is pretty exciting.”

Perhaps most intriguing about this discovery is the minuscule probability that a planet such as this could even exist. Planet Nine is potentially the gravitational center of six different objects that all follow orbits in the same direction. This find is one of those most enigmatic discoveries scientists made in the study of our Solar system, as Brown says:

“It’s almost like having six hands on a clock all moving at different rates, and when you happen to look up, they’re all in the same place. On top of that, the orbits of the six objects are also all tilted in the same way, pointing about 30 degrees downward in the same direction relative to the planet of the eight known planets. The probability of that happening is about 0.007 percent. So we thought something else must be shaping these orbits.”

Konstantin Batygin, Brown’s research partner, chimed in: “I had never seen anything like this in celestial mechanics.”

Where’s the evidence?

Of course, the addition of a new planet to the Solar System requires empirical evidence – evidence that the research team does not currently have. Because of its distance – 200 times further from the Sun than the Earth – Planet Nine is not observable by most, if not all, modern technologies.

Still, the prospects of Planet Nine are captivating enough to keep astronomers on the lookout. Adding to this excitement, Brown, and Batygin share another characteristic of this potential planet that makes for a possibly ground-breaking discovery – its ability to restructure the entire concept of our Solar System.

Until the duo’s introduction of Planet Nine, terrestrial systems resembling ours have included planets with masses between that of Earth and Neptune. Obviously, the inclusion on Planet Nine would make an extraordinary impact on schools of thought related to planetary mechanics.

Pluto, downgraded to dwarf planet

Needless to say, the potential discovery of a new planet and its implicit effects on the Solar System has stoked the passion and hope of both astronomers and would-be astronomers alike. Indeed, many scientists are hoping to alleviate some of the furor generated by a contentious decision made back in 1992.

Many argue that we already have (or had) nine planets until the Pluto debacle. If anything, “Planet Nine” should be “Planet Ten,” according to some now-bitter scientists.

The astronomy community revered Pluto as a planet. It held mysterious allure and a history that was sharply distinctive from the other eight planets. The physical characteristics of Pluto – slightly smaller than Earth’s moon, marginally wider than the United States – made an intriguing addition to our Solar System.

Oh, and the planet was named by an 11-year old girl (aww).

In a controversial decision that still raises ire from many in the community, the International Astronomical Union (IAU) downgraded Pluto to a dwarf planet. This decision effectively stripped Pluto of its “9^th planet” title. This decision became even more criticized when NASA’s New Horizon probe flew past Pluto. That’s because researchers discovered an atmosphere, weather, and dynamic terrain. Each of those attributes is vital to a planet.

How does this tie into the Ninth Planet story?

Well, Mike Brown happens to be the instrumental figure responsible for demoting Pluto of its prior status in the solar system. The pride that Brown takes in his work is evident by his humorous Twitter handle “@plutokiller.”

But Brown has a more personal motivation for his work on Planet Nine:

“My daughter – she’s still kind of mad about Pluto being demoted, even though she was barely born at that time – she suggested a few years ago that she’d forgive me if I found a new planet. So I guess I’ve been working on this for her.”

Okay, all together now: “AWW!”

Here’s How Anxiety Works (And How to Beat It)

January 14, 2020 by Power of Positivity

Anxiety is both a neurological and psychological disorder. Furthermore, it is a pervasive condition.

Per the Anxiety and Depression Association of America (ADAA), around 40 million adults in the U.S. suffer from a clinical anxiety disorder. Despite the proliferating numbers, just 37 percent of those with an anxiety disorder seek treatment; despite it being an “extremely treatable” condition.

In this article, we’re going to focus on how anxiety works; specifically, the brain correlates of anxiety. Additionally, and perhaps more importantly, we’ll talk about some methods that will help you overcome anxiety.

Let’s get to it.

What is Anxiety?

The first thing to understand is that anxiety is a normal response. Excessive anxiety, however, is not. Moreover, clinicians realize this and separate anxiety as a symptom from anxiety as a mental health disorder.

The term ‘anxiety disorder’ encompasses no fewer than five separate conditions. What follows is a brief description of each:

Generalized Anxiety Disorder (GAD):

GAD currently affects nearly 7 million U.S. adults. That number equals just over 3 percent of the population. GAD is characterized by “persistent and excessive” worry about realistic and not-so-realistic things.

Obsessive-Compulsive Disorder (OCD):

OCD affects approximately 3 percent of U.S. adults and 1 percent of children. Obsessions in OCD involve repeated and unwanted images, thoughts, or urges that trigger anxiety and distress. Compulsions are those behaviors that an individual with OCD feels they must perform to alleviate any associated stress.

Panic Disorder (PD):

PD affects about 6 million U.S. adults. PD involves the (often repeated) occurrence of panic attacks. Panic attacks are acute episodes of intense fear involving symptoms such as heart palpitations, trembling, shortness of breath, dizziness, derealization or depersonalization, and fear of losing control.

Post-traumatic Stress Disorder (PTSD):

About 8 million adults are diagnosed with PTSD or just under 4 percent of the U.S. population. As the name indicates, PTSD is triggered by exposure to a traumatic event. While often associated with combat, there are numerous other catalysts of PTSD, including physical or sexual assaults, childhood abuse or neglect, or a life-threatening accident.

Social Anxiety Disorder (SAD):

SAD occurs in around 15 million adults or just under 7 percent of the population. SAD is characterized by anxious feelings or fear about “Acting or appearing visibly anxious … or being viewed as stupid, awkward, or boring” in social situations.

How Anxiety Works

Anxiety is a normal part of life. However, we aren’t all anxious to the same degree. People vary widely in their disposition, and anxiety levels are one reason why this is.

Some people are “nervous Nellies” in that they seem to fret about every little thing. Others can get home after a long day’s work and fall asleep as soon as their head hits the pillow – not a care in the world.

Anxiety seems to trigger the same regions in the brain as fear. Both fear and anxiety cause similar behavioral and physiological reactions as a result. However, fear is more likely to be linked to a specific cause, whereas – in many cases – an anxious person is unable to pinpoint any noticeable trigger.

What accounts for these differences? Scientists say that it’s mostly in the brain. Or, at the very least, there are strong neurological links with anxiety.

Quite simply, an anxious person’s brain looks and works very differently than that of a non-anxious person. Individual experiences shape these neurological differences, but there’s a genetic component to anxiety as well. We’ll discuss both next.

The neuroscience of anxiety

“It was as if the amygdala was the accelerator of defense reactions and the prefrontal cortex the brake upon them. Malfunction of the brakes makes the expression of the reactions hard to control.” ~ Joseph LeDoux (Source)

Steep technological advances in brain imagery have made it possible to study the neurological underpinnings of anxiety.

According to the latest science, anxiety originates along one of two paths. The first is the amygdala pathway. The amygdalas are a pair of small, almond-shaped structures on each side of the brain. Thus, the fight-or-flight response (or “flight, fight, or flee” response) is triggered by the amygdala.

The second pathway from which anxiety originates in the cerebral cortex. The cerebral cortex is often called the “grey matter” of the brain. It is the area of the brain linked to higher-order brain functions such as association, memory, movement, perception, sensation, and thought.

Anxiety stemming from the cerebral cortex identifies as “right-brained” or “left-brained” in nature. Left-brained anxiety surfaces as a propensity to worry about what will happen in the future, and to ruminate about possible solutions. On the other hand, right-brained anxiety is less logical, less verbal, and more imaginative. Thus, imagining stressful situations in images is thought to occur in the right hemisphere.

Identifying the brain area responsible for your anxiety is rather straightforward – and there are some benefits to doing so as we’ll discover.

Here are some indications that anxiety is originating from the amygdala.

– Feeling a lot of muscle tension in specific environments.

– Feeling overwhelmed with an inability to think in certain situations.

– Increasing heart rate or noticeable pounding of the chest.

– Unconscious avoidance of locations, experiences, and conditions.

– Constant checking of things or people without needing to do so.

– Inability to relax in a particular situation or location

– Worrying over seemingly insignificant events

– Wanting to fight or otherwise act aggressively for no apparent reason.

– Wanting to escape from certain situations

Here are some indications that the left side of the cerebral cortex is where the anxiety is originating:

– Consideration of a problem from multiple perspectives

– Difficulty in shutting the mind off, especially when thinking about things that cause anxiety

– Dwelling on difficulties often

– Getting stuck in the process of how to say something to someone

– Rumination regarding a constant stream of negative thinking

– Rehearsing future problem situations and imagining things going wrong.

– Thinking about past situations

Here are some indications that the right side of the cerebral cortex is where the anxiety is originating:

– Imagining criticism or rejection from other people

– Imagining multiple scenarios of how a situation can turn out badly

– Picturing ways that one may embarrass themselves

– High attunement to the tone of voice

– Picturing problem scenarios in mind and the reactions from others

– ‘Seeing’ the unfolding of a terrible event

– Reliance on intuition with regards to what someone is thinking and feeling

– Close watchfulness of another’s body language and the picking up of subtle cues.

So if most of your anxiety stems from the cortex, you may find that educating yourself on the mechanisms of stress will help. Also, you may benefit from methods such as cognitive-behavioral therapy (CBT).

However, anxiety originating from the amygdala is a bit trickier, as the response is more physiological. Supplements such as magnesium (see below) and regular vigorous exercise may help.

How to Beat Anxiety

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” ~ Amit Ray

So now, we’ve got a pretty good understanding of our anxiety from a neurological perspective. Next, let’s look at how to take control of it.

1 – Take Magnesium

Some studies show that up to 90 percent of U.S. adults are magnesium-deficient. A meta-analysis review of 18 studies found that magnesium effectively reduces subjective anxiety and in adults. Of all forms of magnesium, l-threonate may be the most effective in treating anxiety symptoms.

Magnesium l-threonate (MgT) is a cognitive enhancer that can potentially augment cognitive-based therapy for anxiety. Per a 2011 study published in the Journal of Neuroscience, MgT may, aside from providing the benefits of magnesium mentioned earlier, increase the efficiency of CBT in treating anxiety disorders.

2 – Relax Your Muscles

Many of us are in a constant state of chronic muscular tension. The amygdala somehow “senses” this muscular contraction and becomes more active. Therefore, merely allowing (not forcing!) your body to relax can reduce subjective feelings of anxiety.

Techniques such as the progressive muscle relaxation technique (PMRT) prove to be particularly effective against anxiety, as well. A study published in the Journal of Exercise & Rehabilitation discovered a “significant” reduction in patients’ anxiety and depression symptoms after practicing PMRT.

Click to read about how 12 people conquered their anxieties.

3 – Practice Acceptance and Self-Compassion

The hard truth is that many of us are far more compassionate to others than we are to ourselves. This discrepancy can create feelings of low self-esteem, depression, and, yes, anxiety.

A helpful and straightforward technique is a three-step process created by Kristin Neff, a psychology professor at the University of Texas at Austin. Here are the three steps:

Feel the discomfort or painful feeling and allow it to remain.
Admit that the feelings are uncomfortable and recognize that pain and discomfort are unavoidable aspects of the human experience.
Engage in a simple activity, such as slow, deep breathing or stretching, to help alleviate the pain or discomfort. While performing the exercise, keep your attention on the uncomfortable feelings.

6 Ways To Enhance Your Capabilities

January 14, 2020 by Power of Positivity

Your skills need to be enhanced regularly. If you’re chasing success, you need to be continually learning and growing. But if you feel like you’re already at the top of your game, what else can you do with your unique capabilities?

The truth is that no one ever really needs to stop learning. You can always improve your skills, pick up on new information, and maintain positive progress.

Here Are 6 Ways To Enhance Your Capabilities

1. Find Your Skills

You can enhance your capabilities if you’re not 100% sure what they are. Reflect on your life and consider the things you’ve done. Figure out what you’re good at and what needs work:

· First, Seek Your Skills

What are the things you know how to do? There may be some skills you don’t even know you have, like technical skills, administrative skills, or other small things you’ve picked up over the years.

· Next, Find Your Strengths

What are you good at? What are your talents? These are the areas you’ll want to work on the most, so you can be even better at them and stand out from the crowd.

· Finally, Find Your Weaknesses

Determine where your strong points don’t lie. You then have two options: you can work on your weaknesses, or you can enhance other areas to support these weaknesses. Both options are respectable ones!

2. Don’t Stay Idle

When you remain idle, you’re allowing your skills to stagnate. It’s okay to take a short rest when needed, but letting your capabilities remain unused for days or weeks on end is a surefire way to get rusty and even eventually lose much of those skills. Here’s how to avoid staying idle:

· Join Short Classes or Courses

Even if you’re good at something, there’s always more to learn. Take a course, training event, or class that can further broaden your horizons and helps you to improve on your skills. Check out the Course Review to see if it’s the right fit for you.

· Take Part In Relevant Activities

Join activities that will involve the use of your abilities. For example, if you’re a woodworker, build things as gifts or ask charities if there’s anything they need to be upgraded or fixed. If you’re a performer, apply to play at events or go to an open-mic. The possibilities are endless.

· Practice

It sounds boring, but if you can’t do anything big or fancy involving your skills, practice them by yourself at home. Play an instrument? Get an hour of practice daily. Like to write? Write a story or poem just for your own eyes. Again, there are many possibilities.

3. Continue To Learn

You may think your skills are the best that they can be, but they aren’t. Are you really at your best if you’re not continually continuing to improve? If you stop working on improvement, then your journey ends there, and you’ll never see what you get to become.

There’s never any reason to stop learning. If you truly want to hone your capabilities, you’ll have to put effort into continuing to increase your knowledge. You can do this by:

· Being Mentored

Seek out someone who is truly an expert in your field and ask to be mentored by them. You’ll get to watch how they work, learn from their methods, and get insider secrets on success in the craft.

· Keep Yourself Relevant

What you considered impressive five years ago may not be impressive now. So if you graduated 20 years ago, the standards would likely have risen since then. Do what you can to keep yourself and your skills relevant.

· Make Use Of Free Resources

A lack of funds doesn’t have to stop you from learning. There are plenty of free courses available online, and video tutorials are all over YouTube. They’re not the same as paid, taught classes, but many come pretty close!

· Read

Non-fiction books have a lot of valuable knowledge in them. Look for ones authored by experts in the field, or people you look up to. You might pick up some crucial or important knowledge from there!

· Ask For Evaluation

Ask your peers or higher-ups to help evaluate you. They can give you an objective evaluation of your skills and abilities. Try to involve those beyond just your close family or friends, who may be biased.

· Don’t Be Content

Always want more. Always look for ways to grow. Finally, always seek out improvement and knowledge. Know that you are capable of more.

4. Don’t Give So Much Credit To Talent

Many people are talented, but the talent is not an automatic determiner for success. Sure, talent provides a lot of help in your journey to improve yourself and strengthen your abilities, but it is not a guarantee for success, and not having skill isn’t a guarantee for failure.

In fact, if you’re talented at something, you should work even harder at it so that you can be better than others who share your ability, and if you’re not gifted at something, you can always work hard to learn to be better at it. Even talent must be supplemented with skill. Without skill, talent means nothing.

5. Make Goals

Goal-oriented individuals often have more positive thinking than those without goals. Essentially, people with goals in mind have an easier time achieving what they want to, allowing them to be happier. They also feel like they make progress more quickly because they can watch their goals being checked off. Here’s how to make reasonable goals:

· Step 1: Determine Your Biggest Life Goal

What is it that you truly want out of life? It doesn’t have to be specific: “I want to be happy,” “I want to be the best,” or “I want to help others.”

· Step 2: Break Things Down

Find the goals you have in life and the areas you want to improve, then break them down into smaller goals. For example: Want to advance in your career? Make small goals to apply for a new job weekly, or to read a new career-related book weekly.

· Step 3: Write Your Short-Term Goals Down

It’s challenging to ignore goals that are in writing. Hold yourself accountable and write deadlines (of a reasonable variety) next to each target.

· Step 4: Make Your Goals Lead Up

All your small goals should be leading up to your big goals. This way, you’re taking small steps forward that show clear progress towards the significant achievements you’re seeking.

· Step 5: Adjust Your Goals As Needed

As time goes on, you may find that your original goals aren’t quite right. It’s okay to make small alterations as you better understand your capabilities and processes.

You should also make sure that you’re setting goals in the most positive and helpful ways. Here are some tips:

· Make Your Goals Measurable

If your goals aren’t easy to measure, you may have difficulty figuring out what your progress is along with them.

· Prioritize

Not all of your goals are equal. Some need to be prioritized over others. Make sure you have your priorities straight, and you’re going for the right benchmarks first.

· Make Your Goals Specific

Non-specific goals are challenging to follow. Make sure they’re clear, concise, and easy to follow. For example, “Read more” is not specific enough. “Read a new book twice a month” works better.

· Track Progress

Make sure you keep an eye on your progress. A journal can help keep yourself in check. Chronicle your progress and use the information to improve, adjust your action plans, and figure out what works and what doesn’t.

· Continue To Set New Goals

When you succeed in finishing your previous goals and accomplishing them, set new goals. This is how you will continue to learn and grow as time goes on.

· Be Realistic

Don’t set goals that are too difficult to achieve. Yes, you must always challenge yourself and make sure your goals aren’t easy for you to reach. But if you set unrealistic goals, you’ll wind up being demotivated when you burn out trying to reach them.

6. Engage With Others

Engaging with others is one of the best ways to hone your skills. After all, theoretical knowledge can only get you so far if you don’t put it into practice. Other people can challenge you and show you ways of thinking and problems with your style you may have never noticed before.

There are plenty of ways you can learn to engage with others. Here are a few ideas that you can incorporate:

· Leadership

If you’re at a good enough level of skill and capability, you can engage in opportunities to lead others. Take on higher roles with proper levels of responsibility. If there are no apparent opportunities for you, create new programs, set up new events, and take any chances you can to lead.

· Mentoring

When you mentor other people, you’re refreshing your knowledge and learning more things. In fact, multiple studies over the years have found that teaching others has positive impacts on your knowledge. It’s a fantastic way to continue learning.

Besides, sometimes, feeling like others are looking to you or using you as an example can help motivate you to be better.

· Competition

There’s nothing wrong with a little friendly competition. If your peers are at a similar skill level to you, why not compete with them? This is especially useful if you’re all working in a similar environment.

This doesn’t mean you need to stage a competition against them actively. Instead, be inspired by them. If someone you know achieves success, use them as inspiration. Bolster each other, discuss strategies, and help each other.

Of course, you shouldn’t compare yourself to your peers. They’re different people with different capabilities and journeys. You shouldn’t look down on peers who you succeed over, either. Once again, it’s the inspiration and motivation you’re looking for!

Final Thoughts on Enhancing Your Unique Capabilities

There are plenty of ways to improve your capabilities. When you don’t work on them, you wind up getting rusty, losing them, or falling behind on the times. It would be a pity to forget what you’ve worked hard for just because you don’t improve on them!

Continuing to enhance yourself throughout your life can help keep your mind sharp, and it will allow your skills to stay robust and relevant throughout your life. With hard work, an eager mind, a thirst for knowledge, and a good bit of positive thinking, you can easily enhance your capabilities.

Science Reveals: Eggs Aren’t As Bad As Once Cracked Up To Be

January 14, 2020 by Power of Positivity

Eggs are one of nature’s most perfect foods. Each egg provides all of the essential amino acids in the correct ratio. Plus, dietitians now consider eggs to be the “gold standard” when it comes to digestible, bioavailable protein. That’s because they are 100% digestible and bioavailable. And, the food science industry uses them as the reference against which they judge all other protein sources.

In comparison, beef, another good source of all of the essential amino acids in the correct ratio, is only around 80% bioavailable. Soy-derived protein is only 74% bioavailable, and it is somewhat deficient in the essential amino acids methionine and cystine.

Cholesterol

Eggs, however, got a bad rap a few decades ago. That stemmed not from their excellent protein profile but because of their cholesterol content. Doctors and scientists studying heart diseases about fifty years ago noticed that elevated levels of cholesterol in the blood linked to heart attacks and strokes. Ergo, their first erroneous conclusion was that people should avoid eating cholesterol.

That conclusion made sense at the time, but since then, additional research into cholesterol and heart disease has come to a completely different conclusion, namely that for most people, consuming cholesterol does not affect the level of cholesterol in your blood nor does dietary cholesterol increase your risk of developing heart disease.

Essential chemical

Cholesterol is a waxy, fatty substance that is vital to the inner workings of your body. It is the primary component of every single cell membrane. It creates hormones and vitamin D. Plus. It offers a number of other important roles. Your body requires this substance.

Dietitians don’t consider cholesterol to be a necessary nutrient. That’s because your body is capable of making all of the cholesterol that you need. The liver and intestines produce it from other nutrients that you consume. And, every single cell in your body produces it in lesser amounts.

This is why dietary cholesterol doesn’t play much if any role in the level of cholesterol in your blood. If you don’t consume any dietary cholesterol, your body just makes it. If you consume a lot of dietary cholesterol, your body just makes less of it. In a normal, healthy person, the level of blood cholesterol is very tightly regulated.

Lipoproteins

Cholesterol doesn’t just float around in your blood. It is carried around the body inside special proteins called lipoproteins that are synthesized primarily by the liver. There are many different kinds of lipoproteins. But when it comes to heart disease and cholesterol, LDL and HDL are the lipoproteins in question.

HDL collects excess cholesterol from your body and takes it to the liver to be broken down, recycled into other substances, or excreted in the bile. Having a high HDL level is considered to be protective against heart disease.

LDL makes up around 70% of your blood lipoproteins and is responsible for transporting cholesterol from the liver to the rest of the body. Having an abnormally high level of LDL is considered to be a risk factor for heart disease.

However, it’s not just the level of LDL that is important. LDL comes in small, large, and dense forms. People with abnormally high levels of small LDL particles are at a higher risk of heart disease than people with abnormally high levels of large and dense LDL particles.

Hyperresponders and hypercholesterolemia

Some people have genetic conditions that alter their response to dietary cholesterol. In around 60% of the population, eating large amounts of cholesterol has zero impact on their blood cholesterol levels.

Approximately 40% of the population are what are called hyper responders; they have a genetic tendency to experience increased blood cholesterol levels if they eat a lot of cholesterol, but this increase does not increase their risk of heart disease. Their LDL to HDL ratio does not change in response to dietary cholesterol, and that ratio is considered to be the most important indicator of your risk of heart disease. The ideal LDL to HDL ratio is 3.5, and only a ratio above five is thought to increase the risk of heart disease.

Another subgroup of the population has an inherited condition called hypercholesterolemia. It affects one out of 500 people. In these people, the body doesn’t tightly control cholesterol levels the way it normally does, and instead, it just cranks it out at high levels. People who inherit hypercholesterolemia are at a very high risk of heart attacks and strokes, often suffering from these conditions at quite a young age. They usually need to be placed on statins starting in their 20s.

So what causes high LDL levels?

Doctors aren’t quite sure what triggers LDL levels to rise, but the inflammation hypothesis of heart disease is attracting a lot of attention these days. In a very oversimplified summary of this process, various environmental factors trigger chronic inflammatory processes to occur inside the body, and this triggers all sorts of metabolic malfunctions, including the liver producing too much cholesterol and LDL and not enough HDL. The inflammation also causes damage to the linings of the blood vessels, which is the ultimate cause of heart disease.

In the inflammatory body state, the reduced levels of HDL and increased production of cholesterol causes free cholesterol to stick to the damaged blood vessel linings. In turn, this forms plaques that clog up the blood vessels.

Although statins were originally invented back when people thought dietary cholesterol was the cause of heart disease, and they are intended to reduce blood cholesterol levels, many researchers are beginning to suspect that their powerful anti-inflammatory function is the primary reason why they reduce the risk of heart disease.

Studies about dietary cholesterol

A number of high-quality studies have been conducted over the years showing that for the vast majority of the human population, dietary cholesterol has no impact on their risk of heart disease, even among the hyper responders discussed above.

Eggs have been studied specifically on their own, and eating up to three chicken eggs per day actually reduces the average individual’s risk of heart disease. Not among men with diabetes, though; they should probably consume a lot of fish instead as their primary source of dietary protein.

Some doctors and nutritionists are still pushing patients to avoid saturated fat and high cholesterol foods. However, there is clearly much evidence that there is no need to avoid high cholesterol foods. It’s still unclear if saturated fat is heart-unhealthy, but increasing amounts of evidence are suggesting that consuming a lot of dietary saturated fat doesn’t increase your risk of heart disease.

Back to those delicious poultry products

Products from birds that are allowed to roam free and eat fresh vegetation and insects are dramatically more nutritious than products from birds that are kept confined and fed nothing but grain. The eggs from free-range chickens contain more vitamins and minerals, and also more omega-3 fatty acids and other healthy micronutrients. They also have a yolk that tends to be bright orange, and most people say they taste better.

However, even though a carton in the grocery store indicates the eggs come from cage-free birds, that doesn’t mean they are free-range birds. Free-range animals run around freely and eat insects and fresh vegetation. Additionally, you’ll notice many of those same cartons say the birds ate a “vegetarian diet.” In the industry, that’s code for “totally grain-fed.”

In addition to chickens, you can consider other egg sources, such as duck and quail. Thus, you don’t have just need to rely solely on chicken eggs.

Final thoughts on adding eggs back into your diet

So, it turns out that eggs did, indeed, get a bum rap. Dietary cholesterol from any source does not increase your risk of heart attacks and strokes. The key takeaways from the recent scientific evidence is that:

Consuming eggs regularly may actually reduce your risk of heart disease unless you have diabetes. Diabetics might avoid them and focus on eating fish and plant-based sources of protein instead.
They are an excellent source of highly bioavailable, high-quality protein, and other nutrients.
They can easily be added to a heart-healthy Mediterranean type diet, to vegetarian diets, and even to Keto and Paleo type diets. They’re a very versatile food substance.
Products from truly free-range poultry taste better and are more nutritious than products from grain-fed caged birds. Plus, the birds enjoy a more humane lifestyle.

The best way to find free-range poultry products is to find someone who keeps birds in their back yard. Or reach out to a small farm that raises their own birds. If possible, visit the facility. You’ll confirm that the birds are free-range, happy, and healthy.

Or, consider getting your own birds. Chickens are a great addition to any household; they run around eating insects and weeds and providing free fertilizer for your yard. If you don’t have space for chickens, quail is a smaller option that can be kept in fairly small spaces.

Psychologists Explain How to Focus Your Mind

January 13, 2020 by Power of Positivity

Frazzled. Confused. Stressed. Discombobulated. Scatterbrained. These are just a few ways of describing the tendencies of the human mind.

Indeed, it can be difficult to understand ourselves. It’s not altogether uncommon to wonder, “Where’d that thought come from?” It’s a fair question, too! Why do we produce random thoughts – and why are the majority of them self-defeating? To answer this question, we must look at the brain’s two modes: default and focused.

“My mind is like an internet browser. 17 tabs are open, 4 of them are frozen and I don’t know where the music is coming from.” – Unknown

Understanding Your Mind’s Two Modes

By understanding your mind’s two modes, you’ll unlock the secret to better focus.

Mode 1: The Default Mode

“A wandering mind costs you nothing but is very expensive.” – Amit Sood, M.D.

Did you know that “at rest” really isn’t resting much at all? Neurophysiologists state that the focused mind uses just five percent more than a mind doing nothing in particular. The paradox here is that your mind is always doing something – even when you’re doing nothing – and this comes at an energy cost.

It is when we’re bored that the brain enters its default mode. If the brain could talk, it would say something like this: “Is this something interesting that is worth my time? No? Leave me alone to brood.” This brooding always takes place when the brain is in default mode.

Most people will recognize when their brain is in its default state, but not all. Some people feel as if their attention rarely wanders or enters default mode. Unless you are a monk or a long-time meditation or yoga practitioner, this is probably untrue. But here are a few questions to answer if you think this is the case:

Do my family or friends complain that I’m often too distracted?
Do I arrive at home with little memory of the commute?
Have I become more forgetful?
Do I experience mind racing in the shower?
Have I ever read a book with no idea of what I just read?
Do my thoughts wander when someone is talking or giving a presentation?
Do I wake up to a mind whirling with thoughts?

If you’ve answered in the affirmative to any of the above questions, your brain was in its default state. Please remember this about the default mode: the default mode takes away from your enjoyment of life; in fact, it often contributes to the pain and suffering you sometimes feel.

Mode 2: The Focused Mode

“Concentration brings with it a natural job as the mind settles and is absent of distraction.” – Shaila Catherine (source)

The brain’s secondary mode – and unfortunately so – is the focused mode. It’s not a stretch to say that the focused mode is the answer to most of life’s ills. This mode is recognizable when you become absorbed in something and lose track of time. Activities that activate focused mode includes:

Eating a delicious meal
Reading a good book
Watching an enthralling movie
Staring at a newborn baby
Watching the sunset
Solving a meaningful problem

The focused mind is relatively free of distractions, including the inner distractions of anxiety, restlessness, boredom, and so forth. As such, the focused mind is a happy mind. The focused mind becomes activated while you are paying attention to anything interesting and meaningful.

While there aren’t any official statistics on how often a person spends their time in focused mode, it’s probably in the ballpark of 25 percent. But fret not. You can substantially increase the amount of time that you spend in focused mode by committing to do so. This process takes a bit of effort at first but quickly becomes rather effortless. More on this later.

The Human Mind is Beautiful

How powerful is what you just read? Simply by knowing and being mindful of the brain’s two “modes,” you can live a happier, more peaceful, and more meaningful life. Your brain innately understands the differences between the two modes – and the above descriptions should help.

Remember the differences:

– Default mode: anxiety, stress, depression, restlessness; internally-focused, directionless. The majority of people spend most of their time in this state.

– Focused mode: content, happy, peaceful; externally-focused, time seems to fly. Most of us only spend about 25 percent in this state.

“Why can’t I stay in default mode?”

Listen up as this is a critical point: no matter how much you learn about the brain and its processes, you will never be able to remain in a state of complete focus. How often you can stay in focused mode depends upon your initial capacity for attention, as well as your willingness to learn mindful techniques like meditation.

But what are these things even required? Why can‘t you just stay in a focused state? Well, as great as being focused all of the time sounds, it would be counterproductive and even dangerous.

Our brain has evolved an autonomic system that responds to threats – real or perceived. How important is the autonomic nervous system? Have you ever involuntarily taken a breath or moved to avoid a collision with a car or person? Sure, you have – all of us do this. It’s called survival, and our brain and body are finely tuned to survive in even the most challenging scenarios.

The problem is that the brain doesn’t know the difference between real and perceived threats. It is when we are prone to mind-wandering that these threats become more challenging and profuse. Biologically, the human brain in its current state is not designed to allow conscious thought to dominate. Will the brain ever reach that point? That remains to be seen.

Overcoming Resistance in the Mind

“What you resist not only persists but will grow in size.” – Carl Jung (source)

Read and re-read the following statement as often as you’d like: to resist wandering thoughts is futile. Go ahead, reread it.

One of the first things that someone does when trying to get into a more focused state is to suppress wandering thoughts. Not only does this fail, but it actually makes things worse. Think of trying to resist negative or wandering thoughts as tightening a spring – the harder that you try, the more it recoils.

What is the answer, then? To bring the wandering mind back to the task, whatever it happens to be – whether reading a book, writing a paper, having a conversation, etc. – over and over again without denying other mental states. It is this directing and re-directing of focus that allows your attentional muscles to grow.

Remembering to redirect your attention throughout the day can be challenging, but it isn’t the most challenging part. The hardest part is resisting the urge to criticize yourself for losing focus in the first place. You must try and get over this tendency as much as possible. Not only will self-criticism drain your mental energy, but it may very well derail any efforts to become more focused and mindful.

Final Thoughts on the Human Mind: A Blueprint for Focus

“Everyone in your life is vying for your attention.” – Isaiah Hankel, Ph.D. (source)

Here’ s another tidbit that you may want to keep in mind: distractions (i.e. mind wandering) further depletes your brain’s energy levels. In turn, this energy depletion makes it easier to succumb to distractions.

What to do? Here’s a four-point blueprint for maximizing focus.

Point #1 – Monitor your attention.

You must track where your attention is going to make better use of it. When do you feel the most focused and attentive? What things cause you to lose focus on the task at hand? Track these things and prepare a plan of action.

Point #2 – Manage your emotions.

There is a correlation between mental and bodily emotions and energy. If you are feeling happy or content, your brain will be more alert and active than if you’re downtrodden and lethargic. Do the things that make you feel more of the former and less of the things that make you feel more of the latter.

Point #3 – Leverage technology.

While it may sound downright paradoxical to call upon tech for more focus, the right type of technology can indeed help. Try downloading an app that blocks distracting websites. Or maybe one that tracks productivity and emails daily reports. Do whatever works for you.

Point #4 – Don’t give up.

For the vast majority, building up a cognitive reserve of focus is a timely and challenging undertaking. Don’t allow your emotions and negative self-talk (both forms of mind-wandering) to take you off track. If you put in the time and effort, you will be a more focused, happier, and productive individual!

10 Ways Your Goals Can Prevent You From Achieving Success

January 13, 2020 by Power of Positivity

You’ve probably been told a hundred times that making goals is crucial to success. But did you know that goals can also stop you from reaching success at all? In fact, if you’re facing a setback, you just can’t make heads or tails of, it’s likely that your lack of planning to blame.

Yes, it’s a bit of a confusing predicament. The problem with goal-setting is that if you don’t do it right, you’re forever doing much more harm than good to yourself and your progress. Instead of broadening your world and paving your path to your dream life, you may be building more stumbling blocks instead.

When you set goals in the right way, you don’t have much to worry about. But the art of doing so accurately is so complex that some experts even believe that it’s best not to set goals at all! With so much contradictory information, it’s understandable that you’d have difficulty figuring out what’s real.

So, what can we make of this? Is there a point to goal-setting? Should you abandon the practice altogether? Are your goals stopping you from getting where you want to be?

10 Ways Your Goals Can Prevent You From Achieving Success

1. Lack Of Measurable Qualities

All goals need to have measurable indicators. If they don’t, you can’t keep track of them. Your point of view is highly subjective when you’re trying to see how much you’ve advanced in something. If you don’t have a clear and positive way of defining each outcome’s measurements, you will lose your drive to continue.

Here are some examples of measurable versus unmeasurable goals:

Unmeasurable: I’m going to exercise more often!
- Measurable: I will get at least 30 minutes of exercise five days a week.
Unmeasurable: By this time next year, I’ll be good at badminton.
- Measurable: I will dedicate myself to practicing badminton thrice weekly, so I’ll be improved by this time next year.
Unmeasurable: I will lose 50 lbs.
- Measurable: I will lose 2lbs every week.
Unmeasurable: I want to improve my grades.
- Measurable: I want to get a minimum of a B+ on all my exams.
Unmeasurable: I’m going to get back in touch with old friends.
- Measurable: I’m going to contact an old friend tomorrow night and reconnect.

2. There Is No Schedule

So, you’ve got great goals. Now, when are you going to work on them? If you don’t know the answer, then the chances are that your lack of goal-scheduling is sabotaging your chances of success. Here are some tips for effective scheduling:

Schedule all your goals way before you want them achieved
Create recurring routine schedules for working towards your goals
Pencil in time to work on your goals and do not cancel unless there is an emergency
Make use of a planner or electronic calendar
Limit your time spent on non-crucial things and events

Schedules can also work, in a way, like deadlines. Treat them strictly, as though they are serious rules (because they are) and get into the swing of finishing things by self-imposed deadlines. You can also ask someone you trust to make sure you’re following through.

3. A Fixed Mindset

Many people view their objective as a fixed, immovable, be-all-and-end-all dream. But goals are malleable, and they aren’t meant to stay static.

Think about it. You’re learning and growing every single day. The chances are that you’re far from the person you were just a few months ago. That’s why fixed goals don’t work. You’re going to change as you grow, and eventually, some of your objectives just might not work for you anymore.

You should not go around changing your goals at every mild inconvenience, of course. But you should learn that there is just as much strength and wisdom in knowing when to walk away as there is in sticking with something through thick and thin. Learn the difference!

4. Too Many At The Same Time

It’s best for you to focus on one big goal at a time. When you have a lot of different areas pulling at your focus, you have to multitask and divide your concentration. That can work for small or minor tasks, but for huge goals, it’s typically not feasible.

There is only so much energy that your body and mind can devote to self-improvement. If your entire life becomes focused on how you need to be better in literally every aspect of it, you’ll wind up feeling discouraged and inadequate.

5. Bad Strategies

Good goals can be ruined by bad strategies. And when those bad strategies cause you to lose your progress and slip up, your positive thinking and motivation will go tumbling out the window with it.

For example, if you plan to read more books involves getting an extra job so you can afford more books, as opposed to checking out your local library, you’re going about goal-setting and planning very incorrectly. You’ll just wind up getting even further away from your desired outcome.

6. Too Big of Goals

It’s admirable to have big goals, but that makes them seem and feel very lofty and far away, which makes it difficult to work towards. But that doesn’t mean you shouldn’t dream big! Instead, take your large goals and break them down into smaller chunks.

Cutting down big tasks into small ones has been found to have a positive effect on productivity for years by countless different areas of research. Complex goals that feel overwhelming can hugely benefit from a better method of reducing them down to smaller ones.

When you are confronted with small steps, you can feel more confident working towards them, as they feel more “real” and current. The satisfaction of checking off multiple small goals can also help keep you motivated, as opposed to the years of delayed payoff for one single big goal.

7. Unrealistic Goals and Expectations

There’s nothing wrong with positive thinking, but there’s such a thing as unintelligent optimism – or unrealistic optimism. If your goals are too lofty and unrealistic, you’re simply not going to achieve them. And when you realize you’re not getting closer to your dreams, you’ll be upset and give up on your goals altogether.

Remember, goals should be challenging, not impossible. They should push you to do your very best without expecting you to do the impossible. If you’ve set a too-high or too-low goal, you can always change it and adjust as you discover what really works for you; as we’ve already discussed, goals are malleable, not fixed! That is the key to success.

8. Lack Of Planning

Anyone can write down their goals and dream or muse about them. But knowing your goals isn’t enough. You need to plan them out. To come up with a positive plan for success, you can:

Make a list of your goals in order of priority, for both long-term and short-term goals
Impose an individual deadline for each
Determine how can achieve success and write that down in your plan
Commit to your plan!

Here’s an example of how you might plan for a goal to achieve a goal of losing 2 lbs per week for a total loss of 50 lbs:

I will sign up for a gym membership next Monday.
I will go to the gym before work four days a week.
I’ll go for a hike in a nearby park every Sunday.
I will look up healthy recipes online this weekend.
I will use those recipes to make a healthy shopping list.
I’ll go shopping for the ingredients for healthy meals every Saturday.

9. Neglecting Preparation For Tough Times

Goals seem fun and fine when everything goes well. But this is life. Progress isn’t going to be linear. You will encounter setbacks and hard times, and if you aren’t prepared for them, it will completely mess up your goal-setting and lead to discouragement.

Research indicates that mental preparation can have significant effects on positive thinking, often improving performance by an impressive amount. All it really takes for your goals not to sabotage you is for you to factor in potential mishaps and bad times, too.

10. An Obsession With The End Result

Yes, we all know that we want to reach our goals. But when you become obsessed with the potential end result, you focus so much on the future that you forget to live in the present.

A lot of the process of working towards goals lies in focusing on what you can do now. Ask yourself:

Is what I’m doing currently in line with my success?
What can I do now that will help me later on?
Am I keeping my future in mind right now?
But more importantly, you should also ask yourself:
Does everything I do have to be in line with my goals?
Why am I not allowing myself to live in the present moment?
Can I accept that life is unpredictable, and the best strategy is to take things one step at a time?
In dreaming about my future, am I neglecting life now?

Not everything you do must be a definite step towards your goals. It’s okay to accept that you don’t know everything and that the universe may throw curveballs at you. Being able to live in the present can stop you from being derailed when things don’t go exactly to plan!

Read more about setting goals with the SMART method.

Final Thoughts On Some Ways Your Goals Can Prevent You From Achieving Success

So, what’s the take away from all of this? Should you never set goals again? No! Goals are still important, and they’re a great way to keep yourself motivated, on task, and heading in the right direction. Knowing where you’re going is often very helpful for those seeking to better themselves and their lives.

But how can you know for sure that you’re setting goals in the right way? What if your goals are dragging you down? Well, all you have to do is be aware of the factors we’ve talked about here while accepting that goals are not fixed, permanent objects. You can make changes and switch things around as needed.

If something about your goals isn’t working, then stop, figure out what the problem is, and change them for the better. Your goals were never meant to be rules. They were always meant to be guidelines. Think of them that way, and you’ll have no problem climbing the ladders to success!

Science Proven Ways to Kick Sinusitis in the Butt (Without Drugs)

January 13, 2020 by Power of Positivity

We’ve all felt the runny nose and eyes, nasal congestion, head feeling like it weighs 20 pounds and the tender-to-the-touch face. They’re symptoms of a sinus infection or sinusitis. Because a virus causes the condition in most cases, there’s technically no cure for it. There are things we can do to make it feel better, but the sad truth is we have to gut it out until the infection runs its course.

Back in the day, our mothers and grandmothers held our towel draped heads over a boiling pot of water. We inhaled the steam and felt approximately better. Sometimes they would rub something awful smelling beneath our noses or had us drink something from a black bottle. We shuddered to drink it or sniff it, but the stuff worked.

Today, doctors give us steroids for the inflammation and pain pills for sinusitis. However, more and more people are turning to natural methods of pain relief due to the side effects of chemical medications. Doctors understand this, and they even have a few hints of their own. So what does science say about kicking sinusitis’ butt without drugs?

Precisely What Is Sinusitis?

The sinuses are empty cavities surrounding the nose and the eyes, in the cheeks, and the forehead. While the sinuses are hollow, mucus drains from the nose, taking bacteria and dirt with it. When the mucus backs up into the sinuses, the bacteria, fungi, and dirt seep into the cavities. The moist atmosphere is ideal for the growth of viruses.

The mucous membranes in the nose become swelled through inflammation or infection. The sinuses are no longer clear. They back up with mucus and other material. A cold or allergies are usually the triggers for an outbreak. How can this condition be healed without drugs?

What Does A Sinus Infection Do To The Body?

The first thing you’ll notice is a headache. It may or may not get worse if the head moves or the face is touched. This discomfort is often made worse by the sore throat and coughing to get the mucus out. Many people have a cough that won’t stop.

Dental pain, eye pain, and ear pain often accompany a sinus infection. The inflammation puts pressure on the soft tissues and nerves in the mouth, eyes, and ears. Know that as soon as the swelling is over, the dental, eye, and ear pain will be as well.

Just like coughing and watery eyes, fever is a method of ridding the body of an infection or illness. On the other hand, this dehydrates the body very severely. A serious amount of water is necessary to avoid serious illness or health conditions.

All of this makes us tired. Fatigue is common when we’re down sick, and lots of sleep is the only way to battle it.

How Can Sinusitis Be Healed Without Drugs?

The answer to that has been used for thousands of years in Europe and Asia in healing illnesses and conditions caused by inflammation. Only recently has the idea caught on in a big way in America. Our moms and grandmothers knew what they were doing when they told us to “eat your medicine.” Doctors are now advising their inflammation patients to load up on the following foods and herbs.

Omega-3 Fatty Acids

Omega-3 fatty acids come from oily fish such as sardines, fresh tuna, and salmon, as well as some herbs and plant foods. Omega-3s have benefits for the brain in balancing mood and helping with Alzheimer’s, and it helps with metabolic conditions like diabetes and heart disease. Omega-3s benefit the skin, eyes, brain, as well as the immune system. To get them, you should eat:

Spices. Ginger, turmeric, basil, cayenne, black pepper, and chili peppers. The cayenne, black pepper, and chili peppers are known to open up the sinuses. So is horseradish.
Fruits. Some fresh fruits such as tart cherries, grapefruit, oranges, berries reduce inflammation. Tomatoes, apples, and pears contain Quercetin, which acts as an antihistamine in reducing inflammation.
Avacado, beans such as pinto and kidney, red bell peppers, and green veggies like broccoli, asparagus, leafy green vegetables, and bean sprouts all contain Omega-3s.
Green tea not only contains Omega-3s but drinking lots of water also keeps the body hydrated. Hydration staves off serious illnesses.

Foods That Cause Inflammation

To be fair, a balance must be struck. If the above-listed foods help control or heal inflammation, you should know the foods that cause it:

Refined white sugar and flour products like commercially produced cakes, cookies, bread, pastries, and the like.
French fries and other fried items like fast foods.
Processed meats like lunch meats, breakfast meats, and pretty much anything made for you to heat ‘ n’ eat.
Sugary drinks like soda, juices, and some energy drinks.
Margarine, milk, and dairy products.
Refined carbs like pasta, rice, bread, and instant mashed potatoes.

Nourish Your Body

Preventing bacteria from entering the body and viruses from doing their damage in the first place can be facilitated by eating foods that boost the immune system. The immune system isn’t tangible, like the heart or spleen. Along the body’s nerve pathways are the cells and proteins, the immune system uses to battle incoming bad guys.

Boosting the immune system has more to do with what you do than with what you eat, although foods do play a part in immune system health. To boost the immune system, either control or eliminate stress from your life through meditation or mindfulness. Don’t smoke tobacco products.

Get enough restful sleep. Exercise regularly, even if it’s only a walk around the block. Don’t drink much alcohol. Be aware of some of the causes of infections like touching doorknobs or picking up the phone. Wash your hands frequently, and don’t touch your face until you do.

In spite of all this, an ill-intentioned bacteria (the complete opposite of the millions of good bacteria in the body) could get through. The cells and proteins will surround the incoming bad guy cells to obliterate them. To feed the immune system, you should eat:

Foods That Can Help You Recover From Sinusitis

Dark chocolate. There are three ways to get free radicals: from converting food to energy, from the sunlight interacting with skin and eyes, and from breathing in oxygen. Free radicals harm the body’s cells. Antioxidants put free radicals out of business. Dark chocolate is packed with antioxidants.
Blueberries. Same job, different color, and taste.
Sweet potatoes. The beta carotene that gives the food its color is also an antioxidant fighting free radicals. Other fruits and vegetables containing beta carotene and carotenoids are apricots, watermelon, asparagus, tomatoes, beets, tangerines, broccoli, spinach, cantaloupe, pumpkin, carrots, squash, corn, peaches, green and red peppers, nectarines, kale, turnip greens, collard greens, and mangoes.
Garlic. A whole garlic clove contains aliin (no, it isn’t misspelled.) When you chew garlic, this compound turns into allicin (correctly spelled.) Garlic aids the immune system in fighting off germs and bacteria.
Almonds. Also, a source of Vitamin E, almonds contain manganese, magnesium, and fiber as well. These benefit the immune system, too.
Vitamin C in foods like tomatoes, berries, snow peas, Brussels sprouts, onions, red, green, and yellow peppers, cauliflower, papaya, honeydew, and kiwi.
Vitamin E can be found in broccoli, sunflower seeds, carrots, spinach, chard, red peppers, mustard greens, turnip greens, papaya, and mangoes. Vitamins C and E are antioxidants that fight free radicals.

vitamin c and sinus infection prevention

Learn the health benefits of oranges–including ramping up your immune system.

We’ve discussed the foods that boost the immune system, but you should also remember the herbs and spices you reach for while cooking will do the same job. Turmeric, ginger, garlic, and black pepper are among a few listed above.

A few more are:

Spices and Herbs that Boost Your Immune System

Ginseng. A Chinese herb used to boost the immune system, it also clears the respiratory tract.
Cinnamon. Popularly known as a topping for French toast and used in many foods and drinks, cinnamon contains a compound called cinnamaldehyde. This has anti-bacterial properties that fight infections and viruses, both of which are involved in sinusitis. Cinnamon is high in the immune system-boosting antioxidants.
Echinacea. Many people take this pretty daisy-like flower and make a tea out of it. The leaves, flowers, and stems can be used either dried or fresh. The herb aids in immune strength, respiratory system strength, and helps fight colds and flu.
Honey. It might not be an herb or a spice, but honey is a potent anti-inflammatory, and it kick-starts the immune system’s response to incoming bad guys.
Oregano. This herb contains compounds that are antiviral, antibacterial, and antifungal, all of which are involved with a sinus infection. Additionally, the fiber, antioxidants, minerals, and Omega-3s also help the immune system fight off infections.

Final Thoughts on Recovering from a Sinus Infection

Sinusitis is nothing to mess with. It’s painful and leads to lost days from work and a tense family relationship while it lasts. Antibiotics don’t work on the virus that usually causes the illness, so medications can’t heal you.

However, the oldest medicine ever invented can help heal sinusitis. The foods you eat send their healing properties to the areas of the body needing them the most. They also strengthen your immune system. Want to feel better? Dig in!

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