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Psychologists Explain How “Adult Coloring” Is The Best Alternative to Meditation

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With the world growing more hectic and fast-paced, many people have turned to mindfulness to maintain their sanity and peace of mind. Mindfulness simply means being in the moment without distractions, and one of the best ways to do that comes from meditating. According to an article from the American Psychological Association, meditation offers the following benefits:

  • Reduces overthinking.
  • Cuts down on stress and anxiety.
  • Boosts memory.
  • Increases focus and emotional control.
  • Increases self-awareness.
  • Helps with communication in relationships.
  • Boosts immune system.
  • Enhances intuition.
  • Decreases effort on tasks.

Other health benefits to meditation include decreasing depression, generating kindness, decreasing blood pressure and pain, improving sleep, and helping overcome addiction. These are only some of the many benefits of mindfulness meditation, but we have to stop here because we could literally write a book about how this type of meditation can change lives.

At the end of this article,   we would like to go over the basics of meditation for those who prefer this method of attaining mindfulness instead. Now that we’ve talked about the benefits of mindfulness and how you can begin your own practice, we’ll go over a new alternative to meditation: coloring.

How Adult Coloring Books Can Replace Meditation

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Yes, you read that correctly. “Adult” coloring books have become popular in recent years, maybe because people secretly want to feel like kids again, or maybe because it gives them a relaxing escape from daily stresses. Mandala coloring books, specifically, have gotten popular, along with nature and animal themes.

Coloring Welcomes Mindfulness

Coloring might help people with mindfulness because their minds must focus on one task. Additionally, coloring doesn’t require a lot of critical thinking. It gives the brain a break because it induces a “flow” state, where you lose track of time and simply enjoy the moment.

For people who don’t like meditation, coloring books can provide the same benefits in a totally different way. Before we get into the studies about adult coloring books, let’s talk about what a mandala is and why it seems to offer such healing properties.

The mandala is a symbol for the universe in Buddhism and Hinduism. Its various designs in adult coloring books allow the artist to venture to new worlds and universes. The designs are made differently so adults can remain stimulated enough with the activity to keep at it for at least a little while.

Coloring Reduces Stress

Anxiety and stress are at all-time highs, as people feel the effects of modern life with growing intensity. Coloring offers an escape to all the stress and responsibilities of adult life without having to spend a lot of money or time on the activity. Adults deserve to be kids for a little while, don’t we? Even if you only have 30 minutes to spare each day, carving out the time for this quiet activity can make a big difference in your mindset.

meditation

A few studies have proven the benefits of adult coloring books. First of all, coloring helps us detach from our worries temporarily and instead focus on the task at hand. The studies also showed an increase in mindfulness and decrease in anxiety, which is the whole point of the exercise. Psychologist Gloria Martínez Ayala explains what happens in our brains while coloring:

“The action involves both logic, by which we color forms, and creativity, when mixing and matching colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills [coordination necessary to make small, precise movements]. The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress.”

Adult Coloring Allows you to be a Child Again

As we get older, we have more to stress about. So often, it seems that the carefree days of childhood are long behind us. Children generally don’t have much to worry about, which means their fight-or-flight response isn’t as active. Becoming an adult requires taking on a lot of responsibilities, and sometimes, it can get pretty overwhelming. Luckily, many people are finding enjoyment and relaxation in the simple activity that we used to spend hours on as children.

“Adult coloring” allows you to get back to that carefree state of mind and immerse yourself in the creative experience. A lot of us have lost touch with our creative side, but coloring allows you to tap into that once again. You can choose from thousands of different designs either in stores or online, which means you’ll never run out of options for coloring.

A Few Tips for Adult Coloring

When you color, make the environment as peaceful and inviting as possible, because this is truly a meditative experience that can transform your life.

  • Set aside a quiet space in your home free from distractions.
  • If you have phones or computers nearby, shut them off temporarily so you won’t be tempted to scroll through social media or check emails.
  • You can play soft music if that helps you concentrate better.
  • Light some incense or candles to help you relax.

We get so caught up in our chores and worries that we make little time to just enjoy life. Don’t worry about work, school, the kids, or anything else for the time being. Allow your mind to wander and daydream, because you deserve to disconnect for a bit so you can reconnect with yourself.

Here are three important steps to beginning your (traditional) meditation practice:

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness.” – Jon Kabat-Zinn

  1. Find a comfortable place.

The ideal time to meditate is in the early morning hours or just before bed. Try to find a peaceful, quiet spot in your room or in a corner of the house where you can create a haven of sorts. You can sit on the floor or in a chair, but avoid meditating in your bed since you might fall asleep during your practice.

Cross your legs if you’re on the floor. If you’re in a chair, keep your back straight and posture upright. Turn your focus to the chair supporting you or the floor beneath your body. Focus on the sensations you feel throughout your body. Bring your awareness to your feet, then your legs, and so on until you reach your head.

Part of this practice involves getting back in touch with your body, as most of us have grown very disconnected from ourselves due to lack of awareness.

  1. Practice positive thinking during meditation.

While a clear mind is ideal for meditation, this will not happen for some time as it takes a while to learn the art of unthinking. To start, you want to replace negative thoughts with positive ones, as this will help you form a better relationship with yourself and avoid rumination.

Many people who are learning how to meditate find that repeating a mantra in their head helps them maintain focus throughout their practice.

Here are a few positive mantras you can recite to yourself, either aloud or in your head:

  • “I love myself.”
  • “I’m accepting of myself.”
  • “I am beautiful, and I notice the beauty reflected in the world around me.”
  • “I’ll treat myself with kindness no matter what.”
  • “I am safe and happy.”
  • “I am strong and capable of whatever life throws at me.”

  1. Focus on your breathing.

Breathing exercises while you meditate will help decrease anxiety and allow you to clear your mind. Breathe in and out slowly, and hold your breath for a few counts so you can practice deep breathing.

One great breathing technique to try is the 4-7-8 breathing exercise. Here’s how to do it:

Sit up straight and place the tip of your tongue against the back of your upper two front teeth. Keep your tongue here for the entire exercise, and breathe out near where your tongue is placed. You can purse your lips if this feels more comfortable.

Then, exhale through your mouth while making a whooshing sound. Close your mouth and inhale through your nose until you get to four. Hold your breath for seven counts, then exhale through your mouth to a count of eight. This counts as one breath. Repeat this three more times.

When you meditate, it’s important to be patient with yourself. As we said before, you won’t be able to have a clear mind when you first start practicing. In the beginning, focusing on self-awareness and getting back in touch with your mind and body is much more important.

Final thoughts on How Adult Coloring is a Great Alternative to Meditation

Adult coloring books are a wonderful option to help you relax, learn mindfulness, and create beautiful art at the same time. You can do this activity alone or with your family. Either way, make sure to reduce distractions and create a peaceful environment. People all over the world have turned to coloring in order to reclaim their childhood and avoid “adulting” for a little bit. Try it out and see what you think; you might have found a fun new hobby for yourself!

Researchers Reveal 10 Foods That Increase Your Risk For Cancer

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You already know that your diet impacts your health. Experts reiterated in a study on PLOS Medicine that if you avoid eating certain foods, you will not just lower your risks for heart disease and diabetes but you will also lower your risk for cancer.

Today, the buzzword seems to be that “everything causes cancer.” But the PLOS study showed you won’t automatically develop the disease if you have fast-food dinners as an occasional indulgence. Rather, you could develop cancer if you generally have a poor diet and consistently eat meals that are high on sugar, salt or fat. Here are some foods that researchers say will definitely increase your cancer risks.

Here Are 10 Foods That Increase Your Risk For Cancer

1.    Barbecue or grilled meat

Everyone loves a good barbecue because the meat cooks fast while still maintaining its juicy flavor. There’s also something mouthwatering about charred meat that may be why it’s a popular backyard and summer party food in America.

You might think that barbecuing or grilling is healthier than frying since the meat isn’t soaked in oil. However, experts at the Center for Integrated Research in Cancer and Lifestyle (CIRCL) and the American Cancer Society (ACS) said that this cooking process may activate cancer-causing chemicals.

When you’re barbecuing, you’re cooking meat in high temperatures. This triggers the release of chemicals like heterocyclic amines (HCAs) and polyaromatic hydrocarbons (PAHs). Both chemicals are known carcinogens, as proven in experiments done on animal subjects that developed cancer tumors. The HCAs cause the charring marks on the meat while the PAHs come from the fat dripping from the meat to the grill.

This isn’t to suggest that you completely ditch barbecued meat. You just need to learn to grill the proper way if you can’t bake or broil your food.

  • Grill more chicken or fish, more fruits and vegetables, and less red meat.
  • As much as possible, use grass-fed steak meat.
  • Ditch the tilapia because this fish has no healthy oils.
  • Flip what you’re barbecuing often to avoid charring.
  • Wrap up the food you barbecue in a foil to lessen the effects of the chemical release.
  • Control your use of marinades. Lightly season your food with olive oil, herbs and spices, and some pepper.

2.    Microwave popcorn

Microwave popcorn, while convenient, may prove harmful. (Have you ever wondered about those linings inside a microwavable popcorn bag?) The nonstick coating apparently contain a chemical called perfluorooctanoic acid (PFOA). Animal studies revealed that PFOA can raise the risk of cancer in the liver, pancreas, and the testicles.

You can, however, still enjoy eating popcorn for its fiber-rich benefits. Nutritionists say you should air-pop it and don’t add too much salt, sugar, and butter. Still, indulging in popcorn while watching a movie provides a more positive diet than potato chips.

3.    Soda, including diet drinks

Drinking a can of ice-cold soda might give you a relief from the heat. (The high sugar content will also provide an energy boost.) But it’s precisely this sugar content that makes soft drinks a cancer-causing beverage.

Evidence shows the indirect links of sugar to the progression of cancer cells, especially if your body is taking in more calories than it can burn. The body needs sugar to process energy. But too much of it can turn to fat that may lead to the development of different diseases, including cancer.

While researchers continue probing how sugar and cancer directly tie up, soda drinks also contain additives and chemicals like 4-methylimidazole (4-MI). These ingredients are carcinogens. Even “diet” sodas, supposedly the healthier alternative, contain these chemicals.

4.    Processed meats, pickled food

Foods like bacon, ham, hot dogs, and other deli favorites go through a thorough process to preserve taste and palatability.

  • Processed meats are cured, salted, and smoked. Processed vegetables have been pickled and fermented before reaching the market.
  • This makes these foods last longer and makes them more flavorful. Unfortunately, it also increases the food’s cancer-causing effects.
  • Processed and pickled food is filled with sodium nitrate and other chemical preservatives.

Researches reviewed 800 studies on processed food. They learned that a person can raise his colorectal, pancreatic, or prostate cancer risks by 18 percent if he’s fond of eating 50 grams of processed food every day. This is roughly the portion of one hotdog and four bacon strips.

Experts, therefore, say that you should limit eating processed meat to less than 20 grams per serving. Also, avoid consuming processed meat and pickled food every day because it would be like smoking a cigarette on a daily basis.

5.    Canned goods

Canned goods contain the controversial chemical Bisphenol A (BPA). This is a man-made industrial component widely used in the manufacture of packaging and containers. It’s also in the resin that seals canned goods and drinks. BPA can interact with the food content. Those that contain high acidity, such as tomatoes, can make this chemical more concentrated thus increasing its cancer-causing effects.

Researchers say that BPA can disrupt the functions of the endocrine. Therefore, it interferes with how the hormones work. Even small amounts of BPA can impact developing hormones in young children. For this reason, many countries, such France, China, and the United States, have banned the use of BPA in manufacturing baby food containers.

Experts from Breast Cancer UK say that low-levels of BPA exposure can change breast tissue development. BPA has also linked to prostate cancer, diabetes, heart disease, and obesity.

6.    Beer and alcohol

The habitual drinking of beer and alcohol is a leading cause of cancer development. It’s a close second to the toxins that smoking cigarettes bring. Beer and alcohol can damage your liver, colon, esophagus, rectum, and mouth. It can also lead to breast cancer.

Some alcoholic drinks, like red wine, have a positive effect on the heart if consumed in moderation. Researchers pegged that a moderate amount is about five ounces of wine and 12 ounces of beer per day for women. Men can have twice the servings if they have a higher body weight.

7.    Genetically-modified foods

You may have heard of GMO or genetically-modified organisms. Introduced in the food manufacturing process in the 1990s, GMO foods have provided humans with an ample food supply. Today, 90 percent of soy, corn, and many other crops derive from GMOs. However, those against biotechnology say that there were no adequate tests done to ensure that GMOs are safe for long-term human health.

  • It requires chemicals to grow these crops for food, thus one can conclude that GMOs might cause cancer and tumor growth.
  • Since the production of GMO foods, researchers have discovered a significant increase among people with chronic illnesses.
  • An increasing number of children have also developed autism and other serious health problems at a young age.

Biotechnology is not just used by food manufacturing companies with big farms. It’s also used in the supply of livestock, chicken, and fish markets.

Proponents fighting the use of GMOs insist that you should buy produce, meat, and fish from locally-grown sources that don’t rely on biotechnology. Look for foods that are organically manufactured. This will help to ensure that you’re not ingesting chemicals from the food you eat.

8.    Red meat

Like processed meat, red meat (beef, pork, and lamb) is also associated with cancer. According to the American Institute for Cancer Research, consuming 18 ounces of red meat a week puts you at a high risk for the disease’s development.

If you like to eat hamburgers and steak on regular basis, you raise your chances of having cancer, especially colon cancer, by 20 to 22 percent. Yes, the occasional indulgence for red meat can provide the proteins that your body needs for strong muscles. When you do eat red meat, stick to organic or grass-fed sources.

9.    Foods made with white flour

Do you know that white flour, or refined flour, is processed using a chemical product? The flour needs to be bleached with chlorine so that it will look more appealing as a food ingredient.

  • The process of bleaching actually kills most of the nutrients.
  • When you’re enjoying bread, pizza dough, cakes and pastries baked with white flour, you’re actually eating food that has no nutritional value. Additionally, it might cause cancer.
  • White flour also triggers a high glycemic rate that raises your body’s blood sugar levels.
  • It’s no wonder why people who are on a diet, or obese, or at risk for diabetes are advised to avoid foods made with white flour.

Experts have linked white flour to breast cancer in women. Apparently, consuming food made with white flour can raise a woman’s breast cancer risks by 220 percent. Its consumption concerns many health experts.

10.  Foods with hydrogenated oil

Hydrogenated oil is not naturally extracted like olive oil. It turns unsaturated fat into solid fat when added with hydrogen. Part of its manufacturing process results in the creation of another type of oil called trans fat. The most common type of hydrogenated oil is vegetable oil, which is mostly used for frying food.

cancer

Researchers say that while hydrogenated oil has a longer shelf life, it can change the structure of the body’s cell membranes so it makes a person prone to diseases. It’s filled with omega-6 fats that are not healthy. Omega-6 fats have also been tied to heart diseases and birth defects. Experts say that you should never cook using hydrogenated oil. Instead, switch to canola oil, soy-based oil, or olive oil for the healthier alternatives.

Final Thoughts On Foods That Increase Your Risk For Cancer

Most foods, in general, are not as carcinogenic as smoking, deadly viruses, and radiation. But if you are aware of which foods might cause higher cancer risks, you can actively watch what you eat, consume food in moderation, change your diet, or avoid unhealthy foods altogether.

It’s not completely bad if you sample some of these foods on the list. However, the key here is to eat in moderation and have a well-balanced diet to enjoy a healthier lifestyle.

10 Proven Ways to Fight Type 2 Diabetes Without Medicine

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All around the world, type 2 diabetes is becoming more common among adults. Diabetes must be managed or it could lead to serious complications, including death. While there are ways to fight type 2 diabetes with medication, there are even better ways to fight it naturally by making changes to your lifestyle.

While many experts in the past thought that diabetes couldn’t be cured, more recent studies have shown that diabetes actually can be reversed by making positive changes to your lifestyle.

By following simple and proven ways, you can effectively fight type 2 diabetes without medicine, maybe even reversing the disease completely. Your overall health will improve, and you will feel much better about yourself. If this sounds like it would be beneficial to you or someone you know, here are 10 proven ways to fight type 2 diabetes without medicine.

1. Exercise Regularly to Care for Type 2 Diabetes

You don’t have to become a bodybuilder or hit the gym every day, but by participating in a moderate activity or two for 150 minutes every week, you can help yourself regulate your type 2 diabetes.

When your muscles contract, glucose is pushed out of your blood, which allows for healthier blood sugar levels. Regulating your blood sugar levels can stop or reverse the effects of diabetes. More intense exercise is even better, such as alternating between full on running and walking, but even moderate activity has proven to help with diabetes.

Fun Ways For Moderate Activity

  • Go for a walk
  • Jog
  • Resistance bands
  • Dance
  • Go for a swim
  • Work in the garden
  • Play golf

fast food restaurants

2. Type 2 Diabetes Diet

One of the best ways to control diabetes is to make healthy food choices. Following a type 2 diabetes diet doesn’t mean you can’t have delicious treats, you will just have to find healthier treats instead, such as fruits.

An example of foods that will help manage or reverse the effects of diabetes are ones that are high in fiber, such as broccoli or beans. There are many other foods that will help and are popular in a type 2 diabetes diet as well, so you are sure to find a handful of healthy options that you enjoy.

Foods that are high in Vitamin D are also beneficial in a type 2 diabetes diet. A deficiency in Vitamin D can cause reduced insulin secretion, and when more Vitamin D was consumed, the insulin secretion improved. Cheese and egg yolk are high in Vitamin D, as are many other foods.

Healthy Food Options

  • Whole grains
  • Beans
  • Lean meats
  • Low-fat dairy
  • Broccoli
  • Cauliflower
  • Carrots
  • Berries
  • Apples
  • Pears
  • Oranges
  • Sweet potatoes
  • Spinach

Foods to Only Enjoy in Small Servings

Some foods are okay as long as they are only consumed in moderation. One small serving size is more than enough, as you don’t want to promote the progress of diabetes.

  • Starchy foods
  • Meat
  • Dairy

Foods to Avoid

The foods you should avoid completely when trying to control diabetes are the ones that rank high on the glycemic index. This means that the foods negatively affect glucose levels in your body. Normally, the foods with a high glycemic index have high sugar and flour content in them.

Processed foods surprisingly have high sugar and flour amounts, so it is a good idea to avoid those. You should avoid fast food, as well, because it contains large amounts of trans fat, refined carbs, and sodium. When you already have diabetes, fast food can be especially unhealthy as it ranks very high on the glycemic index.

3. Lose Weight to Manage Type 2 Diabetes

Losing even a little bit of weight can help regulate blood sugar levels. By doing this, you could stop diabetes from advancing to more severe stages, and you can even reverse the disease completely.

To make losing weight even more effective in treating diabetes, you should focus on losing fat in your belly area. Those who have more fat in their abdomen tend to be diagnosed with diabetes more often than those who have the majority of their fat in other areas of their body. This is because belly fat causes more insulin resistance.

4. Get More Sleep

It has been proven that a lack of sleep can worsen diabetes, but it may be difficult to fall asleep at night if you are stressed, worried, or just not tired. It is important to find methods that work for you to help you fall asleep at night, however.

Other Ways to Try And Get More Sleep

  • Avoid alcohol and caffeine
  • Limit spicy foods before bed
  • Keep your bedroom cool
  • Make the room as dark as possible
  • Turn off the TV
  • Stay off your phone
  • Set a sleep schedule and follow it
  • Practice deep breathing

5. Find Ways to Lower Your Stress Levels

High-stress levels can cause an abnormal increase or decrease in blood sugar levels. By lowering your stress level you are not only providing your body with the opportunity to regulate your blood sugar, but you may also be able to sleep better at night. Since getting more sleep has lessened the effects of diabetes, this method is helping in more than one way.

The key to lowering your stress levels is to figure out what is causing the stress to begin with, and then figure out how to erase the problem. That may be easier said than done, but sometimes it is as simple as doing something you love or writing out what is on your mind. There are many other ways to ease stress, as well, and self-care may be the most important step.

Ways to Ease Stress

  • Practice yoga
  • Get a massage
  • Listen to calming music
  • Write in a journal
  • Do something you love
  • Pamper yourself
  • Take a nap
  • Take a hot bath, using bath salts to ease tension

6. Consume Coconut Oil Every Day

While some fats are unhealthy, coconut oil is a very healthy fat. In fact, it is one of the healthiest you can find. Instead of requiring insulin to break it down, coconut oil is able to enter your cells on its own. This allows it to be used up as energy quickly and automatically, which aids in weight loss, as well.

You can consume coconut oil in meals, drinks, or even just plain. It is very versatile, so you can experiment with different ways of using it.

7. Quit Smoking

Nicotine contributes to insulin resistance, which is the main factor in diabetes. If you smoke, you are only causing diabetes to progress more rapidly, when you could be stopping or reversing the effects by avoiding nicotine.

The same goes for second-hand smoke. It can contribute to worsening effects of diabetes, so you should avoid that, as well.

type 2 diabetes

8. Consume more probiotics

Consuming probiotics can help with fighting diabetes because they can lower blood sugar and insulin levels, while also decreasing glucose resistance. Probiotics can be found in many foods but, if you still need more, you can consume them in vitamin form, as well. Probiotics can be found in foods such as yogurt, sauerkraut, pickles, and some cheeses.

9. Instead Of Using Sugar, Put Honey In Your Coffee

Sugar can lead to diabetes progressing further instead of stopping or reversing the progress. By allowing diabetes to worsen, you would be taking years off of your life. A natural sweetener should be used in your coffee, instead.

Honey is one of the better options, but coconut sugar or balsamic vinegar would work as a natural sweetener, as well.

10. Drink More Water

Drinking more water seems to be the answer to any health issue. It may seem like an over-used answer, but when it comes to diabetes, it really does help. By regulating blood sugar levels in your body, drinking more water can help control or reverse the course of diabetes.

The way that an increase in water consumption can help control diabetes is by allowing the kidneys to properly flush out extra blood sugar. Another bonus to having the extra sugar flushed out of your blood is that your blood becomes rehydrated. This leads to healthy levels in the blood, and a healthier life overall.

One important thing to remember when trying to consume more water is that regular, plain water is the best water to consume. If your water has been sweetened or flavored, it can have the opposite effect on your blood sugar.

Final Thoughts on Ways to Fight Type 2 Diabetes Without Medicine

By trying even one of these methods to fight type 2 diabetes without medicine, you are making a healthy choice for your body. The type 2 diabetes diet is the most beneficial method, so it is wise to begin there. If you combine multiple methods or even all of them, you may be able to successfully treat or control the disease.

You will become naturally healthier, have to take less medication (or none at all), and you will feel great. By making changes in your life to fight type 2 diabetes without medicine, you are benefiting your life in so many ways.

Science Reveals The 10 Best Brain Boosters

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What are “brain boosters?” Excellent question. For this article, a brain booster is anything – usually in the form of food or a nutritional supplement – that enhances your brainpower. Which begs the question: what is brainpower?

While many people link I.Q. with brainpower, we have a definition that’s a tad different. Brainpower is the ability to generate enough cognitive resources – energy, focus, drive, discipline, and intelligence – to perform daily tasks. Each of the brain boosters we list here enhances at least one – and in many cases more – element of brainpower as listed above.

Now, without further ado, we present what scientists say are the ten best brain boosters!

Here Are the 10 Best Brain Booster Ideas

brain booster

1. Caffeine

People drink more than 400 billion cups of coffee each year. Roughly half of the U.S. population over the age of 18 drinks it every day. The average coffee drinker drinks three and a half cups every day. Okay, you get the point.

Now, coffee can be tasty, but it’s fair to say that most people don’t drink it because it’s delightful on the palate. Just eight ounces (8 oz.) of the stuff contains a whopping 95 milligrams (mg) of caffeine, the real money-maker.

Caffeine is a naturally produced psychoactive drug that stimulates the central nervous system (CNS). It is also arguably the world’s finest nootropic.

Caffeine works by blocking the adenosine receptors in your brain that produce feelings of tiredness. Depending on tolerance, a dose of 40 to 300 mg of caffeine increases both attention and alertness and decreases reaction time.

2. Aerobic exercise

Aerobics may be the best type of exercise for the brain, as it increases blood flow and heart rate. This, in effect, delivers more oxygen to the brain and allows it to perform better. Research shows that aerobic exercise increases the size of the hippocampus, the brain region responsible for verbal memory, learning, motivation, and emotions. 

Per an article published by Harvard Health Publishing of Harvard Medical School, “(exercise) helps memory and thinking through both direct and indirect means.” It explains that exercise effectively reduces inflammation and insulin resistance while expediting the release of chemicals called growth factors.

But you needn’t be a marathon runner or CrossFit guru to reap the cognitive benefits of exercise! Per a 4-part study conducted by researchers at Stanford University, walking at a leisurely pace (especially outdoors) stokes creative insight while possibly increasing associative memory!

3. L-theanine

L-theanine is amino acid found in certain types of mushrooms and in green tea. Chemically, l-theanine resembles the neurotransmitter glutamate but with one key difference. L-theanine is a calming (“inhibitory”) substance whereas glutamate is an excitatory transmitter. In the brain, it is essential to have a proper balance of both excitatory and inhibitory chemicals.

L-theanine essentially inhibits the excitatory glutamate receptors while stimulating the production of GABA, another key brain chemical. Inhibitory neurotransmitters allow the brain and nervous system to maintain a state of equilibrium. In this way, l-theanine and GABA both calm the brain; both are also effective at reducing symptoms of anxiety.

4. Creatine

Creatine is an amino acid found within the body’s muscles and brain. In the body, creatine works by facilitating the recycling of adenosine triphosphate (ATP), an organic chemical that provides energy to cells throughout the body. The best food sources of creatine are fish, red meat, pork, and poultry. (Unfortunately, there is no vegan source of creatine except supplements.)

Creatine supplementation helps people perform more complex tasks more easily. Fascinatingly, this effect is much more pronounced in vegetarians (it also turns out that the veggie-eaters test higher in many studies, too!) Creatine may also positively affect working memory and processing speed.

5. Ginkgo Biloba

Gingko Biloba is an herb harvested from the “maidenhair tree” and dates back nearly 270 million (!) years. Ginkgo is a natural treatment for various conditions, such as anxiety, dementia, Alzheimer’s, and glaucoma.

Researchers believe that ginkgo provides cognitive benefits through enhanced blood circulation. Ginkgo may also have some neuroprotective properties. In a meta-analysis study of 2,381 patients, a 120mg or higher dose of ginkgo biloba was deemed a safe and possibly effective natural treatment for dementia patients.

Although we can generally consider the herbal supplement safe, some known interaction exists with prescription medications.

6. Rhodiola Rosea

Rhodiola Rosea (Rhodiola) is a herb that grows in the arctic mountainous regions of Asia, Europe, and North America. The herb is an adaptogen that effectively reduces anxiety and stress in some people.

Other potential benefits of Rhodiola include:

  • Anti-fatigue properties
  • Enhances exercise and athletic performance
  • It may help control diabetes
  • It may have anticancer properties
  • Reduces depressive symptoms (a double-blind study showed that two 340 mg tablets of Rhodiola rosea extract “has potent anti-depressant properties in those with mild to moderate depression.”)

7. Ginseng

Ginseng is an herb that is mainly used for medicinal reasons. Long known for having medicinal properties in Asian regions, ginseng is also relatively popular in the Western hemisphere.

Multiple studies demonstrate that the antioxidant compounds in ginseng, called ginsenosides, have multiple potent pharmacological effects. There are multiple references to ginseng’s positive effects on memory. The active components of ginsenosides can promote the following:

  • Neurogenesis: the development of new neurons
  • Neuronal growth: the growth of neurons
  • Neurotransmission: the signaling of molecules (neurotransmitters) in the brain
  • Synaptogenesis: the development of new synapses

Besides having brain benefits, ginseng may help with cell damage, immune diseases, inflammation, metabolic diseases, and stress resistance.

8. Curcumin

While curcumin has typically been associated with improving gut health and inflammation, it turns out that the ingredient may also sharpen our brains. (By the way, curcumin is not the same as turmeric. It is an extract of the spice, which is commonly used as a spice in foods like Indian curry.)

In an 8-week randomized, double-blind, placebo-controlled study, subjects who received 360 mg/day of nano curcumin showed “increased BDNF levels over the treatment period” compared to a placebo.

BDNF is important for the survival and growth of nerve cells (neurons). Nano-curcumin is a form of curcumin that is converted into nanoparticles to allow for easier and more effective absorption in the body. Nanocurcumin is more bioavailable than traditional curcumin supplements and sources.

9. Omega-3

Omega-3s are polyunsaturated fatty acids abundantly found in fatty fish, chia seeds, and some vegetables. Docosahexaenoic acid (DHA), found in high concentrations in salmon, performs three critical actions in the brain. DHA enhances learning and memory, improves synaptic plasticity, and reduces oxidative stress. Evidence also exists showing that omega-3s counteract mental illnesses like depression and schizophrenia and neurodegenerative disorders such as dementia.

Insufficient levels of omega-3 are associated with several mental disorders, including ADD, bipolar disorder, dementia, depression, dyslexia, and schizophrenia. Low levels of omega-3 may also contribute to impaired learning and poor memory.

10. Magnesium

This mineral is one of the most overlooked, underrated ones out there – and it’s absolutely critical for cognitive health. Magnesium plays a role in ATP production, which is essential to learning, energy, and neurogenesis.

You can find this mineral in multiple foods, including bananas, beans, green leafy vegetables (especially spinach), beef, dark chocolate, edamame, nuts, seeds, beef, and salmon. It can be challenging to get enough magnesium from food, but plenty of quality supplements on the market are quite reasonable.

Magnesium l-threonate is a newer form of magnesium capable of crossing the blood-brain barrier. It is highly absorbable and serves as an excellent anxiety remedy.

brainpowerFinal Thoughts: Things to remember about brain health

There is certainly no shortage of hucksters in the health and wellness industry. Mostly, cognitive enhancement falls under the umbrella of the “health and wellness” community. Here are a few things to remember before going on a brain-boosting splurge.

#1 – Do your research!

Do your research before purchasing any product that claims to benefit your brainpower, brain health, or something to that effect.

#2 – Don’t depend (entirely) on nootropics or supplements

While these products may help you gain an edge, they work best with a healthy diet and regular exercise. While we list no pharmaceutical drugs here, ensure you are aware of the risks if you decide to go that route.

#3 – Check for drug interactions

If you take any supplement or prescription medication, ensure you will not experience harmful interactions between the products. RxList’s “Drug interaction checker” is the best.

#4 – Correct any unhealthy lifestyle habits

In keeping with the holistic health thing, do your best to eliminate – or at least cut down on – habits that you know will harm your health. Excess alcohol use, smoking, drug use, and sleep deficiencies are big.

#5 – Watch your wallet!

Most things listed here are widely available and cheap (even free!) But that hasn’t stopped unscrupulous companies from jacking up the price (usually by claiming some “added benefit.”) Watch your money and consistently revert to Rule #1: Do Your Research!

10 Signs You Suffer From Soul Exhaustion

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“Sleep doesn’t help if it’s your soul that’s tired.” – Unknown

The world is currently suffering from an exhaustion epidemic, and it’s been festering for decades. With the advent of social media, jobs require a lot more out of their employees. Our days are busier, so we get home from work later and go to sleep later. However, it’s not only jobs that cause soul exhaustion.

We have more to worry about in terms of safety, politics, the state of the planet (read: global warming), the worldwide economy, and everything in between. It’s a vastly different world we live in now compared to even 10 years ago, and we don’t seem to be adjusting too well. Rates of diseases ranging from heart attacks to depression are on the rise, and stress could be the underlying culprit.

Being alive can feel like quite a burden at times. The world demands so much from us and it doesn’t really stop just because we feel tired. Going to sleep at night might help your brain and body recover from a long day, but how exactly does a person rest their soul? Sure, meditation and exercise can take you away from stress for a short time, but you always have to face it afterwards. This can take quite a toll on a person’s soul after a while.

If you find yourself feeling unrested upon waking up in the morning and you don’t know why, you might suffer from something called “soul exhaustion.” In this article, we’ll go over what exactly this means and signs you might have it.

Here are 10 telltale signs of soul exhaustion:

spiritual shift

1. You don’t feel rested when you wake up.

As we said above, feeling tired when you wake up can point to something more than just a night of tossing and turning. It might mean that you just don’t want to face the day due to the amount of stressors you’ll inevitably face, and this can lead to feeling depressed and lethargic.

Sleep doesn’t really help when you suffer from soul exhaustion, because unfortunately, sleep doesn’t help the soul recover from the demands of daily life. Plus, many people with tired souls have difficulty falling and staying asleep in the first place due to lying in bed at night overthinking, and this can certainly result in a feeling of exhaustion upon waking.

If you constantly feel fatigued when you wake up, you might have soul exhaustion.

2. You constantly daydream about living a different life.

If your soul feels tired, you probably have awakened to the false reality you live in, and you no longer want to play a part in it. You might daydream about running away and living a simple life in the woods away from the stress of the daily world. Or, maybe you dream about living on a different planet entirely, where life seems more peaceful and quiet. People with soul exhaustion often use their imagination to escape reality, because their dreams give them more solace than their daily lives.

You could use this trait to your advantage, however; creative people use their imagination to create books, movies, artwork, etc. Turning your pain into a passion could serve as a positive outlet and help you work through those intense emotions you feel.

3. Your body aches often.

People with emotional issues often report feeling aches all over their body. If you have soul exhaustion, it could present with stomachaches, back pain, joint problems, headaches, or anything in between. Oftentimes, physical pain can point to a deeper issue, so if you have been feeling aches and pains lately, pay attention to how you feel emotionally. If you go to a doctor and they can’t find a diagnosis, you probably have soul exhaustion.

4. You feel disconnected from life.

If you feel like an alien in your own body and don’t feel connected to anyone, including yourself, this is a red flag that your soul is tired. Feeling uninterested in life and only doing enough to get indicates that you have a worn-out soul.

Perhaps you struggle to maintain friendships and relationships and find yourself spending most days alone. Or maybe you don’t feel connected to others any longer. Do you struggle with figuring out what to say in a conversation because you just don’t feel engaged? Pay attention to these feelings; they might hold the key to unlocking deeper issues occurring within you.

5. You have intense emotions.

Having intense emotions and not knowing how to express them could also point to soul exhaustion. You have so many thoughts and feelings going through your soul throughout the day that they become tangled inside you. You may find yourself crying even when nothing is wrong or becoming angry for no reason.

Your emotions may rage because you have an acute awareness about the world. You grow weary of the horrors that exist on our planet. This could induce a variety of emotions that you find hard to control. If you’ve been more emotional lately, look into your soul and see what you find. It might need some extra attention. Surely, it will hold the answers you’ve been seeking once you find a way to tap into it.

6. If you have soul exhaustion, you will suffer from frequent loneliness.

As we said before, having a tired soul comes with feeling lonely even in a crowd of people. You’ll feel disassociated from yourself and others because you can’t relate to the shallow topics most people seem infatuated with. Your soul is deeply hurting, and you feel that no one truly understands where you’re coming from. You’re on the outside looking in, and it’s lonely from your vantage point.

While others might seem consumed with buying the latest phones and gadgets or gossiping about their coworkers, you are wondering when the world will become a kinder, more hospitable place. You might feel lonely because you see things so differently from others.

7. You might suffer from anxiety, depression, or other mental illnesses.

The soul houses our deepest emotions. Therefore, a disconnect between your soul and body may cause you to suffer from mental illnesses such as anxiety or depression. Unfortunately, fatigue is a common symptom of depression. In fact, in one study, 90% of patients with major depressive disorder suffered from fatigue even though 80% of them were taking an antidepressant. It isn’t just physical fatigue either – it’s also emotional and mental fatigue from trying to meet demands that the soul literally doesn’t have energy for.

soul exhaustion

8. You dread going to work every day.

Someone with soul exhaustion will usually dread waking up each morning, because when the sun rises, that also means bills have to get paid. Most people don’t enjoy their jobs, but if you absolutely loathe going to work, your soul might suffer from exhaustion. You might be experiencing burnout, a common condition in today’s world.

According to the American Psychological Association, 77% of people in the U.S. experience physical symptoms due to chronic stress. Additionally, 73% experience psychological symptoms. Since the largest stressor in most people’s lives is work, it isn’t surprising that people are suffering from work-related burnout on an increased scale.

9. It feels like you’re on autopilot all the time.

If it feels like you’re just going through the motions and counting down the days until the weekend, you might need some soul rejuvenation in your life. Throughout your day, are you engaged with what you’re doing, or are you just checking off tasks until you can finally make it to your couch and relax? If your answer was the latter, soul exhaustion might be an accurate diagnosis.

No one really wants to do chores all the time, but you should get a little enjoyment out of at least one or two things during your day. If you don’t, you might want to do some soul searching and figure out what really makes you happy.

10. You don’t feel joy doing activities that used to make you happy.

If even hobbies don’t seem fun anymore, your soul may be crying out for attention. If your soul is truly exhausted, it will be hard for you to enjoy yourself no matter what you’re doing. For example, if you used to love going to karaoke night but now have zero interest in it, your mind might be preoccupied with other matters that drain your energy. You might be worried about bills, your job, the state of the world, etc.

This could also be a symptom of depression. If it affects you often, consider seeing a licensed professional who can help you get back on track.

Final thoughts on Suffering from Soul Exhaustion

Soul exhaustion can happen to anyone at any time, because life requires a lot from us humans. If you feel five or more symptoms on this list fairly often, make sure to take time to feed your soul. Remember – the world can wait, but your happiness and well-being can’t. Make sure to make yourself a priority, because your inner peace is so worth it.

10 Behaviors That Reveal Someone Is Secretly Plotting Against You

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Do you have someone in your life whose behavior you’re starting to distrust? Did you once treat them as a friend but now you sense that they’re secretly plotting against you? Unfortunately, backstabbing is part of human nature. According to a study in the Philosophical Transactions of the Royal Society B journal, women actually started plotting against each other as part of the natural evolution to reproduce thousands of years ago.

But plotting against someone is also rampant in groups, organizations, and the workplace, according to experts at the California State University. Unfortunately, as long as human characteristics like insecurity, jealousy, and competitiveness exist, there will always be someone who’s out to get someone else. Below are some behaviors that show someone may be secretly plotting against you.

10 Behaviors That Reveal Someone Is Secretly Plotting Against You

1.    They like to start petty quarrels

You might be the type of person who does not like to quarrel but, somehow, you seem to always find yourself having petty fights with a person who is secretly plotting against you. For instance, you have this co-worker who seems to take pleasure in humiliating you when you’re with other groups of people. But if you ask them to stop or give a hint that you’re not backing down, your co-worker will say that they’re only joking and you’re being testy.

This person takes pleasure in pushing your buttons. As much as you try to ignore what they’re doing, you can’t help but become annoyed, and react or retaliate. Understand, however, that they are deliberately creating the tension between the two of you to get a response. This is a huge sign that they’re secretly plotting your downfall.

  • The best response in this situation is to not give in.
  • Don’t show that you are affected by getting physical or emotional.
  • If possible, tell a close friend or a family member about this situation.
  • They might not be able to do anything about the office bully but they can give you support and show you that you’re valuable and talented no matter what this co-worker says or does.

A survey on bullying in the workplace revealed that 27 percent of employees have experienced conflicts with an office bully. It happens even in the best organizations and may involve superiors and their subordinates.

2.    They gossip about other people a lot

A person who likes to get back at people has too much time on their hands. They use this time to gossip about other people. They know it will be a lot easier to slice and dice someone when they have inside information.

This person knows the lives of the rest of your co-workers and will be interested in finding details about you, too. So, be careful with the office gossip and be aware of what you share with anyone. If your guard is down, whatever you share may reach the person plotting against you, who may then use what they find out to their advantage.

Now, everyone may be guilty of participating in gossip once in a while. This is also human nature, as per Psychology Today. But a person who plots will do it more than usual. You’ve got to ask yourself if they know so much about a co-worker, why won’t they talk to the person rather than talk behind their back?

3.    They seem extra nice to you, at first

If the office gossip (and potential conspirator and backstabber) is being extra nice and positive towards you, take it as a red flag. A person who’s plotting your downfall will use flattery first to stroke your ego. So, they will act extra nice to you and might even do you favors. They will compliment you every chance they get and may even offer sound advice when you need it.

  • But beware… this friendly bit is just an act.
  • They will behave like they’re your best friend so that you will confide your secrets to them, or share your ideas and plans for a project at work.
  • They will try to pull you in their circle and share nasty stories about other people to know what you really think about your other co-workers.
  • Be careful because, one day when it’s convenient for them, whatever you say could be used against you.

4.    They will make everything a competition

There are odd things about your friendship with someone who is secretly plotting against you. For instance, they might behave like they’re trying to out-do whatever you’ve accomplished and then make everything a competition between the two of you.

If you’re up for the same things and you end up doing better, your friend may find that hard to accept because they resent your success. A genuine friend will be truly happy for you even if your success highlights their failures.

Additionally, at some point you’ll realize you know nothing about this friend’s secrets, dreams, or goals. You’ve got to wonder what kind of friendship you have if they say they’re your best friend but you’ve got no clue about their personal life.

Because they’re competitive, they will know your secrets and weak spots but they will never share theirs. This is a sign that they haven’t been really interested in becoming your friend. They just wanted what they can get from you to use to plot against you.

5.    They are not team players and may grab credit from you

People who plot against other people have a selfish streak. They are thinking of no one but themselves and will be hard to collaborate with. This is a person who likes saying “that’s not my job” if there is a task that they think is below their pay grade and job function. This is also a co-worker who will not be able to adapt to the shifts in tasks or priorities because, again, “it’s not their job.”

Suffice to say, the plotter will only care for something if it benefits them or will put them in a positive light. And they will be quick to grab credit too, even if you’ve done most of the work.

  • If this sounds familiar to you, make it a habit to document the stuff you do at work from now on.
  • This way, if issues or allegations arise, you have the paper trail and the proof.
  • If there are documents or files to be passed on to co-workers, be sure to have a receipt note, a witness, and a cc in the emails.
  • As much as possible, discuss and disclose your ideas, plans, and issues only to a trusted superior so others can’t take credit for those.

6.    They like to put you down

Anything that comes out of this person’s mouth is a put-down.

  • They will always have something bad to say. They will criticize you, more than praise you, for whatever you’ve accomplished or achieved.
  • If they do dish out compliments, it’s usually backhanded or riddled with sarcasm.
  • When you’re not around, they talk about you in a critical manner as well. They are likely doing this to gain sympathy from the group or have one or two people turn against you too.

A person who’s plotting against you has one agenda: they want to break down your confidence, your happiness, or your positive spirit. Then they will swoop in when you’re down or when you fail to push yourself forward.

Now, if you stand up for yourself after they put you down, you’ll be seen as a threat, a sensitive person, or even a mean person. They have more reasons to justify plotting against you because, from their perspective, they are the victim.

7.    They can’t seem to keep friendships

If they’re the type of persons who have several friends but no close personal ties with anyone, then it’s a sign of their shady behavior. It means that other people are on to them and may have had enough of their backstabbing behavior.

If you notice that they don’t have real friends then you should question why no one likes to be close to them. If people are avoiding them, it’s a red flag that they’re trouble.

8.    They sabotage you

Are there responsibilities at work that you were expecting to get but didn’t? Are there people with whom you used to be chummy but have started treating you coldly out of the blue? Is there a sudden change in the dynamics of your group or organization that you’re suddenly feeling alienated?

Someone could be secretly plotting behind your back if there are unexplained things happening around you. They won’t show that they’re actively sabotaging you, of course. But if something doesn’t feel right and you’re feeling more and more frustrated and unhappy in the group or team, then you’ve got to suspect there’s a hand in there somewhere.

9.    They lie

Someone who’s plotting against you can make up stories or give inconsistent details. Aside from belittling your efforts and taking credit, they will try to cover up their mistakes and get defensive when they think the jig is up.

You’ll know a person is lying to cover up their agenda when they …

  • can’t look you in the eye when you level up with them. They’ll glance upward or to their right because they’re trying to make up details.
  • scratch their nose, touch their face, or fidget when they’re talking to you.
  • take time to answer any questions when pressed for details.
  • like to use the words, “To be honest” or, “Trust me.”
  • breathe harder, sigh loudly, or clear their throat when trying to explain something.
  • have their hands behind their back or to their chest.
  • share vague details when you ask them.

10. They start spreading rumors about you

If you can tell that they’re lying to you, there’s a good chance they have started gossiping about you. If you sense that other people are treating you differently or that something is odd about the way your friends or co-workers deal with you, then you can assume that the person plotting against you has started turning the wheels of their plot to ruin you.

plotting

  • It’s tempting to react or defend yourself, but temper your negative emotions and give yourself time to cool off.
  • Instead of reacting immediately, come up with a constructive and positive solution to this issue.
  • Understand that this isn’t a reflection of who you are; it’s a result of someone else’s problematic behavior.
  • When you’re ready, speak to this person when you’ve gathered yourself together enough to approach them in a non-confrontational manner.

At this point, here’s why it’s important that you have confided in someone trustworthy about your problems with this person. Here’s why it’s also useful to have a paper trail or a documentation of everything. When situations like this do arise, you can enlist your confidantes and you have the proof to counteract the rumors.

Final Thoughts On Behaviors That Reveal Someone Is Secretly Plotting Against You

Thankfully, not every instance of annoying or inconsiderate behavior means that someone is plotting against you. So, it’s also a good idea not to become paranoid about the issue. Sometimes a person’s poor behavior might be just what it is.

While it’s important to be knowledgeable, try to focus on the good things and positive thoughts in your life. Research from the American Psychological Association says that if you cling to the great things happening around you, then you’re bound to experience three times more positive things every day.

Scientists Explain How Too Much Stress Can Actually Shrink Your Brain

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Having elevated levels of stress for extended periods of time can do a lot of damage to various parts of the body. Most of us live in a constant state of alert, and this can wear down our immune systems and just make us feel downright crappy. Anxiety and stress levels are at an all-time high, according to a poll by the American Psychiatric Association.

Among 1,000 U.S. adults surveyed about their levels of stress and anxiety, almost 40% reported feeling more anxious than they were at the same time last year. Another 39% said they felt just as anxious as last year, and only 19% said they felt less anxious. Safety, health, and finances topped the list of stressors for Americans, while politics and personal relationships trailed closely behind.

So, what does all this worrying and stress do to our brains? We will go in depth about the effects of stress on the brain, as well as a few ways you can combat stress.

Here’s how too much stress can shrink your brain:

According to a study published in Neurology, higher levels of cortisol in adults in their 40s and 50s is linked to smaller brain volumes. Researchers analyzed data from 2,231 participants, scanning the brains of 2,018 of them using magnetic resonance imaging to measure brain volume.

Higher Cortisol and Cognitive Problems

The team collected cognitive data from 2,231 participants, with 2,018 undergoing magnetic resonance imaging to measure brain volume. Participants had their cortisol levels measured in the morning, before breakfast. The team found that people with higher cortisol levels demonstrated cognitive problems such as trouble remembering things and worse brain structure. These structural changes within the brain were noticed most in women.

Cortisol affects many different bodily functions, including brain processes. So, it’s imperative for researchers to understand how high levels of cortisol affect the brain, according to lead author Dr. Justin B. Echouffo-Tcheugui, from Harvard Medical School. “While other studies have examined cortisol and memory, we believe our large, community-based study is the first to explore, in middle-aged people, fasting blood cortisol levels and brain volume, as well as memory and thinking skills,” he said.

Cortisol and Cognitive Aging

One surprising finding from the study is that, while people with higher cortisol levels demonstrated cognitive decline, researchers didn’t notice any signs of dementia in participants. While this is just one study about the effects of stress on the brain, it might mean that stress is not a leading factor in the development of dementia or Alzheimer’s. Of course, more research needs to be done on this subject.

“In our quest to understand cognitive aging, one of the factors attracting significant interest and concern is the increasing stress of modern life,” added senior author Professor Sudha Seshadri, M.D., from UT Health San Antonio and founding director of the university’s Glenn Biggs Institute for Alzheimer’s and Neurodegenerative Diseases. “One of the things we know in animals is that stress can lead to cognitive decline. In this study, higher morning cortisol levels in a large sample of people were associated with worse brain structure and cognition.”

Other positive findings from the study were that higher levels of cortisol did not correlate with APOE4, a genetic risk factor linked to cardiovascular disease and Alzheimer’s.

Keep in mind that this study does not prove that higher cortisol levels cause brain shrinkage; it just found an association between the two. However, keeping stress levels in check will help improve your well-being and mood.

Other effects of Stress on the Brain

1. Your brain can’t learn as efficiently.

A study conducted by University of California at Berkeley scientists analyzed neural stem cells in the hippocampus of the brains of adult rats. Normally, stem cells in the hippocampus only mature into neurons or a type of glial cell called an astrocyte. However, under chronic stress, researchers found that the stem cells matured into another type of glial cell called oligodendrocytes, which produce myelin to protect nerve cells. This could alter how neurons connect with each other and might affect functions such as learning and memory.

Researchers believe that the excess myelin disrupts the timing of communication within the brain and could increase risk of certain mental disorders such as PTSD, depression, and anxiety.

2. You have an increased risk of stroke.

Higher stress levels could increase risk of stroke, according to growing evidence. In one study published in the American Heart Association journal Stroke, more than 6,700 adults between the ages of 45 and 84 filled out questionnaires about chronic stress factors such as depression, anger, and hostility over the course of two years. None of the participants had cardiovascular disease when the study began.

After 8.5 to 11 years later, 147 people had suffered a stroke and 48 had transient ischemic attacks (TIAs). Compared to people with the lowest psychological scores, those with highest scores were:

  • 86 percent more likely to have a stroke or TIA if they had depression.
  • 59 percent more likely to have a stroke or TIA if they had chronic stress.
  • More than twice as likely to have a stroke or TIA if they had hostility.
  • Not at a significantly higher risk if they had anger problems.

“There’s such a focus on traditional risk factors—cholesterol levels, blood pressure, smoking, and so forth—and those are all very important, but studies like this one show that psychological characteristics are equally important,” lead study author Susan Everson-Rose, PhD, MPH, said in the statement.

3. Your likelihood of developing depression rises.

The study above showed that depression could cause stress, but some studies have proven the opposite to be true. National Institute of Mental Health (NIMH) scientists conducted studies that found that mice who were placed under extreme stress had decreased resilience in the face of stress and showed depression-like symptoms. This is believed to occur due to inflammation in the brain resulting from chronic stress.

Imbalances in chemicals such as serotonin and dopamine could also lead to depression; excess cortisol depletes the brain of these chemicals.

The Good News

Fortunately, our brains can change for the better, despite the depressing facts we mentioned above about chronic stress. Not all stress is bad; for example, if you’re studying to pass an exam or training for a sports competition, this is known as “good stress.” In other words, using stress as a tool when you need it instead of allowing it to run your everyday life will produce much better results.

You might not think you can control stress, but here are a few coping mechanisms that could really make a difference:

Meditation.

Countless studies have shown how meditation can reduce stress and even alleviate symptoms of mental illnesses such as anxiety and depression. Basically, it helps to slow down the brain and bring your attention to your breathing and nothing else. Our brains run on autopilot throughout the day and never get a chance to destress. Meditation provides an outlet for negative emotions and daily life stress.

Exercise.

This is another great coping mechanism for stress. Not to mention, exercise provides a multitude of health benefits ranging from better heart health to lower blood pressure. Exercise releases feel-good hormones such as dopamine that help the brain deal with stress more efficiently.

Self-care.

We are so busy throughout our days that most of us don’t take time to treat ourselves to some R&R. After work, instead of flipping on the TV, why not take a walk out in nature? Or work on that art project you’ve been putting off. You can hop in a hot bath or write in your journal to help blow off some steam and put your mind into relaxation mode.

Eating healthy.

Without the proper nutrients, our brains and bodies just can’t function properly. Make sure you eat plenty of fresh, whole foods such as fruits, vegetables, nuts, seeds, lean meats, and grains.

eat healthy to cope with stress

Getting enough sleep.

Sleep deprivation has been linked to increased stress levels and poorer cognitive function. Try to go to sleep and wake up at the same time every day so that your body maintains a good sleep schedule.

Having positive relationships.

Our relationships can either build us up or break us down. Make sure you maintain friendships with people who have a positive outlook on life and have your best interests at heart.

Laughing.

Our world has become so serious that many of us don’t laugh or smile nearly as much as we should. No matter what’s going on in your life, take time for fun and laughter. This will keep your soul young and your heart happy!

Final thoughts

While stress can do lasting damage to our minds and bodies, we can also control our stress by remaining mindful of how we feel and using the techniques listed above. Don’t allow your stress to get out of hand. Work on fixing the problems in your life that cause you stress so that it doesn’t negatively impact your health.

https://www.youtube.com/watch?v=yG-G9_LOkLA

9 Signs You Have Seasonal Depression

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What is Seasonal Depression?

Seasonal affective disorder, or seasonal depression, is a form of depression that typically affects people in the colder winter months. People with seasonal affective disorder, or SAD, experience many of the same symptoms as those with other types of depression; however, their symptoms seem to improve closer to spring. Some people do experience seasonal affective disorder in the summertime, but it’s far less common than wintertime SAD.

While a lot of people might think of SAD as just, well, sadness, this is far from the truth. Seasonal depression can become debilitating and affect every aspect of life if not treated properly. According to the American Psychiatric Association, around 4-6 percent of adults in the U.S. experience SAD. Their symptoms usually last around 40% of the year. Women tend to suffer from this condition more than men.

What Causes Seasonal Depression?

Like other forms of depression, seasonal depression has been linked to a chemical imbalance in the brain associated with less sunlight and fewer daylight hours. When winter comes around, our circadian rhythm is thrown off due to lack of sunlight, and this can disrupt our entire schedules. SAD is most commonly observed in those who live farther from the equator where it’s darker and colder in the winter. The onset of seasonal affective disorder is normally between the years of 18 and 30.

Diagnosis

To be diagnosed with SAD, people must meet the criteria for major depression occurring during specific seasons for at least 2 years. However, to meet the criteria for SAD, the patient must have more frequent seasonal depression than non-seasonal depression, according to the National Institute of Mental Health.

Below, we’ll go over some common signs and symptoms of seasonal depression, as well as how it can be treated.

9 Signs You Have Seasonal Depression

  1. Persistent feelings of sadness and depression

Like regular depression, people with seasonal affective disorder experience frequent feelings of sadness and depression due to a dramatic decrease in sunlight. People with a family history of other types of depression are more likely to develop SAD, as well as those already diagnosed with depression or bipolar disorder.

  1. Loss of interest in activities you once enjoyed

During the winter months, people with SAD will often withdraw from social activities and “hibernate” due to colder temperatures and dreary weather. They will show far less interest in things they once found enjoyable. Some even isolate themselves from family and friends. If this sounds like you only during the winter months, you might have seasonal depression.

  1. Appetite increases, as well as cravings for carbohydrates

This symptom also mimics regular depression, except that people with SAD tend to get hungrier only during the winter months. In fact, as much as 65% of people with SAD report feeling an increase in appetite when it gets colder outside. This is believed to occur due to a drop in serotonin levels, which help to balance moods and control hunger.

Many people with SAD also experience intense cravings for carbohydrates, which help boost serotonin levels in the brain. Carbohydrates also cause levels of an amino acid called tryptophan to increase in the brain, which help induce feelings of calmness and contentedness. Eating too many carbs (especially simple carbs such as bread and pasta), can lead to weight gain if the calories consumed aren’t burned off. Unfortunately, around 75% of people with SAD gain weight due to an increase in appetite.

  1. Sleeping more

People with seasonal depression tend to sleep more than people without this disorder. In fact, in one survey of people with SAD, 80% of patients reported increased sleep in the winter. Another study of people with SAD found that patients at a clinic averaged nearly 10 hours of sleep in the winter.

  1. Lack of energy, even with more sleep

Despite the increased sleep, people with SAD often feel lacking in energy because sleeping longer doesn’t necessarily equate to sleeping better. Many people with seasonal depression have insomnia and other sleep problems because of an imbalance in chemicals such as melatonin, serotonin, and dopamine. Scientists have found that people with SAD overproduce melatonin, which helps regulate sleep. Additionally, they don’t produce enough serotonin, which helps to regulate moods.

seasonal depression

  1. Restless, but fatigued

As we said before, those with seasonal depression may suffer from restless sleep, which leaves them feeling fatigued during the day. However, patients may also feel restless during daytime hours, especially if they have co-occurring anxiety.

  1. Feelings of worthlessness and shame

Unfortunately, this symptoms is one of the most common among depression sufferers. If this feeling is exacerbated during winter months, you might have seasonal depression.

  1. Trouble focusing or making decisions

Just like major or mild to moderate depression, seasonal affective disorder can impair cognitive functions. In fact, a 2007 study in the American Journal of Psychiatry found that one participant with SAD reported that she had trouble remembering names and appointments and became easily distracted.

  1. Frequent thoughts of death or suicide

This is another unfortunate, sometimes tragic, symptom of depression. If you are experiencing thoughts of death or suicide, please seek professional help or call the National Suicide Prevention Lifeline at 800-273-TALK (8255) for immediate assistance.

Treatment for Seasonal Depression

SAD usually involves a combination of treatments such as light therapy, talk therapy, and/or medication. We’ll go over these treatment options in more detail below.

  • Light therapy involves sitting in front of a light box that emits very bright light at least 20 minutes per day. Light boxes filter out harmful UV rays, and most emit 10,000 lux of white fluorescent light, which is 20 times stronger than normal indoor lighting. Treatment usually begins in early fall and continues throughout the winter, and most people see improvement within one to two weeks. It’s recommended to do light therapy first thing in the morning to help regulate brain chemicals associated with SAD.
  • Cognitive behavioral therapy is most commonly used to treat SAD. It’s adapted to this particular disorder and includes something called behavioral activation, which helps patients identify enjoyable activities to give them ways to cope with winter.
  • Selective Serotonin Reuptake Inhibitors (SSRIs) are the most common type of antidepressant used to treat seasonal affective disorder. The FDA has also approved the use of bupropion, another type of antidepressant, to treat SAD.

Seasonal Depression in Summertime

Since we have gone over the signs and treatment of wintertime SAD, we’ll briefly mention summertime SAD symptoms and treatment. Summertime SAD usually presents with the following symptoms:

  • agitation
  • difficulty sleeping
  • increased restlessness
  • lack of appetite
  • weight loss

Just as wintertime SAD is caused by a decrease in sunlight and colder temperatures, summertime SAD is believed to be caused by longer days and an increase in sunlight, heat, and humidity. Countries near the equator usually experience this condition more than areas farther from the equator. While less is known about summer depression, it’s believed that a drop in melatonin production is a big culprit.

Treatment includes antidepressants and talk therapy. Also, turn off lights when you’re not using them and seek air conditioning as much as possible.

Because symptoms of SAD can mirror other conditions such as bipolar disorder, hypothyroidism, and mononucleosis, a doctor will need to diagnose you and perform tests to rule out these conditions. The doctor will ask about your symptoms and when you first began noticing them. As we said before, if you find that you only experience sadness around certain times of year, then you probably have seasonal depression. However, if you have frequent feelings of sadness year-round, you might have major depression or some other form of depression.

Other tips for Dealing with Seasonal Depression

  • Make sure to stay in contact with friends and family to avoid isolating yourself. Even if you feel depressed, making time for loved ones can help ease symptoms. You certainly need a support system when you feel down.
  • Try to spend time outdoors during daylight hours. Even if it’s cold outside, you’ll feel a bit better getting some sun on your skin and spending time in nature.
  • Maintain a healthy diet. It’s okay to eat treats in moderation, but on a daily basis, try to eat as much fresh food as you can. Eat plenty of fruits, vegetables, whole grains, nuts, seeds, and avocados.
  • Drink plenty of water. In the wintertime, it’s easy to get dehydrated because our thirst signals aren’t as strong. However, make sure to hydrate even when you don’t feel particularly thirsty. Inadequate water intake can worsen depression.

Final thoughts on These Signs of Seasonal Depression

We hope you have learned a thing or two about seasonal depression and how to treat it. If you feel that you may have seasonal affective disorder, please talk to a licensed professional. Discuss your symptoms so that he/she can help you with treatment options. Never feel ashamed to get help for a mental disorder. It’s not your fault that you have a chemical imbalance in your brain. It’s important to get help for any mental disorder, because you can begin your path to recovery.

https://www.youtube.com/watch?v=lFdcCXmGpy4

11 Proven Health Benefits of Garlic

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Before discussing garlic, allow this short digression on modern medicine and the Western world.

“Let food be thy medicine and medicine be thy food.” – Hippocrates, The “Father” of Western Medicine

Ironically, Hippocrates is considered the Father of Western medicine, particularly with quotes like, “Let food by thy medicine and medicine thy food.” Most in the Western world look at food in many ways; as medicine, however, they do not (one need only look at current obesity rates.)

Let’s consider the rampant increase in prescription drug use. Have you ever considered just how obsessed Westerners are with popping pills? More than half of Americans – over 163 million people – take at least one prescription medicine every day.

The average number of pills each person takes? Four. The total number of prescriptions filled by Americans has increased over 85 percent – and in just the last 20 years.

What can explain such a drastic increase? It’s not like there has been an epidemic of some kind. People are living longer lives now than at any other time in history. (One may argue that immunizations and advanced surgical techniques have significantly influenced life expectancy more than drugs.)

Prescriptions versus Natural Remedies

Vinay Prasad, M.D., professor of medicine at Oregon Health & Science University has one theory. When asked why Americans and their physicians are so dependent on prescription drugs, Prasad asks rhetorically, “The question is, where did people get this idea? They didn’t invent it …” He continues, “They were spoon-fed that notion by the culture that we’re steeped in.” In other words, perhaps more drugs are prescribed than necessary. Perhaps a lot more.

People studying the issue note drug companies’ intense, if not downright immoral, marketing efforts. In a 2017 editorial piece featured in USA Today called “Prescription drug costs are up; So are TV Ads Promoting Them,” the publication interviewed a media research company president. This individual cites the total money spent by the industry in 2017: $6.4 billion.

Is that the reason why we rarely, if ever, hear about natural solutions to what ails us? The fact that there’s not enough money in it? Some food for thought. (Pun definitely intended.)

The myriad health benefits of garlic – a cheap, freely available food – provide an outstanding example of the potential of natural ingredients as medicine.

garlic

11 proven health benefits of garlic

Bear in mind that each claim made regarding each of the medicinal properties of garlic has at least one quality study behind it (in some cases, more than one.) So, what are these health benefits? Let’s get to it!

1. Garlic is very nutrient-dense

If our body is a vehicle, nutrients are the fuel. Nutrients are critical to all underlying biological activity that supports life. More specifically, nutrients allow for a healthy body, bodily functions, and cellular energy.

Garlic is a very nutrient-rich vegetable (and yes, it is a vegetable, not a seasoning!) with high concentrations of manganese (23% recommended daily allowance, or “RDA”), vitamin B6 (17% RDA), and vitamin C (15% RDA). Garlic also has a proper dose of selenium, calcium, copper, potassium, phosphorous, iron, and vitamin B1.

But the chemical properties of raw garlic, namely allicin, provide its inherent medicinal qualities.

2. Garlic contains potent natural compounds

Scientists continue to demonstrate the medicinal properties of garlic’s natural ingredients, most notably allium sativium, or allicin. Per the introduction to a study published in Vitro Pharmacology, where researchers study the potential effects of garlic compounds in patients with brain cancer, allicin demonstrates potent antioxidant, anti-inflammatory, antifungal, and antibacterial characteristics.

A sulfur-containing compound, other studies show that allicin possesses additional medicinal properties, like cardioprotective, antihypertensive, and nephroprotective properties as well. As we’ll discuss, allicin supplements help combat and prevent major diseases such as cancer and heart disease.

3. It boosts the immune system

Per a study published in The Journal of Nutrition, “Garlic contains numerous compounds that have the potential to influence immunity.” Immune cells are responsible for modifying the inflammatory response, which can lead to illness and disease if either suppressed or excitatory.

The same study – a randomized, double-blind, placebo-controlled trial – discovered that participants who consumed aged garlic extract (AGE) over a 90-day period tested for:

  • Reduced cold and flu severity
  • Less severe symptoms while sick
  • Fewer self-reported days of “suboptimal” functioning
  • Fewer missed days of school and work

These results led the authors to conclude that AGE supplementation may enhance immune cell function while reducing the effects of cold and flu symptoms.

4. Garlic improves oral health

Garlic has medicinal qualities in the treatment of various oral infections and diseases. Studies show that it aids in the treatment of the following:

  • Periodontitis
  • Inflammation of the gums and essential structural components of the teeth
  • Oral thrush, a fungal infection which causes lesions to develop on the gums, inner cheeks, mouth, tongue, and tonsils
  • Sore mouth from dentures

Experts observe that allicin has antimicrobial properties against a variety of bacteria, including bacteria which are resistant to many pharmaceutical-grade medicines. Garlic appears to act on oral bacteria by inhibiting the sulfur that many bacteria require to survive. Finally, it also seems to have value as a complementary treatment for some oral prescription medications.

5. It may prevent gastric cancer

Raw garlic has been found effective against the bacteria H. pylori, one of the most abundant bacteria in the digestive system. While many can live with H. pylori and never experience symptoms, it isn’t uncommon, particularly in developing countries. After some time, the bacteria may cause sores – ulcers – in the lining of the stomach and upper intestines.

A meta-analysis of 18 studies involving nearly 143,000 people found a strong correlation between the amount of garlic consumption and a reduced risk for gastric (stomach) cancer. Additional research is needed regarding its effect on H. pylori infection, however.

garlic

6. Garlic reduces high blood pressure

Taking garlic by mouth can reduce systolic blood pressure (SBP) by 7-9 “points” (mm/Hg) and diastolic pressure (DBP) by 4-6 mm/HG in people with high blood pressure. Blood pressure machines read out in the format systolic over diastolic (systolic/diastolic).

In a 2013 study, researchers found that patients given garlic tablets registered a reduction in both SBP and DBP when compared with the prescription beta-blocker, atenolol.

7. Garlic may help suppress allergies

A 2014 study published in the Journal of Medicinal Food, found that the compound ethyl acetate in aged garlic extract may suppress the immune protein FceRI, which is connected with the rise of inflammatory markers during allergic responses. Also, AGE inhibits the release of histamine, which may prevent allergic reactions.

8. It helps fight cancer

The anticancer properties of garlic are among the most researched topics in either traditional or alternative medicine. Studies continue to successfully demonstrate garlic’s therapeutic effects on lung, liver, breast, stomach, esophagus, skin, colon – and even brain cancers.

Concerning the last, researchers at the Medical University of South Carolina (MUSC) discovered that yet another compound in garlic – diallyl trisulfide (DATS) – serves as a potential weapon against glioblastoma. Glioblastoma is the most aggressive type of brain cancer, with a life expectancy of just around 14 months.

9. Garlic has anti-aging properties

Research shows that topical application of garlic extract may produce anti-aging effects due to its ability to increase the growth and lifespan of skin cells. A study published in the Journal of Ethnopharmacology found that adding garlic extract into skin cell cultures resulted in “some youth-preserving, anti-aging, and beneficial effects” due to garlic’s seeming ability to synthesize new skin cells.

Like many others, the study also notes garlic’s potential to inhibit cancer cells, concluding “the results of (this study) have applications for both anti-aging and anti-cancer research.”

10. It lowers cholesterol levels

In a 2013 meta-analysis of 39 primary trials published in the journal Nutrition Reviews, researchers from the University of Adelaide (Australia) conclude that garlic is effective in reducing serum cholesterol. Per the study, it also reduces LDL (bad) cholesterol in individuals with elevated cholesterol levels. The study notes that the reduction of cholesterol levels found in the study equates to a 38 percent lower risk of a coronary event at age 50.

However, the researchers note, garlic treatments may only be minimally effective in improving HDL cholesterol levels and triglycerides.

11. Garlic prevents obesity

Multiple studies have shown that garlic may reduce body weight and fat storage. Scientists have observed that garlic acts on two types of proteins – AMPK and uncoupling proteins – in fat, liver, and muscle tissue. It appears to convert certain macronutrients into energy as opposed to storing them as fat.

A compound in garlic, ajoene, is thought to actively decrease fat tissue by generating hydrogen peroxide, which in turn actives protein kinases that neutralize fat cells.

garlic

Final Thoughts on the Health Benefits of Garlic

Need we say more? Let’s just close with this thought. You can buy fresh garlic bulbs at almost any grocery store, for only a small percentage of what you would spend on even simple cough or flu medication.

Whether diced or crushed, it adds a great flavor to many dishes. It also gives you an immune system boost at the same time. So what are you waiting for? Start enjoying the natural, and tasty benefits of garlic with your next meal!

[Note: the information found in this article is not meant to serve as medical advice. Ensure you consult your primary care physician before starting, stopping, or making changes to your current medical or health care plan.

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