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Dietitians Explain 10 Weight Loss Strategies For Baby Boomers

September 15, 2019 by Power of Positivity

Small changes can lead to big results for almost anyone. Should we really let our age be a barrier to achieving our weight loss goals as we get older? Smart baby boomers know that the answer to that is a resounding “Definitely Not!”

For many, dieting and exercise seem to be constant struggles as we battle hectic schedules, fast food cravings, and toxins. Of course, these trigger water retention and weight gain as we age. A startling 70 million people in the U.S. alone are considered overweight or obese, making us one of the unhealthiest nations in the world. With access to cutting edge healthcare, optimal nutrition plans, and resources that other countries only dream of having, why then are we seeing the downward spiral with regard to our health and wellness? It seems that the need for a health overhaul is in order.

Regardless of your age or current state of health, dear baby boomer, we have some tips and tricks for weight loss that will make your journey easier; follow them and start down the path to better health and better quality of life.

Common reasons why we gain weight as we age

Excess abdominal fat is the source of much disdain in middle age, although it can pop up at any time. Understanding its causes and then taking proactive measures to manage your weight as you get older are key to living a long term healthy lifestyle. Here are some of the most common reasons that we gain weight as we age:

1. Our metabolism slows down.

Our metabolic rate naturally slows down for both men and women as we conserve energy for mental and physical processes that become more difficult with age. Burning fewer calories means packing on a few pounds unless you compensate with diet and exercise.

2. You have less lean muscle mass.

The body’s amount of lean muscle mass naturally starts to deteriorate around age 30, and muscle is a key component in boosting the metabolism. If you want to increase your lean muscle mass, consider adding some lean protein to your daily intake and performing weight-bearing exercises on a regular basis to build up your body.

3. Menopause results in weight gain.

Sorry, ladies, the cold hard fact about menopause is that most of us gain a little weight. Hormonal changes, disruption in sleep patterns, and eating habits all contribute to the additional pounds. Do what you can to establish healthy eating and sleeping patterns, and talk to your doctor about what you can do to stabilize your hormone production.

4. We become more sedentary.

You can blame it on age, you can blame it on our natural tendency to slow down and look for the road that has been well worn; we do become a bt more sedentary as we grow older. This exacerbates the already slowing metabolic rate; incorporate regular periods of movement and exercise into your day, and you’ll see less of a spike on the scale.

5. We experience life stressors.

Stress is the culprit behind our cortisol production; a hormone that literally encourages the storage of belly fat. This is a biological response that our ancestors welcomed, for it was a protective measure against the elements. Also, it protected early humans against starvation, and even predators that threatened the survival of our species. We no longer need this protection, so it would be wonderful if our body would recognize that this fat storage is no longer necessary.

Weight loss tips for baby boomers

Now we know the reasons behind our weight gain; let’s see what we can do to minimize our middle-age spread and enjoy those golden years being fit, active, and healthy. Follow these tips for weight loss as we become more “seasoned”:

1. Get rid of low-protein breakfasts

Is your morning “go-to” a bowl of cornflakes with milk? You could be setting yourself up for high blood sugar, insulin spikes, and associated food cravings later on in the morning that is hard to fight. Consider protein-rich breakfasts that really fill you up such as whole-grain toast with nut butter, eggs, and lean breakfast meats such as turkey sausage, ham, or chicken. Your body will thank you as it maintains steady energy and steady blood sugar levels all morning long.

2. Stack your calories earlier in the day

A growing body of evidence suggests that eating most of your calories early in the day can curb inflammation, temper cravings, and stoke your metabolism for optimal calorie burning. Focusing on a large breakfast, medium-sized lunch and a light dinner will set you up for weight loss success. Burning the majority of your calories while you are active during the day will allow you to burn up fat stores at night when you are resting comfortably.

3. Limit your alcohol intake

Unfortunately, according to national data, more adults are drinking alcohol than ever before. Even a few beers or glasses of wine can quickly add up to 500 calories, causing an unhealthy cycle of gain that is hard to rid yourself of. Replace your nightly nightcap with some seltzer water and a twist of lime, or a calorie-free beverage that you thoroughly enjoy so you don’t feel like you’re missing out on something.

4. Balance strength training and cardiovascular exercise

Strength training and weight-bearing exercises are important in order to retain lean muscle mass and build bone density as we age. Baby boomers shouldn’t skip out on the cardio, though. Consider activities like walking, jogging, cycling, or even swimming help to condition your cardiovascular system and tone muscle. As you know, you’ll increase your metabolism and burn more calories. Balance both in your weekly workouts for best results.

5. Stay on track

Baby boomers and their aging metabolism cannot easily bounce back from a cheat week or even a cheat meal every now and then; our bodies are just not set up for the additional calorie burn. Do what you can to stay on track and develop healthy eating habits that, over time, will help you to shed weight and feel younger, lighter, and stronger.

6. Get some shut-eye

Never underestimate the power of a good night’s sleep, dear baby boomer. Your metabolism will work more efficiently, you will be less prone to cravings for carbohydrates and simple sugars that can cause spikes in your energy but expansion in your waistline, and you’ll have more energy to keep up activity levels through the day. Set and keep regular bedtime hours, and establish healthy bedtime routines like dimming the lights and turning off technological devices at least one hour before bed.

7. Drink that water

None of us drink enough water–we need to consume at least 6-8 8 ounce glasses of water per day to stay hydrated and keep all systems of the body working efficiently. Baby boomers, we know you’re busy, but aim for taking a water bottle with you on the go and sipping at it during the day when you are tempted to reach for something else. You’ll look better, you’ll feel better, and you’ll find that excess weight drops more rapidly as a result of excess toxins being flushed out of your cells as you drink its crystal clear goodness.

8. Add green tea to your diet

The antioxidant-rich green tea elements called catechins help to flush toxins out of your cells as they give you a burst of added energy. Drinking green tea aids in the elimination of fat from the body. Plus, small amounts of caffeine aid in keeping you alert and awake for all the demands of your busy schedule.

9. Consider intermittent fasting

If your body is constantly being barraged with food and drink, it can never truly begin the work of detoxifying and cleansing your cells, as all of its energy goes into digestion and elimination of what you ingest.

We baby boomers are famous for our “on-the-go” lifestyle, constantly feeding ourselves with what we can grab to fuel our busy days. Sometimes, allowing our bodies to rest from the activity of digestion is the best course of action for health and building up energy stores again.

Intermittent fasting is a very effective tool to promote fat loss and re-stimulate a sluggish metabolism. Also, cycling back and forth between periods of fasting and eating healthfully may give you a more youthful appearance. Baby boomers all over the world want to look and feel younger. So, perhaps we should give fasting a try.

10. Add a probiotic to your daily regimen

Probiotics are live microorganisms that can be taken through the ingestion of supplements or certain fermented foods. An imbalance in the number of good bacteria versus bad bacteria in the gut leads to chronic illness and disease. Thus, it has never been more important to maintain a proper balance of gut flora given the fact that our food is becoming increasingly more toxic. Plus, food today is overloaded with chemical additives.

Taking probiotics helps to maintain a proper balance of bacteria in the digestive system. Thus, you improve the body’s effectiveness in eliminating what we don’t need.. Find a good supplement that contains many strains of microorganisms and begin to see and feel health benefits almost immediately.

These Are Weight Loss Strategies Any Baby Boomer Can Embrace

So, none of us are completely immune to the effects of aging on the body. However, we can significantly reduce the pace at which it occurs by establishing healthy habits of eating right and exercising. Begin to implement some of these strategies for losing weight. Indeed, you’ll look and feel better than you have in years.

So, here’s to your best health!

11 Things You Should Never Ask a Libra

September 15, 2019 by Power of Positivity

While Libras may be considered by some to be part of the “pushover” group of the twelve zodiac signs, this is not completely true. While they may be easily led by those who they love and trust at first Libras are not blind to justice. They do catch on faster than what people give them credit for.

If you are going to have a healthy and stable relationship with someone of this sun sign you should consider what you should never say. While you may think that being nice and following the golden rule is all that you need to have a happy relationship with a Libra man or woman then you are only twenty-five percent right. Besides knowing what makes someone happy you also need to know what makes them tick.

While Libras are known for balance and having the scales of justice for their sign, they also have some negative qualities that few may be surprised by. This is of no surprise as all the zodiac signs have negative traits. However, Libras’ “negative qualities” are more brought out by other people then what is it by the person him/herself. Therefore, it’s imperative to understand just what motivates those who fall under this sign.

11 Things You Should Never Ask a Libra

1) Why not join the fight?

One of the major things that happen in this world daily is that unfair situations happen, and that unfair people live in it. Libras not only hate when unfair situations happen around them, but they also dislike the unfair people who create them. Cruelness has no place in their life as they see it.

When they discover that they have people in their inner circle who are unnecessarily cruel and unfair to other people and animals they will end the friendship or relationship in a heartbeat. No questions will be asked of the guilty party as to why they did those cruel things, they will simply be cut out and kept at arm’s length. Remember they are about fairness and right any wrong that they can.

If you find anything that promotes you in any advancement done through anything cruel or by any unfair deeds expect to receive a tongue lashing and a lost friend or family connection.

2) Why do you never help me?

Besides cruelty getting under the skin of a Libra, selfishness if the other thing. Libras are great at leading families and keeping them together. They are fabulous are getting along with many people. However, anyone who is selfish and who pushes a Libra to only focus on them and to get them involved with their drama but never return the favor of helping the Libra out does not last long.

Attention seeking and drama queens do not do well anyone born under this sign sun for very long.

3) Do you have any new gossip?

Unless it is a fascinating tv show or a favorite drama soup or play, Libra hate drama. Be it unnecessary or not, it does not matter. Libras view life as short and needs to be lived to its fullest. Drama and gossip do nothing but create pain and lies about other people and situations that do not need to be created.

If it is a family drama or gossip going on, then Libras will spend hours on how to fix the problem then move on. They work endlessly to right the wrongs and restore the balance of justice. They will let the truth about what happened come out, but they will not add to the gossip for they receive no joy hurting other people.

4) Why are you so slow?

Whoever comes up with the phrase “don’t rush your mother” first was most likely someone born under the Libra sign. Libras like to have things done in a certain order and to be done correctly the first time. If it means taking the extra time to do it then they will without a second thought.

What Libras will not do is be allowed to be rushed to finish something without you hearing them protest first and during. No matter their age Libras hate being rushed especially when it is uncalled for.

5) Why can’t you make up your mind?

If you want to get on the bad side of Libra being pushy is an excellent way to achieve that goal. Tell a Libra man or woman that they cannot have the time they need to finish a project or have time to think about something and focusing them to decide right then and there with no chance of changing their mind is a quick way to upset them. If they don’t tell you their answer is because they have not decided yet. It is not because they are avoiding the subject.

Libras can not stand pushy, rude people. They don’t see the need for that sort of behavior and find it unnecessary. It shows a lack of manners. If you need a good relationship with a Libra this is one of the big 11 Things You Should Never Ask a Libra, you should remember.

6) Why not tell a lie to get what you want?

There are some little white lies like the tooth fairy and Santa that Libras will “keep” but do they really? Unless asked by their small child or grandchild specifically, they will pretend that they are real. However, they are more likely to take on the roll themselves so that it is not completely a lie.

Libras view lying the same as gossip. It does nothing to help and just hurts a person. They will not lie to a person unless necessary. However, they hate it all the same. They will hate you even more if you make them.

7) Why don’t you give up your own pursuits and do the thing I want to do?

If the scales of Libra were to hold two words that are infamous partners in crime the first would be “lying” and the second would be “conflict”. Libras hate conflict as much as the Hatfield’s hated the McCoy’s. They will stick up for what they believe in, but they will try to avoid the conflict if they can. If you force them into a corner for the conflict to happen, you will regret it. That is a promise.

This is a key element of the core of Libra’s personality. And, it’s one thing you should keep in mind if you want to stay in a Libras good graces.

8) Why do you think I’m always in the wrong?

It is rare for a Libra to remain friends or run in the same circles for long with someone who is a manipulator. Manipulators bring nothing but pain and headaches according to any Libra. Creating injustice and spreading unfairness tip the balance of the scales in which Libras will work tirelessly to set back right.

Remember Libras hate conflict, but they will not tolerate cruelty happening when they can put a stop to it. They have as much power working behind the scenes as they do on center stage.

9) Why not have fun and dabble in the four-figure discount?

To steal and to cheat are considered a mortal sin for many people. This is an understatement for a Libra. This again goes back to their natural ability to believe in right and wrong. They will not participate in anything of the sort and would have no problems reporting you to the policy for the betterment of society.

10) Why not follow my lead?

If you show that you are even the tiniest bit untrustworthy and you ask them to trust your motives for any situation, except to be left in the lurch. Putting on airs and being a fake person leaves a nasty taste in a Libras month. They will work with you if they are required to, but they will have the last laugh as you fall off your high horse as the truth about you comes out.

11) How about joining in and following the crowd?

Libras are known for their ability to get along with everyone. This talent helps them greatly in the professional world. But what makes them happier than anything is being on their own. They don’t follow trends or the latest fads, for those things lack originality and keep everyone chasing after whatever they feel they are lacking. This is, in turn, keeps then unhappy.

More than anything, Libras need friends who are real and not fake. Chasing trends can keep people away from their original goals. No one likes distractions.

Final Thoughts on Staying Friendly with Libra

Libras are a sign that gets along with nearly every sign with no major problems. However, they still have a code of honor that they fallow even if it may seem old fashioned to others. Understanding and following the rules, you will keep your relationship or friendship alive and well for years to come.

Here is What to Eat and Avoid if you Have High Cholesterol

September 14, 2019 by Power of Positivity

It’s true what they say. High cholesterol can kill you. Cholesterol is confusing to many as some foods get a bad reputation for being “bad” when in reality they’re actually loaded with important nutrients. Eating the right food will help lower your cholesterol, but there is no reason to avoid all foods that contain a high level of cholesterol. Here’s a look into what to eat and what to avoid if you have issues with your cholesterol levels.

All About Cholesterol

Many people only know that cholesterol is something that clogs their arteries. It’s a waxy, thick substance found in the body. It’s not all bad though. Cholesterol helps produce hormones, boosts vitamin D and works with the bile that digests fats. It gives cell membranes in the body flexibility and strength.

The liver actually produces cholesterol to help with all of these things, but it is also brought into the body in many foods. Outside substances account for 25% of your cholesterol in the body. Blood and cholesterol don’t mix well. It’s a bit like oil and vinegar. This means it needs lipoproteins to transport it.

These lipoproteins are called LDL and HDL. The “bad” stuff is the LDL as it builds up in the arteries causing clots. The “good” stuff is the HDL which helps get rid of the excess cholesterol in the body that causes bad cholesterol.

What To Eat To Improve Your Cholesterol

1 – Legumes

Legumes are high in fiber, protein and other minerals for an overall boost in health. Beans, lentils, and peas are all legumes. These plant foods help lower your risk of heart disease. It’s best to replace processed meats and refined grains with them. Eating only a 1/2 cup of legumes per day could help lower your bad cholesterol by about 6.6 mg.

2 – Fruits and Veggies

Fruits and vegetables are good for your entire body, not just your cholesterol. They help increase compounds in the diets that could help lower your high cholesterol levels. These are called plant sterols or stanols. They work like soluble fiber. Strawberries and blueberries are some of the best types of fruit for the heart. They have high levels of pectin. Pectin is a type of fiber that helps decrease the bad levels of cholesterol in your body. Avocados are high in monounsaturated fats. These fats help the good cholesterol while working to reduce the “bad” triglycerides. They are also high in the plant sterols.

3 – Nuts

Some consumers shy away from nuts for fear of their fat content. They may be high in fats, but it’s in monosaturated fats. These are the good kind of fat. Nuts have phytosterols which help lower the bad high cholesterol by blocking its absorption in the intestines. Walnuts have high levels of omega-3 fatty acids. These polyunsaturated fats are good for the heart. Almonds have high levels of L-arginine. This amino acid assists the body in making nitric oxide. Nitric oxide regulates blood pressure. All nuts contain calcium, potassium, and magnesium which may lower your risk of heart disease by reducing your blood pressure. Many nuts have added salt. These should be avoided at all costs. Unsalted nuts are your best option.

4 – Yogurt

Yogurt is packed with many different nutrients. Sometimes consumers shy away from it because they fear the full fat yogurt is a dairy decision gone bad. It’s rich in potassium, zinc, calcium, protein, and B vitamins. It contains about 30 mg cholesterol per cup. Yogurt actually helps reduce the LDL levels of cholesterol and blood pressure. It also helps reduce the risk of diabetes and stroke. Yogurt is also a natural probiotic helping the gut to function properly with good bacteria.

5 – Cheese

Cheese is another dairy product that sometimes gets a bad reputation. Some fear it’s too high in fat. It’s actually filled with nutrients to help the entire body. It contains a high amount of protein and about 20 percent of your daily calcium requirement. It also helps raise good cholesterol. Low in carbohydrates, cheese is being used for many to even lose weight.

6 – Fish

Fish are a great addition to a diet to help your overall health. As long as you aren’t frying that fish, it should help your cholesterol levels. Baked or broiled fish is good for the heart. Cold water, fatty fish like mackerel and salmon have high levels of long-chain omega-3 fatty acids. They help inflammation levels and to even lower your risk of a stroke. Coldwater fish like these should be eaten two to three times per week.

7 – Eggs

Eggs are on the fence of the “yes” and “no” list of things to buy. They’re high in many different nutrients, yet they are also high in cholesterol. One egg has a little over 200 mg of cholesterol. This may sound high, but eating the whole egg actually increases HDL in many patients. The egg has high levels of B vitamins, Vitamin A and selenium. As long as you aren’t overindulging on eggs, it’s fine to have one to three in a day.

Foods to Avoid for High Cholesterol

1 – Processed Meats

Processed meats should be eaten in limited doses. Sausage and bacon are two of these processed meats. They contain high amounts of fat. Hot dogs are another processed meat. Hot dogs are usually made from different types of meat so there are many different things in them. They aren’t pure so you’re not just eating a healthy piece of pure meat.

Deli meat is another culprit of something that may taste pure, but be packed with high levels of sodium. Sodium leads to higher cholesterol levels. Always check the amount of sodium and cholesterol on the packaging before buying any type of meat.

2 – Sugar

Sugar is one of the tastiest items out there to many consumers. It’s what many dive into after a long day or when relaxing watching a movie. It’s found in many culprits including: candy, cookies, ice cream, and soda. Many are surprised it’s also found in some other everyday items. Sugar is often added to different types of fast foods, ketchup, granola bars, and hidden in drinks. Sugar has no nutritional value. It tastes good, but it does nothing good for the body.

3 – Red Meat

Red meat contains more saturated fats and cholesterol than other meats. If you have an existing heart condition, red meat can make it worse. Many people on a low carbohydrate diet eat lots of red meat. This could cause high levels of cholesterol due to the high saturated fat content. It’s best to limit your intake of red meat to once a week.

4 – Butter

Most people don’t sit around consuming sticks of butter, but many might be surprised at what all contains butter. It’s in everything from popcorn to instant potatoes. Butter is also added to corn on the cob, pasta, and bread for added taste. Butter is also added to many desserts and baked goods. These things usually also contain a high level of sugar making the prepared food bad for the body. The problem with butter is that it is high in both fat and calories. If not eaten in moderation, it can contribute to weight gain. High levels of weight gain could raise levels of LDL cholesterol.

5 – Salt

High sodium levels lead to higher cholesterol levels. You should eat no more than 2300 milligrams of salt a day. Salt hides in many items so always make sure to check sodium levels on packages. Many people also add salt to the pan when cooking for taste. Just because you limit your salt intake does not mean your cholesterol will lower. You can lower your overall risk for heart disease by lowering your blood pressure. You can use other seasonings for taste when cooking.

6 – Fried Foods

Fried foods are easy to get at fast-food restaurants as you scurry around town taking kids to soccer games or rushing off to work. The problem is that fried food is packed with fat. Fried chicken is one of the most popular foods for all ages. Fried chicken and nuggets are the same thing as a fried chicken leg. Don’t let the marketing fool you just because you’re also getting the meal for your kids. In fact, fried chicken can contain more cholesterol than a cheeseburger.

French fries come on the side of many fast food items. They’re usually fried in hydrogenated vegetable oil. This is why some people swear fries found under their car seat after a year still look the same as the day they bought them. This type of vegetable oil helps them not to spoil. The problem is that this type of food usually has a large number of trans fats. The extremely popular fried food items at many State Fairs are usually both high in trans fats and high in cholesterol.

Final Thoughts on Overall Heart Health & Cholesterol

There’s no magical food that is going to keep your risk of a heart attack at bay. You can work to lower your cholesterol levels by eating certain foods that help your body keep up its health. Incorporating a healthy lifestyle into your food routine will help your body as a whole. Contact your local physician to discuss your new diet, and you’ll be on your way to an entirely new healthy lifestyle in no time.

CDC Warns Against The Dangers of Vaping After Recent Spike in Lung-Related Illnesses

September 14, 2019 by Power of Positivity

Vaping has become increasingly popular among teens and young adults. However, health officials have discovered the grave dangers of this fad recently

Kansas health officials said Tuesday that a sixth person in the U.S. has died from lung disease due to vaping. The woman was older than 50 and had a history of health problems. However, her health declined rapidly after she started using e-cigarettes. The Kansas Department of Health and Environment is unsure exactly what vaping products she used.

This is the first death in the state; other vaping-related deaths were reported in California, Illinois, Indiana, Minnesota, and Oregon. The US CDC, FDA, and others are investigating the recent outbreak of vaping-related illnesses and deaths. They have found a possible cause of the sudden onset of health problems.

What’s causing lung illnesses and deaths from vaping?

All reported cases have been from people using e-cigarette products, sometimes containing cannabinoid substances such as THC or CBD. New York health officials said last week that extremely high levels of the chemical vitamin E acetate were discovered in almost all vaping products containing cannabis that were under investigation.

There’s a similar thead between each person who had negative health impacts. Each person who sent a product for testing used at least one product with Vitamin E acetate.

The New York State Department of Health’s Wadsworth Center in Albany tested vape products in their lab. Not suprisingly, they found “very high levels” of vitamin E acetate in the samples containing cannabis. Due to this discovery, Vitamin E acetate is now “a key focus” of the state’s investigation.

On Monday, New York Gov. Andrew Cuomo gave the state health department an order to issue subpoenas to three companies that sell thickening agents used in black market vaping products to companies that manufacture vape liquids. He also mandated that warning signs must be posted in all vape and smoke shops in New York. Furthermore, he’s taking steps to ban e-cigarettes state-wide.

The Wadsworth Center analyzed thickening agents from the three companies. They found that “they are nearly pure vitamin E acetate oil,” according to the governor’s office.

CDC Warns Against The Dangers of Vaping After Recent Spike in Lung-Related Illnesses

The CDC says the public should stop using e-cigarettes of any kind while the investigation is ongoing. If users continue to vape e-cigarettes, they should monitor themselves for symptoms such as shortness of breath, cough, chest pain, or fever, the CDC said last Friday.

Tuesday, the American Lung Association said in a statement that “e-cigarettes are not safe and can cause irreversible lung damage and disease.”

American Lung Association National President and CEO Harold Wimmer went on to say that e-cigarettes contain harmful toxins such as heavy metals, carcinogens, vegetable glycerin, and propylene glycol. Of course, each of these can damage the lungs.

Dr. Patrice Harris, the president of the American Medical Association, had an important message for the FDA in light of the recent vaping epidemic.

“We must not stand by while e-cigarettes continue to go unregulated. We urge the US Food and Drug Administration (FDA) to speed up the regulation of e-cigarettes and remove all unregulated products from the market,” she said, “We also call on the FDA to immediately ban flavors, as well as marketing practices, that enhance the appeal of e-cigarette products to youth.”

What is the FDA’s response?

FDA spokeswoman Stephanie Caccomo communicated via an emailed statement. She reported that they need more information to understand the relationship between specific products or substances and reported illnesses. The FDA is looking into e-cigarettes and other vaping products as well. And, those include THC vaping devices. The FDA is also taking steps to put a stop to young people vaping.

“To combat the epidemic rise in youth use of e-cigarettes, we’re aggressively enforcing the law and investing in campaigns to educate youth about the dangers of e-cigarette use. Our educational efforts include youth-focused prevention messages on TV, digital platforms, posters in high school bathrooms, and lesson plans developed with Scholastic for educators,” the statement said.

On Wednesday, the Trump administration announced that it had plans to take all flavored e-cigarettes off the market.

“The Trump Administration is making it clear that we intend to clear the market of flavored e-cigarettes to reverse the deeply concerning epidemic of youth e-cigarette use that is impacting children, families, schools and communities,” US Health and Human Services Secretary Alex Azar said in the announcement.

“We will not stand idly by as these products become an on-ramp to combustible cigarettes or nicotine addiction for a generation of youth,” he said.

The FDA will also finalize a policy in the next few weeks demanding new requirements for non-tobacco-flavored e-cigarettes. Those will include mint and menthol flavors. This will clear the market of illegal and unauthorized products.

As of September 6, there have been more than 450 possible cases of lung illness and 6 deaths associated with using e-cigarettes reported to the CDC.

Scientists Explain How Air Pollution Can Hurt Your Intelligence

September 14, 2019 by Power of Positivity

Most people are aware that we live in a world full of polluted air. We know it can harm our breathing ability and our physical health – but did you know that your mental ability is also at stake?

Recent studies have indicated that your cognitive ability may be significantly harmed by regular pollution exposure. In today’s world, that is something worrisome, as almost everyone is exposed to pollution on a daily basis.

How Air Pollution Can Harm Intelligence

The State of Air Pollution Today

We often hear about how terrible air pollution has become, but rarely do we hear the exact statistics that quantify this epidemic. The emission of greenhouse gases from factories, vehicles, energy production plants, and more has all led to increasingly worsening signs of air pollution.

This declining air quality has slowly led to issues such as global warming, climate change, fungus growth, and adverse effects on human, animal, and plant health. In fact, it’s become so severe that it’s no longer possible to consider the issue with positive thinking; governments all around the world are working overtime to help reduce emissions. (1)

But how bad is air pollution, really? The abstract concept of “bad air” can be tough to understand. Here are some statistics regarding air pollution to help you truly understand the scale of air pollution today:

Outdoor air pollution exposure contributes to 4.2 million deaths annually.
Household air pollution exposure contributes to 3.8 million deaths annually.
91% of all individuals live in polluted locations with air quality that is worse than World Health Organization limits.
90% of all children regularly breathe toxic air.

The issue is that air pollution isn’t just something that affects you if you go outside. Just living and existing means that you, your family, your pets, and even unborn children are all suffering the negative sides of pollution.

The main types of pollutants in the air are as follows:

Nitrogen dioxide (from traffic and gas cookers)
Particulate matter (from traffic)
Sulfur dioxide (from fossil fuels)
Metals (from iron, steel, treated wood, arsenic, lead, mercury)
Ozone (from a reaction of a mix of industrial, natural, and traffic pollution in sunlight)

Recently, studies have indicated that air pollution can actually cause your intelligence levels to decline. How is this possible? Let’s find out.

How Air Pollution Can Hurt Your Intelligence

In many developing countries, unsafe air toxicity is a serious problem, and it’s already known that it has significant negative results on health and life. To study one area of its effects, researchers Xi Chen, Xin Zhang, and Xiaobo Zhang set to work studying the link between exposure to air pollution and cognitive ability in China.

The study, entitled “The impact of exposure to air pollution on cognitive performance”, sought to illustrate this effect using a mix of air quality data and a longitudinal survey that was nationally representative of those living in the country. A positive link was discovered between these factors. (2)

The study’s findings were rather bleakly conclusive. Results indicated that air pollution can cause a decline in performance in verbal skills and mathematical ability. The study found that regular exposure to air pollution caused test participants to do more poorly on verbal tests as they grew older and were exposed to more pollution.

This was especially apparent in elderly men and also in those with lower education levels, likely due to the condition of their working environments. Researchers suggest that the damage caused by pollution is likely responsible for a large amount of economic damage and health expenditure.

According to the study authors, it is possible that reducing particulate matter concentration in the country, which now sits at smaller than 10 ?m, to the 50 ?g/m3 Environmental Protection Agency standard annually could significantly help individuals to gain better cognitive ability.

The elderly population is especially at risk due to the way the pollution was revealed to lower their thinking skills, potentially leading to increased health and economic expenses as well as poorer decision-making skills.

Other Ways Air Pollution Can Affect You

The negative effects of air pollution on intelligence are already terrible for your cognitive ability, but that’s not the only way that it can take its toll. It can have other negative effects on your entire body. Here are some of those problems:

Food

Pollutants in the air contaminate plants, which contaminates the animals that eat them, with then contaminate the predator animals that eat them. Eventually, the pollution poison goes all the way up the food chain to where we are.

Respiratory Problems

When you repeatedly breathe air that is polluted, your chances of developing respiratory issues increase. Your lung function actually slowly begins to decrease due to inflammation just after 6 hours of exposure. You may sneeze, cough, wheeze, and become ill more easily.

Air pollution can also further exacerbate existing conditions like asthma. If you don’t have respiratory diseases, you’re at risk of developing them.

Cancer

Most types of pollutants that fill the air are carcinogenic in some way or other. This means long-term exposure can greatly increase your risk of developing cancer later on in life, even without a family history. This is especially true for lung cancer.

Children and Pregnant Mothers

Kids who grow up in environments with air pollution suffer terribly as a result. Their lungs often do not grow and develop the way they should. This often causes respiratory diseases, no matter how many positive preventative measures are taken. (3)

But pollution can affect a child even before they are born. They can have worsened brain growth, develop autism spectrum disorder or asthma, and even be more susceptible to premature births and miscarriages.

Heart

Research indicates that pollutants can enter the body and cause damage to the arteries, hardening them and potentially leading to strokes and heart attacks. If you already have a heart condition, you’re even more at risk of dangerous consequences to pollution.

Brain Function

Degenerative diseases like Parkinson’s and Alzheimer’s are said to be more likely to develop in those who have been exposed to polluted air – and the study we’ve talked about corroborates that fact. Schizophrenia may also develop more easily in those who are regularly breathing polluted air.

Diabetes

Type 2 diabetes is the kind that develops in adults and is not genetically developed at a young age. This condition can often be more likely to occur in those who have to deal with polluted air on a regular basis.

But why does all of this happen? It has to do with inflammation. Pollutants trigger inflammatory responses in the body, and chronic inflammation within the body can lead to all these disorders and issues.

Protecting Yourself From Air Pollution

Due to the prevalence of air pollution, it’s virtually impossible to totally eliminate the effect of air pollution on your body perfectly and entirely. But there are some steps you can take to potentially protect yourself from the worst of it, avoiding the worst of the repercussions. Here are a few methods:

Wear A Mask

The easiest air pollution protection method is to simply wear a mask. They’re not 100% foolproof, but they help to some degree. Industrial masks are far more effective at blocking smaller air particles than standard face masks as well, so take that into consideration when purchasing.

Be Aware Of Forecasts

Most weather reports on TV, in radio programs, in newspapers, and online will provide daily forecasts of the severity of air pollution in certain locations. Try to stay inside on particularly bad days.

Exercise In The Right Places

Yes, working out is important to health, but make sure you’re doing it in the right places. Don’t go for a run where there are a lot of cars or vehicles driving past. Opt for parks or similar locations, and go to an indoor gym on particularly polluted days.

Buy Good Plants

Certain plants have air purification abilities that can improve air quality in enclosed spaces. Some examples are spider plants, ivy, aloe vera, dracaenas, and Areca palms.

Pick Cleaning Products Wisely

Most standard cleaning products that you can buy in stores contain a lot of chemicals that become hazardous indoor pollutants. In fact, regular use of these products can lead to lung cancer! Go for organic or natural iterations of these products.

Pick Equipment Wisely

A lot of equipment that you use to take care of your lawn may run on gasoline, which is a big source of pollution. Try using electric or hand-powered options instead.

Reduce Home Energy

Did you know that the process of generating electricity can actually lead to air pollution? Work on only using electricity when you absolutely need it to lower your carbon footprint – and to save money at the same time.

Keep Your Home and Car Air Clean

Invest in an air purifier for your home, and even a small one for your car. If you spend a good amount of time in your car, you need to make sure that the air within is just as clean as you’d want your home’s to be. You should also open windows for a short while in the morning to boost air circulation.

Eat Well

A healthy diet can actually help your body to protect itself against certain adverse reactions to air pollution. Vegetables and fruits are a must, as well as beans and nuts. You should also consume a good amount of healthy fat.

Use Apps

Today, smartphone apps are now available that can give you air and pollution information updated in real-time, customized to your location. Many of these apps are totally free to use, too!

Final Thoughts On How Air Pollution Can Hurt Your Intelligence

It’s difficult to avoid air pollution. The best you can do is to work hard to protect yourself against the worst of it. By educating yourself and doing what you can to reduce pollution at home and in your environment, you’ll already be safer.

Unfortunately, air pollution happens more and more every year. It’s not something that even a person with positive thinking can avoid, and its bad effects on the health can’t just be ignored. As such, it’s important for you and those around you to do your part in reducing emissions and fighting against the onslaught of pollution.

11 Simple Daily Habits People Do Wrong (Without Realizing It)

September 14, 2019 by Power of Positivity

What daily habits might be doing more harm than good?

Developing a bad habit can be a challenge to overcome. This often happens because:

These habits become deeply rooted in our neural networks, and
We sometimes find it tough to accept and rectify our own mistakes.

However, this isn’t a reflection on an individual’s character; it’s a universal human tendency. Sometimes we inadvertently adopt habits that might not be in our best interest.

Interestingly, some habits are so ingrained in our daily routines that we don’t even recognize them as ‘habits.’ Yet, they can impact us, occasionally even our health.

In this article, we will highlight 11 everyday habits that people might be getting wrong. These habits are so prevalent that many of us have likely fallen into these patterns at some point.

Lastly, we’ll introduce a concept called ‘effortless mindfulness’ to help navigate these habits better. Let’s explore!

The 11 Simple Daily Habits

Here are the 11 simple daily habits people do wrong without realizing it.

1 – Using digital screens before bed

“Staring at smartphones before bed is a good idea,” said nobody ever.

Despite the commonsense idea to keep cell phones, tablets, and laptops out of one’s sleeping space, countless millions of people do it anyway.

This is a double whammy. First, it’s estimated that over 50 percent of adults worldwide don’t get enough sleep. The number jumps to over 60 percent in Western nations. Second, studies roundly demonstrate that blue light emission completely jacks with your body’s circadian rhythm. So, when you want to catch up on sleep, your body will have a harder time complying.

What to do:

Stop using your phone or tablet at least one hour before the time you wish to sleep.
Read a paperback book instead.
Activate your phone or tablet’s blue light or “night shift” feature.

2 – Defrosting meat at room temperature

According to the United States Department of Agriculture (USDA), thawing meat at room temperature or under hot water is not a good idea.

Products like eggs, poultry, cooked or raw meat, and other perishables must be kept at a temperature above 40 degrees Fahrenheit (~4.4 degrees Celsius) to prevent foodborne illness.

Moreover, the USDA says perishable foods should not be thawed on the counter or in hot water for longer than two hours. So, leaving a chicken out to thaw when you’re at work isn’t a good idea either.

What to do:

Thaw your perishables using one of three methods – in cold water, the microwave, or the refrigerator.

3 – Drinking coffee first thing

Uh, now’s your chance to skip over this one, early birds. Okay, you asked for it.

Apparently, the production of cortisol in the body is high in the morning. Usually, this would be considered a good thing. Cortisol does have the dubious title of “stress hormone,” after all.

However, this cortisol can be a viable energy source in the morning. It is also a vital component of our circadian rhythm, which ensures that we fall asleep and wake up at a standard, set time every day.

Coffee – and caffeine in general – interferes with these cortisol functions. Our body begins to rely on caffeine to perform the energy-boosting functions previously reserved for cortisol.

What to do (but you probably won’t!):

Wait an hour or two before downing the java.

4 – Washing ‘prewashed’ greens

We wash our lettuce, celery, spinach, and other ‘greens’ for a good reason. Should we do the same with ready-to-eat produce?

The answer appears to be “No.” According to a 2007 study published in the journal International Association for Food Protection, re-washing ready-to-eat, prewashed greens increases the risk of contracting foodborne illness.

The reason is quite simple. Improper handwashing is the leading cause of foodborne illness, and most people don’t correctly wash their hands. Apparently, this risk is greater than the pre-washed greens being tainted.

What to do:

Eat the greens out of the box
Wash your hands thoroughly with warm water for two minutes before rinsing greens.

5 – Holding a sneeze

Um, don’t hold your nose and sneeze. Among the things that could happen:

Ruptured throat
Punctured eardrum
Air trapped in the chest
Cerebral aneurysm

In one instance, a 34-year-old man was hospitalized for seven days after clamping his mouth and nose during a sneeze. Doing so, ruptured his throat and caused air bubbles to enter the deep muscle tissues. Due to the swelling of the neck all the way to the ribcage, doctors had to feed him with by tube and administer IVs until it eased.

What to do:

Sneeze into a tissue or, if necessary, your hands.

6 – Holding in flatulence

Let’s talk about flatulence as long as we’re discussing air escaping our orifices. Farts, for short.

Anyways, this isn’t a good idea either. Gas needs to be passed, one way or another. Holding it in places tremendous pressure on the abdomen and can even cause distension.

What to do:

Let your gas rip.
Blame someone else.

7 – Staring down at your phone

The spine evolved as it did for a reason. Slouching, bending, and otherwise, poor posture is unnatural and harmful.

Still, that doesn’t stop billions of people from staring down at their smartphones for hours on end. Many people develop what Dr. DL Fishman calls a text neck or “repeated stress injury and pain” in the neck caused by excessive cell phone use.

What to do:

When using your smartphone, exert a bit of effort and hold it straight out in front of you.

8 – Not using cold water in the shower

Not ending a shower with 10 to 30 seconds of cold water isn’t exactly a “habit” that people do wrong – but that doesn’t mean it isn’t really healthy.

According to Dr. Kaley Burns, ending your shower with cold water brings the following benefits:

Assist injury recovery
Improve circulation
Improve lymphatic system health
Increase energy (IMHO: the best benefit!)
Promote healthy skin
Reduce stress
Strengthen the immune system

What to do:

Shower at your desired water temperature, per usual. Before ending the shower, reserve 10 seconds for a cold rinse. If you’re willing, work your way up to 30 seconds.

9 – Not washing your face before working out

If you wear makeup and don’t wash it off before breaking a sweat, you’re not doing your skin any favors. Makeup debris settles in, saturating the pores during a workout session. In turn, it can trigger or exacerbate breakouts.

What to do:

Use a makeup remover first, and then thoroughly rinse your face with warm water. Use a toner if you’d like.

10 – Overuse of antibacterial products

Notice the word overuse. We’re not saying that you shouldn’t use antibacterial products. The problem is when you’re constantly submerging your hands with anti-bacterial sanitizers and soaps.

Why is it a problem? Research shows that antibacterial products leave residues on the skin’s surface. This can create a sort of safe haven for bacteria to dwell and multiply.

Moreover, the chemical triclosan, found in most antibacterial products, may trigger a genetic mutation and cause the targeted bacteria to become immune.

What to do:

– Normal soap is just as effective at killing bacteria than antibacterial products. If you can, use it more often.

11 – Using headphones at max sound

We all love our music. Especially when our favorite tune comes on at just the right time. By all means, “turn it up.” Just don’t blare the music directly into your ears on the regular.

Science shows that exposing your ears to excessive noise via headphones can cause noise-induced hearing loss or NIHL. Unfortunately, our youngsters may be the most at-risk. Per the American Osteopathic Association (AOA), 1 in 5 teenagers will experience hearing loss. A 30% higher rate than it was 20 years ago.

What to do: Per the AOA, people should not exceed 60 percent of the maximum volume while using headphones.

Final thoughts: Effortless mindfulness

“Effortless mindfulness is the letting go of attention, though, and present moments to open an already awake awareness that is naturally focused, compassionate, and non-conceptually intelligent in the Now.” – Loch Kelley

Most people live their lives on automatic pilot. A perpetual state of busyness. It’s so commonplace that it’s become our default mode of living. It’s ‘normal – it’s also insane.

Such a mode of operation causes us to form bad habits. We become negative energy and live in a state of constant stress.

The thing is: we don’t have to live like this.

Another thing: you can live effortlessly.

While it’s beyond the scope of this article to give an entire discourse on mindfulness, here’s a brief foray into something called ‘effortless mindfulness.’

The notion of effortlessness sounds absolutely insane to most of us. We’re told we must “try harder” when we first enter a classroom. Eventually, we’re programmed to think and believe that constant effort and striving are the gateway to happiness and success.

This is simply untrue.

Enter effortless mindfulness. Effortless mindfulness is a term coined by meditation teacher and mindfulness coach Loch Kelley.

Effortless mindfulness is rooted in the ancient wisdom traditions often described as direct path, essence traditions, or nondual traditions. The basic idea is, according to Kelley, “that the awake loving nature we are seeking is already here within us and can be accessed immediately.”

If you’re a student or practitioner of Buddhism or Taoism, you may have heard of effortless mindfulness in different terms. Buddhists and students of Buddhism tend to use the terms non-meditation. Taoists call it Wu Wei.

But effortless mindfulness has nothing to do with spirituality, religiosity, or belief. But it must be cultivated. That is, an initial effort is required, though probably not the ‘effort’ of the likes you are thinking.

You see, effortless mindfulness has nothing to do with thinking. On the contrary, it has everything to do with silence. Allowing your true self to surface. The true self is underneath the layers of mental concepts, chronic tension, and the general sense of unease.

The foundations? There are three.

Completely relax your mind and body. This brings to the surface your non-conceptual intelligence and true self.
Remain in this state.
When #2 disappears, go back to #1.

May you remain as your best self. Your effortless self.

Intermittent Fasting: 13 Amazing Benefits and a Getting Started Guide

September 14, 2019 by Power of Positivity

Would you be interested to know if it is possible to gain the benefits of intermittent fasting? And, achieve it without doing the often stressful other forms of fasting? Enter intermittent fasting (IF), the ideal way to fast for weight loss without making yourself miserable.

IF is the process of cycling between eating and not eating. To properly do this fast, dieters consume all foods within six to twelve hours. Many people find this process helps them lose unwanted weight. Indeed, they consider it more of a lifestyle than a diet plan. There are several different methods you can fast intermittently. The first one is the 5:2 method. Using this formula, you will eat as you usually would for five days out of a week. You will drastically restrict your caloric intake to between 500 and 600 calories for two out of seven days.

The most common IF method is the 16:8 or the 18:6 process. Using this formula, you will eat all your calories for the day within six to eight hours. Then, you fast for the remaining 14 to 16 hours. You can use this weight loss and fasting method daily or twice a week.

13 Stellar Benefits of Intermittent Fasting

#13: Boost Brain Function and Physical Health

You can dramatically boost the health of your brain and body by abstaining from food for a set time each day.

Before the Industrial Revolution, food was neither mass-produced nor easily accessible. Thus, human beings did not consume as much food.

In most situations, the family’s women spent vast amounts of time each day in the kitchen or the garden. There, they preserved and prepared food for the household. The menfolk spent the day in the fields tending the crops and the flocks. The American lifestyle has since changed from that of a farming standard to a consumer standard. And today, pre-packaged meals are the norm.

We no longer spend that time burning calories working in the garden or cooking meals to stay a healthy weight. Instead, we are sitting at a desk, on a bus or train, in the driver’s seat of a car, or behind a counter or register all day. The human body is not meant to be sedentary and will eventually begin to break down dramatically if enough movement fails to take place.

The toxins we consume

The additives, colorants, and artificial ingredients in most prepared foods are not suitable for you. And, they only add to the toxic load your body is being forced to carry. IF helps compensate for these weaknesses of the American lifestyle and can bring balance back to your physical systems.

#12: Lose That Extra Weight with Intermittent Fasting!

Finding ways to lower hunger while still burning calories is a win-win situation for those looking for ways to remove extra padding from around their middles. According to a study done by the University of Alabama at Birmingham, curbing the appetite allows the body to dip into the fat reserves to provide energy rather than using the additional calories converted into fat if they are not burned off. In the study, researchers assigned 11 overweight adults one of two eating schedules for four days before switching to the other. These schedules included:

Time-restricted feeding for weight loss fasts:

Participants ate only between a six-hour window of 8 a.m. and 2 p.m.

Typical American feeding times:

The study allowed eating any time during a 12-hour window between 8 a.m. and 8 p.m.

After following each regimen for the allotted period, the participants were evaluated in a respiratory chamber for 24 hours to measure the number of calories, fat, carbs, and protein they were burning. The participants also rated themselves on how full or hungry they felt during those three-hour fasting blocks. Blood tests provided additional information on hunger levels and satiety hormones.

Those who fasted for 18 hours a day and were finished with their meals by 2 p.m. reported lower levels of the hunger hormone ghrelin and higher levels of the “fullness hormone” peptide YY. Those who completed their meals earlier in the day also reported a decreased urge to eat which helped them feel fuller during the rest of the day.

In addition, intermittent fasting appeared to help boost the ability of the body to switch between burning carbs and fat for fuel–essential for weight management. This is an important discovery, as people who are obese tend to have difficulty burning fat. The most reported problem was the difficulty of getting the required number of calories each day. Participants reported feeling full during this eating program.

Women and this lifestyle

Women may be able to do a slightly shorter fasting period than men as their bodies burn through fat at a slightly faster rate. As a result, women might have more difficulty following a more extended fast of more than 16 hours or so, especially if pregnant. For most people, it will take about two weeks for the body to adjust to a new eating routine, after which you should start seeing some weight loss.

#11: Intermittent Fasting Can Help Reverse and Prevent Insulin Sensitivity

Insulin resistance takes place when your body is unable to metabolize glucose properly. Insulin is secreted by the pancreas and allows cells to properly uptake glucose in the bloodstream. Thus, insulin resistance means that the cells cannot properly absorb the glucose, allowing sugar to build up in the blood. When blood levels are higher than ideal yet not high enough to indicate diabetes, the condition is prediabetes.

With a prediabetic individual, the pancreas is producing a massive amount of insulin. That helps to overcome the body’s insulin resistance and ensure that blood sugar levels remain optimal. Over time, the pancreas becomes exhausted and fails to produce the necessary insulin level to keep blood sugar from spiking. When this occurs, a person is said to have type 2 diabetes. Insulin resistance can be prevented and possibly cured using an IF program that helps the body reset itself to a more natural state.

#10: Decrease and Prevent Inflammation

inflammation can take many forms, from arthritis to gout, joint pain, and mental health problems. Inflammation triggers an increase in white blood cell count and additional substances that the body makes to protect you from infection from foreign organisms.

However, in some cases, the body launches an inflammatory response when there is no foreign invader to fight off. Autoimmune diseases take place when the body starts to attack itself. Arthritis is one of the most common autoimmune diseases, including rheumatoid arthritis, psoriatic arthritis, and gouty arthritis.

Other autoimmune conditions caused by inflammation include osteoarthritis, fibromyalgia, and multiple sclerosis. Inflammation can either be short-term (as when you get a minor scrape or cut) or long-term (as in autoimmune diseases).

Intermittent fasting can help reduce oxidative stress that can lead to inflammatory conditions by providing a healing environment for the body to repair itself with minimal effort.

#9: Boost Heart Health Due to Weight Loss

Following a fasting routine can benefit your heart by reducing your risk of heart disease. Some people follow a strict 24-hour fast one or two times a week. However, it is possible to achieve similar results with the IF method.

Studies on mice seem to reveal that intermittent fasting can have a positive influence on health as well. The 2012 study involved two groups of mice. One group ate all the high-sugar, high-fat foods they wanted to in a 24-hour period; the others were permitted to eat the same foods but only in a restricted eight-hour window. Both groups ended up eating the same number of calories during the test. However, the mice that ate around the clock became overweight and sick, while those whose eating was restricted to the eight-hour window remained healthy.

Another study involving fruit flies that were placed on a time-restricted eating plan had hearts there were 20 to 30 percent younger than fruit fly hearts that ate on a non-restricted diet. Because fruit fly and human hearts are similar in specific ways, the humble little fruit fly can be a key to determining how the strengthen the human heart of those whose hearts are weak using IF.

#8: Prevention and Treatment of Cancer

Intermittent fasting can have a positive impact on those who are dealing with cancer. The research appears to suggest that fasting can help fight and prevent cancer by lowering insulin resistance and inflammatory markers. Chronic conditions that increase the risk for cancer, such as obesity and type 2 diabetes, can also be improved by IF.

IF works against cancer by making the cells more responsive to chemotherapy while maintaining the integrity of healthy cells. Fasting can also help boost the body’s immune system to overcome a cancer diagnosis.

Autophagy is when old and damaged cells are broken down and replaced with new, healthy cells. The body produces membranes to promote autophagy. These consume old cells and remove any viable molecules to use for energy and building new cells. Lack of autophagy can lead to weight gain, lethargy, increased cholesterol levels, and impaired brain function.

Fasting also helps improve the body’s response to cancer treatment by reducing the impact of side effects, including fatigue, nausea, headaches, and cramps. A study done in 2018 on women found that the participants had a high quality of life in those undergoing treatment for breast cancer or ovarian cancer when using a 60-hour fasting period beginning 36 hours before the start of chemotherapy. Those who fasted reported a higher tolerance to the treatment, fewer side effects, and higher energy levels than those who did not fast.

#7: Anti-aging Benefits of Intermittent Fasting

People who have been looking for the secret to prolonging their lives have found intermittent fasting to be a helpful practice to follow. The aging process begins in the integrity of the blood vessels. As people age, the vessels supplying the body’s organs are the most sensitive areas to the degeneration process.

A study done on mice who underwent induced starvation revealed that a molecule called beta-hydroxybutyrate was produced. Beta-hydroxybutyrate is a ketone that the liver produces and is an energy source when glucose is not available.

Ketones are more prolifically produced when the body is on a low-carb diet, during fasting, and after extended periods of exercise. This ketone can also promote the division and multiplication of new cells in blood vessel walls that can delay the onset of vascular aging.

#6: Enhances Cell, Hormone, and Gene Function

IF positively affects the production of human growth hormone. Human growth hormone (HGH) is a substance that the pituitary gland produces. It helps in the building and maintenance of muscle and the regeneration of all the body’s cells. Human growth hormone increases as much as 500 percent during intermittent fasting, making this an excellent option for those looking to improve muscle tone while losing weight.

HGH is also secreted in response to stress, exercise, and sleep. Our bodies produce more HGH during the night than during the day. The practice of IF can help boost the amounts of HGH that the body secretes overall for an increase in youthful looks and vitality. IF can also have a positive impact on genetic expression and can help reset the body’s metabolism and circadian rhythms.

#5: Reduction of Oxidative Stress and Inflammation

Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals are unstable molecules containing an uneven number of electrons. This allows them to react easily with other molecules, resulting in large chain reactions called oxidation.

On the other hand, antioxidants are molecules that can “donate” an electron to a free radical without becoming unstable themselves. The free radical then does not have to “steal” from other molecules and becomes stabilized.

Oxidation is a normal part of the metabolic process. However, when there is an imbalance between free radical activity and antioxidant activity, damage can occur to many areas of the body, including DNA, proteins, and tissue. IF can reverse the action of free radical damage and restore the body to a more balanced state.

#4 Jumpstart Cell Repair and Cleanup

When the body is denied a portion of its daily caloric intake, it switches over to burning fat for fuel and breaking down old or damaged cells in a process known as autophagy. This process helps reduce age-related symptoms and can reduce the risk of developing certain diseases in the future.

When the body consumes its dead or malfunctioning cells, it emerges more robust than it would if it allowed the old cells to remain floating around. IF can also have a positive impact on stem cells, the cells responsible for rebuilding and restoration of the body and its systems. [22]

#3: Potential Treatment/Prevention of Alzheimer’s Disease

Alzheimer’s disease is a debilitating condition affecting nearly six million Americans. Symptoms of this disease include the loss of memory, behavioral changes, and thinking problems. The brain also undergoes physical changes related to the areas responsible for memory and cognitive function. Although drugs are available to help treat the condition, none slow the progression or offer a resolution. However, IF could be a way to help reverse or prevent the disease from occurring in the first place.

#2: Extended Lifespan

The possible health benefits of caloric restriction have been studied in depth for years. One theory for the extended lifespan noted that animals fed less than their total daily requirement in calories resulted in reduced age-related deaths in rhesus monkeys at the Wisconsin National Primate Research Center. Using caloric restriction also helped delay the onset of age-related diseases. Specifically, it fought cancer, diabetes, cardiovascular disease, and brain atrophy. This data can potentially benefit human beings as well.

#1: Increased Physical Stamina

It can also have a positive impact on your performance as an athlete. In a six-week study, researchers studied the effects of IF on 12 male athletes using the 5:2 method, where the participants ate four days and fasted three days out of seven. At the end of the study, the researchers discovered that the athletes had lower heart rates. The athletes’ bodies were also more energy-efficient and less susceptible to fatigue.

A Beginner’s Guide to Intermittent Fasting

When deciding how to fast, you can choose between several different options: the 12:12 fast, the 5:2 fast, the Eat-Stop-Eat (ESE) fast, the One-Meal-A-Day (OMAD) fast, and the 16:8 fast.

12:12 Fast

The 12:12 fast is the easiest weight loss fast to follow and is the most gravitated toward by beginners. This fast limits eating time to a 12-hour block, followed by 12 hours of fasting. One of the reasons for the ease of this fast is that a good chunk of the fasting time will be spent sleeping.

5:2 Fasting and ESE

The 5:2 fast is a bit different. You will eat within a set period for five days out of the week. Plus, you’ll severely limit your calories to 500 – 600 per day for the other two.

Some people like to do 5:2 fast back-to-back days. However, others prefer to allow a day or two in between. Eat-Stop-Eat fasting is when a person abstains from all food for 24 hours once or twice a week. This is an option that most people would need to build up to succeed at it.

OMAD, 16:8 and 18:6 Fasts

The One-Meal-A-Day fast is just as it sounds. You can enjoy your single meal anytime, but make sure it’s as nutrient-dense as possible. The 16:8 fast involves eating all your meals within eight hours and fasting for the remaining 16 hours. A variation to this fast is the 18:6 fast. This program enables you to eat all your meals within six hours and fast for the remaining eighteen hours.

Extended Fasting

Only participate in extended fasting under the supervision of a medical professional. The most extended recorded fasting period was over a year at 382 days. And, it showed how the benefits of intermittent or extended fasting could improve and greatly enhance the health of the human body.

Final Thoughts on Intermittent Fasting

IF is one of the easiest ways to jumpstart a weight loss program. And it benefits your health in a myriad of ways. The benefits of intermittent fasting are many–besides the weight loss. They include cancer prevention/treatment, physical endurance, cell rejuvenation, decreased inflammation, and an increase in energy.

Are you evaluating the reasons to and benefits of IF?

Perhaps you feel a sense of unease or discomfort at the thought of depriving yourself of food. If you are the type of person who must eat or get “hangry,” consider the typical 16:8 fast. This means you don’t eat anything from dinner the day before until lunchtime the next morning.

Some people supplement their fast with keto coffee with grass-fed butter and MCT oil. Combining these healthy fats with caffeine will give you a boost of energy without stimulating your digestion. That way, you will still be able to power through your morning. And, you’ll remain productive until it’s time to eat solid food again at lunchtime.

You may drink during fasting. Of course, you should choose water, tea (no sugar), black coffee, or other unsweetened non-caloric beverages that will not interfere with weight loss. Don’t add sugar substitutes, either. That’s because the sweet taste will turn on your digestive juices and might negate the benefits of intermittent fasting.

12 Habits You’ll Notice if You’re in A Relationship with an Aquarius

September 14, 2019 by Power of Positivity

Aquarius represents a mystical healer of water. They believe that this is the most humanitarian astrological sign. The thought is that their goal is to use radical social processes in order to promote change in the world.

People born between January 20 – February 18 have the astrological sign of Aquarius. People with this Astrological sign have been accused of not showing enough emotion and of wanting to remain detached from others. They are known to get lost in thought if they become stressed. If you can get through to them then you will be in for a lifetime of fun.

12 HABITS OF AQUARIUS

1. Independent, Fun and Full of Surprises

If you are in a relationship with an Aquarius it will teach you to think differently about how you live. They have an overwhelming desire to be independent, they desire to have fun and they are full of surprises. Keep in mind; these surprises include good and bad surprises. It is unlikely that they will think similarly to other Zodiac Signs. They will want to remain independent in your relationship, so make sure you make an effort to keep ahold of your independence also. It is very important in keeping a part of you.

2. Friend Zone

These people are usually more interested in being friends first and slowly building relationships from that point. They crave stimulation and love keeping things light and fun in their lives. If there is any sign of love or deep interests too fast, they will run. They are not known for any deep love in relationships. If you are interested in being in a relationship with them, you will need to make your intentions clear, always be honest and up front with your intentions. This will help your relationship in the long run.

3. Free Spirits

When in any form of relationship with this astrological sign is important that you make your expectations clear to them. If at any time things stray from the expectations or change in any way, they will begin to feel trapped and they will flee. They are known for being a free spirit and will attempt to break free from any signs of love or commitment. It is important to celebrate the uniqueness of yourself as well as them. They are known to be creative, sensitive and tender in all things that they care about.

4. Friends with Benefits

An Aquarius enjoys having friends with benefits instead of full blown relationships. This helps them to remain feeling free and not tied down to anyone or anything. This is the most comfortable option for them because they do not feel the need to flee because they are already free to come and go as they please. However, they are capable of having romantic relationships. When they love, they love hard! It just makes be a challenge getting to this point. But if and when you do get there, the prize is worth the journey.

5. Short Attention Spans

Aquarius prefer to hang out in groups of friends instead of in a twosome or even individually. They have a very short attention span and are known to be attracted to the loudest, most colorful person or item in the vicinity. If you are in a serious relationship with them, make an honest attempt to keep things fresh and do what you can to spice up your love life. This extra effort will make both of you very happy!

6. Electric Charge

If you are able to break through their protective layer and create a meaningful relationship, the electrical charge between you will be intense. The hardest part is getting to that point and staying there. Along these lines, always make sure to stay honest about your emotion, when they love, they love hard! Once they are in deep with you, they are in it forever! They will move heaven and earth for you!

7. Personal Space

They have an uncanny ability to vanish from anything that makes them feel trapped or uncomfortable. Do not be surprised if one day they are there and the next day they are gone. As previously mentioned, it is one of their natural habits to just up and run off if anything gets too serious in their lives. They feel conflicted if you become dependent on them and they will run. Make sure you remain an independent person in order to keep yourself as well as them, happy.

8. Relationship Courtesies

Aquarius do not follow the conventions of relationship. Do not expect them to call you every day or to respond to every text message. They prefer to do things on their own timeline. But it is not advisable to confront them on this matter; one of their habits is to become easily offended. Sometimes they do these things because they do not care, sometimes they do not even realize what they are doing and sometimes they just want to see you and show how much they love you. Almost like asserting their dominance, although it might seem like they are stockers. But if they did not care, they would not do it!

9. Peculiar Timeline

As mentioned, they love to follow their own timeline which means they have a real potential to fall off the map for long periods of time. There is no reason to become alarmed by this behavior; it is just another habit that is part of their nature. On the other side of this, they are very hard workers. They really like it when you are able to make time for them in your schedule.

10. Rapid-Fire Contact

After the period of silence, they usually come back with rapid-fire contact. So do not be surprised if out of the blue they start frantically trying to get in touch with you. After their moment of silence, they tend to exhibit an intense need to meet up or to get in touch with you. They seem to have the ability to switch gears in either direction, extremely quickly. It is just their emotions getting the best of them. On the one hand they want to fall in love and be loved fiercely but on the other hand, love is a scary thing. Love can be very intimidating for anyone. It is never a good idea to jump into a relationship too quickly without knowing how you are feeling. There is always a fear of getting your heart broken.

11. No Sense of Time

Once you are in any sort of relationship, whether it is friendship or a romantic one, they have a habit of ignoring appropriate social behaviors. They have a tendency to be late for work or other scheduled because they lose track of time. They may also show up at your job place, your home, your meeting or other locations without an invitation and they have no remorse or guilt about it. This is just them having difficulty with time management. With a bit of practice, this problem can be dealt with and handled in a friendly way. Humans are resilient creatures; we can make mistakes and learn from them. The best thing to do it to be patient and work with your significant other when approaching this sensitive subject.

12. Sociopath

There is also a hidden dark side to their personality. While they are usually respectful of your privacy they are also very attached to their own privacy. For this reason, they tend to lie or practice the omission of information. This makes them feel like they are in control of their lives and it also helps them to stay away from the fear of commitment. As previously mentioned patience is key; just try to work it out!

Final Tips on Dating an Aquarius:

Make an effort to share your thoughts, accomplishments, and breakthroughs!

Make an attempt to be dazzling, honest and overall be your true self!

Be sure you keep true to your friends and family and never forget to express your values and emotional needs.

It is advisable to remain flexible to their schedule and to make sure you are on the same page as far as your expectations towards each other.

Always remember to be full of surprises and always make sure to laugh at their jokes and all-around silliness even if it is not funny. This will help to keep your relationship fresh and vibrant.

Do not be judgmental about their relationship needs, strange behaviors, appearance or beliefs.

Never assume monogamy, always have this discussion so you are both on the same page at all times.

Never provoke arguments or try to coax sympathy out of them and do not be too sympathetic, this never goes over too well with them. They might run from the situation,

Do not make assumptions on where they stand based on race, religion or sexual orientation.

Always treat others with respect, especially those in service positions.

Does Acupuncture Actually Work for Back Pain? A Doctor Explains

September 13, 2019 by Power of Positivity

Acupuncture is becoming increasingly common for many of the issues you may deal with during your lifetime. As it becomes more popular, researchers study what else this alternative medicine works for. One well-researched area is acupuncture for back pain, and it has been backed by doctors.

Doctors agree that this alternative can lessen or cure your back pain without all the side effects that over the counter or prescription medications can cause. It also lasts longer than most medications, and it may eventually cure you of your back pain for good.

Before you can decide to use acupuncture for back pain, however, it is important to understand more about this method. You should first learn what this alternative medicine actually is and how it can help your back pain. Then discern what doctors say about it, and how to find a professional acupuncturist in your area.

What Is Acupuncture?

This treatment originated from traditional Chinese medicine more than 2,500 years ago. During treatment, practitioners insert tiny needles into your skin. They choose specific areas of your body called pressure points. And each pressure point relates to certain ailments.

Acupuncture is recognized as a legitimate alternative medicine by the American Pain Society and the American College of Physicians, and both organizations agree that doctors should at least consider the treatment for their patients.

When done in a professional setting, this alternative medicine is completely safe. It doesn’t usually have any side effects, but sometimes you may notice slight bruising or very light bleeding. This treatment method isn’t intended to cause harm or to be painful, either.

While some people may be turned off by the idea of needles being placed into their skin, you can rest assured knowing that there is no pain or very little pain involved with the treatment. Professional acupuncturists are trained to make the treatment as easy and stress-free as possible, and once you get your first treatment, you’ll likely be able to relax at the next session. As soon as you see that there is nothing to be afraid of, you’ll understand the hype behind this alternative medicine.

A Doctor Explains How Acupuncture For Back Pain Works

Dr. Andrew Weil explains in depth how this method of treatment works to reduce back pain. When a patient is suffering from back pain that causes muscle aches, shooting or stabbing pain, lessened flexibility, and range of motion, difficulty standing up or sitting up straight, or the inability to stand for extended periods of time, this treatment option may be a beneficial treatment option for them.

Dr. Weil explains that this alternative medicine can treat back pain just as well or more effectively than standard medication can. Through a study backed by the National Center for Complementary and Alternative Medicine, it was found that after 8 weeks, those patients who received this treatment showed significant improvement over those who received standard treatment for their back pain. In all instances, with continued treatment alternative medicine allowed for long term treatment with little side effects.

In order for this alternative medicine to work, your body’s pressure points must be stimulated. Since there are more than 2,000 pressure points in your body, doctors adamantly encourage only allowing a professional to perform this treatment on you so that you know you are getting the correct treatment and to ensure clean and proper tools are used.

When the pressure points are stimulated, a flow of energy that is called Qi (pronounced “chee”) is created and travels along pathways in your body. This stimulation works to correct any imbalances in the flow of energy throughout your body.

Doctors Explain Energy Flow In Your Body

Studies backed by doctors indicate that this form of treatment is beneficial and sometimes preferred over modern medicine. The reason for this is that when Qi is unable to flow along the pathways, also known as channels, due to an obstruction of some type, pain may occur. This type of pain can’t always be fixed with modern medicine, as it is all about the energy flowing.

When this occurs, acupuncture treatment works by breaking up the obstructions and allowing Qi to flow regularly through your body again. Not only will this help with the pain you are experiencing, but it will also help with an overall sense of well-being.

With modern medicine and pain killers, the obstructions that are blocking the flow of energy in your body will not remedied. You will only be treating the symptoms of the pain and not the underlying cause of the back pain. This means that the pain will likely return shortly after the medicine wears off.

Acupuncturists, on the other hand, are trained to use alternative medicine to remove those obstructions, allowing the Qi to flow freely. This allows the pain to stay away for longer periods of time, although it may return eventually. You will have to have more than one treatment with an acupuncturist for the results to be accurate, but eventually, the time between each treatment will increase, as the obstruction will stay gone longer each time.

Other Doctor Opinions About Alternative Medicine

Many doctors say that the benefits come from stimulation of your central nervous system because the needles cause chemicals to be released into your muscles, spinal cord, and brain. When this occurs, your body may stop feeling the pain so severely (or altogether!), and it also could help with an overall sense of well-being.

Other doctors lean more toward the theories that this alternative medicine releases endorphins into your body that inhibit the pain. Still, others think that the chemicals released cause natural opioids to be released into your body. Either chemical can lessen the effects of pain and promote deep sleep.

That is not where the theories stop, however. Some doctors believe that your entire brain chemistry is changed with the use of this alternative medicine because neurotransmitters (which encourage or inhibit nerve impulses) and neurohormones (which can change how an organ functions) are released into your body.

Despite many different theories from doctors, most doctors seem to agree on one thing: acupuncture for back pain really works.

The Techniques Commonly Used For Back Pain

The types of alternative medicine techniques that acupuncturists and doctors alike agree may help with back pain include:

Electro-acupuncture
Auriculo-therapy: involving the ears
Cupping
Tuina: A form of massage
Guasha: a technique involving scraping or rubbing of the skin
Stagnant blood release
Moxibustion: Acupuncter using fire to heat the needle

How to Find an Acupuncturist Near You

A simple google search of “acupuncturist near me” or “acupuncture in my area” will lead you to the acupuncturists near you. You will likely be surprised at home many are in your area, as this practice is becoming increasingly common.

You can also ask your primary physician if they can recommend an acupuncturist to you, as they may know a professional who is licensed, talented, and trustworthy. Some traditional doctors do practice this, as well, so you may be able to find a primary physician who can do this alternative medicine technique.

What to Look For in a Professional Acupuncturist

When looking for and meeting an acupuncturist, there are a few things you should know about them before scheduling an appointment. You should make sure that the professional:

uses sterile and disposable needles
is licensed
follows state and national standards
is familiar, comfortable, and experienced with the technique you desire
makes you feel comfortable
is up front about pricing and number of visits recommended

Other Alternative Medicine Uses

Pain is the most common issue treated this way, but there are many other conditions treated, as well. Some of the other ailments treated with this alternative medicine include:

headaches or migraines
fibromyalgia
musculoskeletal pain
recovery from surgery
sciatic nerve pain
temporomandibular joint disorder (otherwise known as TMJ)
depression
anxiety
weight loss or gain
allergies
neck pain
knee pain
osteoarthritis
hot flashes and other symptoms of menopause
discomfort stemming from cancer treatment
intense menstrual cramps
eye strain
weakened immune system
carpal tunnel
addiction

Final Thoughts On How Acupuncture Actually Works For Back Pain

In recent years, alternative medicine has become more researched than ever in the United States. With the many different techniques, pressure points, and treatments available through this alternative medicine, it is also becoming increasingly common with patient’s as well.

Most commonly, acupuncture for back pain is the most sought after treatment, with many case studies and patient testimonials to back the idea. For your safety, find highly trained, licensed professional. That ensures that the side effects are non-existent to minimal.

If you suffer from pain in your back, this increasingly popular alternative medicine may be an option you should highly consider. Discuss it with your doctor, first, and then meet with an acupuncturist that you are comfortable with to decide on a treatment plan. You never know, this alternative medicine may be life-changing for you!

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